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At some point it comes down to who can handle the boredom of training every day, doing the same lifts over and over and over.

James Clear

Habits are like the atoms of our lives. Each one is a fundamental unit that contributes to your overall improvement.
JAMES CLEAR

Fundamental Habit Improvement Live Ourselves
As a general rule, the more immediate pleasure you get from an action, the more strongly you should question whether it aligns with your long-term goals.
JAMES CLEAR

Action Goal Happiness Rule Strong Yourself
Your culture sets your expectation for what is normal. Surround yourself with people who have the habits you want to have yourself.
JAMES CLEAR

Culture Expectation Habit Normal People Surround Yourself
WHY IS IT so easy to repeat bad habits and so hard to form good ones?
JAMES CLEAR

Bad Easy Goodness Habit Oneself Repeat
With outcome-based habits, the focus is on what you want to achieve. With identity-based habits, the focus is on who you wish to become.
JAMES CLEAR

Achievement Focus Habit Identity Result
Good habits make time your ally. Bad habits make time your enemy.
JAMES CLEAR

Enemy Friendship Goodness Habit Time Yourself
Whenever you feel authentic and genuine, you are headed in the right direction.
JAMES CLEAR

Authentic Direction Feeling Genuine Head Right Yourself
We imitate the habits of three groups in particular: The close. The many. The powerful.
JAMES CLEAR

Group Habit Imitation Myself Particular Powerful
A lack of self-awareness is poison. Reflection and review is the antidote.
JAMES CLEAR

Aware Cure Poison Reflection
Men are born soft and supple; dead, they are stiff and hard. Plants are born tender and pliant; dead, they are brittle and dry. Thus whoever is stiff and inflexible is a disciple of death.
JAMES CLEAR

Born Death Discipline Man Soft
It’s hard to change your habits if you never change the underlying beliefs that led to your past behavior. You have a new goal and a new plan, but you haven’t changed who you are.
JAMES CLEAR

Belief Change Goal Habit Hard Planning Yourself
When preparation becomes a form of procrastination, you need to change something. You don’t want to merely be planning. You want to be practicing.
JAMES CLEAR

Change Form Practice Preparation Yourself
You do not rise to the level of your goals. You fall to the level of your systems.
JAMES CLEAR

Fall Goal Level Rise System Yourself
Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.
JAMES CLEAR

Action Belief Build Evidence Identity Person Transformation Type Vote Yourself
Being specific about what you want and how you will achieve it helps you say no to things that derail progress, distract your attention, and pull you off course.
JAMES CLEAR

Achievement Attention Course Distract Help Specific Yourself
Put another way, the costs of your good habits are in the present. The costs of your bad habits are in the future.
JAMES CLEAR

Bad Cost Future Goodness Habit Present

At some point it comes down to who can handle the boredom of training every day, doing the same lifts over and over and over.

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At some point it comes down to who can handle the boredom of training every day, doing the same lifts over and over and over.

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