Advantages of creating systems and not just setting goals | Peter Attia, M.D. with James Clear

Summary

The transcript discusses the concept of habits and their impact on shaping our actions and identity. It emphasizes the idea that we don't rise to the level of our goals but fall to the level of our systems, highlighting the importance of small, manageable habits that accumulate into significant lifestyle changes. The speaker introduces 'Atomic Habits,' explaining the three meanings behind the term: small and easy habits, fundamental units in a larger system, and a source of immense power. The conversation delves into identity change, suggesting that aligning actions with desired identity can lead to lasting behavior change, rather than focusing solely on outcomes. The discussion illustrates how casting votes with actions can gradually shift one's identity and make new habits feel natural and aligned with who they want to be.

Takeaways

• 📚 The concept of habits is crucial as they shape our actions and behaviors. The speaker emphasizes the importance of habits in setting a baseline for our daily routines and lifestyle.
• 🧠 The phrase 'Atomic habits' is used to describe habits that are small and easy to do, fundamental units in a larger system, and a source of immense energy or power. It encapsulates the idea of making small changes that lead to powerful results.
• 🔄 The speaker discusses three types of change: outcome change, process change, and identity change. Identity change is highlighted as a deep and personal aspect of habit formation that resonates with the individual's sense of self.
• 🏋️‍♂️ The idea that habits are a signal to ourselves about who we are and what we care about is introduced. Habits embody an identity, and performing them reinforces the story we tell ourselves about our own identity.
• 🎯 The traditional approach to change starts with an outcome or result, then works backward to create a process. However, the speaker suggests working backward from identity, starting with 'who' we want to be and letting the process and outcomes follow naturally.
• 🤔 The concept of identity change is unique and less scientific compared to other ideas in the book, but it offers a philosophical perspective on how behavior change works.
• 👥 The speaker differentiates between two approaches to change: one where a person already identifies with the desired outcome (like counting macros for a healthy person) and another where a person is still working on aligning their actions with their desired identity (like a person who is trying to become a non-smoker).
• 🚶‍♀️ Small habits cast votes for the type of person we wish to become. Actions, even minor ones, serve as evidence for the identity we are building.
• 🕊️ The speaker argues against 'fake it till you make it', suggesting instead to build habits that provide genuine evidence for the identity we are cultivating, rather than relying on unfounded beliefs.
• 🕰️ The process of changing identity and habits can take a long time and requires internal motivation and consistency. It's an ongoing journey that eventually leads to the new habits feeling natural and aligned with one's identity.
• 🔄 The speaker shares a personal example of a friend who lost a significant amount of weight and has maintained it for over a decade, illustrating the power of identity change in habit formation and the long-term commitment it entails.

Q & A

What is the essence of the quote from ARCA Locus mentioned in the script?

The essence of the quote is that you do not rise to the level of your expectations; you fall to the level of your training, emphasizing the importance of preparation and habits.

Why did the author of 'Atomic Habits' choose the title?

The title 'Atomic Habits' was chosen for three reasons: habits should be small and easy to do, habits are fundamental units in a larger system, and collectively, small habits can lead to powerful results.

What are the three meanings of 'Atomic' in the context of habits?

The three meanings of 'Atomic' are: tiny or small like an atom, the fundamental unit in a larger system, and a source of immense energy or power.

What types of change does the author discuss in 'Atomic Habits'?

The author discusses outcome change, process change, and identity change.

How does identity play a role in habit formation?

Identity plays a role in habit formation by embodying the type of person you wish to be through consistent actions, thus aligning habits with the desired identity.

What is the difference between outcome and identity-based approaches to habit change?

Outcome-based approaches focus on specific results and plans to achieve them, while identity-based approaches focus on the type of person you want to be, using that identity to inform your habits and letting outcomes come naturally.

What example does the author give to illustrate identity-based habit change?

The author gives an example of a woman who lost 110 pounds by asking herself, 'What would a healthy person do?' in various situations, aligning her actions with the identity of a healthy person.

Why does the author believe habits matter on a deeper level?

The author believes habits matter because they are a signal to ourselves about who we are and what we care about, thus shaping our identity and the story we tell ourselves.

What is the concept of 'casting votes with your actions'?

The concept means that every action you take is like a vote for the type of person you wish to become, gradually building up evidence to support your desired identity.

How does the author view the 'fake it till you make it' approach?

The author sees 'fake it till you make it' as asking you to believe something without evidence, which can feel delusional. Instead, he advocates for building genuine belief through consistent actions that align with your desired identity.

Outlines

00:00

📚 The Concept of Atomic Habits

The speaker discusses the importance of habits in shaping our actions and introduces the concept of 'Atomic Habits'. They reference a saying attributed to ARCA Locus, a Greek philosopher, which emphasizes that we fall to the level of our training, not our expectations. The speaker adapts this to suggest that we fall to the level of our systems, not our goals. 'Atomic Habits' is chosen as a title for three reasons: habits should be small and easy to start, they are the fundamental units in a larger system, and they can be a source of immense energy or power. The narrative arc of the book is to make small, easy changes that accumulate into powerful results. The speaker also touches on the idea of identity change as a type of habit formation, explaining how habits can become ingrained in our identity, making it easier to adopt and maintain new behaviors.

05:02

🏀 Embracing Identity Through Habits

This paragraph delves deeper into the idea of identity change and how it relates to habit formation. The speaker explains that habits are not just about achieving external results but are also a signal to ourselves about who we are and what we value. They argue that instead of starting with the desired outcome, it might be more effective to start with the identity we wish to embody and let the habits and outcomes follow naturally. The speaker shares an anecdote about a reader who lost a significant amount of weight by consistently asking herself, 'What would a healthy person do?' This approach allowed her to make choices that aligned with her desired identity as a healthy person, rather than focusing solely on the outcome of weight loss.

10:04

🚀 The Power of Small Actions in Identity Formation

The speaker discusses the possibility of changing one's identity through small, consistent actions, rather than relying on a sudden epiphany or 'flip of a switch'. They argue that while epiphanies can happen, they are not a reliable method for change. Instead, the speaker suggests that casting 'votes' with actions is a more effective way to gradually build a new identity. By performing small actions that align with the desired identity, a person can eventually reach a point where their new habits feel natural and aligned with their self-image. The speaker contrasts this approach with 'fake it till you make it', which lacks the evidence of action to support the new identity.

15:05

🕰 The Long-Term Journey of Habitual Change

In this paragraph, the speaker reflects on the long-term nature of identity and habit change, emphasizing that it is an internal journey that can take longer than expected. They discuss the importance of falling in love with the process and the system of habit formation. The speaker shares insights about the challenges of maintaining new habits, using the example of a friend who lost a significant amount of weight and kept it off for over a decade. This friend's journey involved a daily struggle with the question, 'What would a healthy person do?' until it eventually became a natural part of her identity. The speaker also mentions the lack of external feedback during the initial stages of habit formation, highlighting the importance of internal motivation and self-belief.

Keywords

💡Habits

Habits are regular practices or routines that individuals perform often unconsciously. They play a central role in the video's theme as the building blocks of one's lifestyle and identity. The speaker discusses how habits form a baseline for behavior and can lead to significant life changes when consistently practiced, as illustrated by the concept of 'Atomic Habits'.

💡Atomic Habits

The term 'Atomic Habits' is central to the video's narrative, referring to the idea that small, incremental changes in habits can accumulate to produce significant outcomes. The speaker explains that the term encompasses three meanings: habits being tiny and easy to start, being fundamental units in a larger system, and being a source of immense energy or power. It encapsulates the video's message on the transformative potential of minor, consistent habit changes.

💡Training

Training in the context of the video refers to the process of developing skills or habits through practice and repetition. The speaker cites a saying that one doesn't rise to the level of their expectations but falls to the level of their training, emphasizing the importance of consistent practice in shaping one's capabilities and performance.

💡Identity

Identity, in the video, is portrayed as a deep-seated belief about who we are and what we value. It is closely tied to the concept of habits, as the habits we form are seen as evidence of our identity. The speaker argues that aligning one's actions with a desired identity can be a powerful motivator for change and a key to maintaining new habits.

💡Outcome Change

Outcome change is one of the three types of change discussed in the video. It refers to the desired results or goals one aims to achieve, such as losing weight or improving fitness. The speaker suggests that while outcomes are important, focusing on identity and process can be more effective for long-term habit formation and change.

💡Process Change

Process change involves altering the steps or actions one takes to reach a goal. The video touches on this concept when discussing how people often back into a process from a desired outcome. The speaker advocates for working backwards from identity to inform the process, allowing outcomes to follow naturally.

💡Epiphany

An epiphany, in the context of the video, is a sudden realization or insight that leads to a dramatic change in behavior. The speaker acknowledges that while epiphanies can lead to change, they are not a reliable or consistent method for habit formation, as they tend to be rare and unpredictable.

💡Macros

Macros, short for macronutrients, refer to the three main nutrients our bodies need in large amounts: carbohydrates, proteins, and fats. In the video, the speaker mentions counting macros as part of their personal habit for maintaining a healthy lifestyle, illustrating how specific habits can align with one's identity.

💡Exercise

Exercise is used in the video as an example of a habit that comes naturally to some individuals because it is deeply ingrained in their identity. The speaker contrasts this with other habits that may be more challenging to establish, highlighting the importance of identity alignment in habit formation.

💡Vote with Actions

The concept of 'voting with actions' in the video suggests that every action taken is a vote for the type of person one wants to become. The speaker uses this phrase to emphasize the importance of taking small, consistent steps that align with one's desired identity, as a way to gradually build and reinforce new habits.

Highlights

The concept that habits shape our actions and nature is discussed.

The saying 'You don't rise to the level of your expectations, you fall to the level of your training' is attributed to the Greek philosopher ARCA Locus.

In 'Atomic Habits', the saying is adjusted to emphasize systems over goals for achieving baseline habits.

The term 'Atomic habits' is explained to mean small, fundamental, and powerful, symbolizing the book's narrative arc.

Three types of change are discussed: outcome, process, and identity, with identity being a key focus.

Identity change is described as deeply personal and significant for habit formation.

The idea that habits are a signal internally about who we are and what we care about is introduced.

The process of habit formation often starts with outcomes, but the speaker suggests starting with identity.

An example of a reader who lost 110 pounds by consistently asking 'What would a healthy person do?' is shared.

The difference between trying to change and acting in alignment with one's identity is highlighted.

The concept of casting votes with actions to gradually build an identity is discussed.

The speaker differentiates between 'fake it till you make it' and casting votes with actions.

The importance of small habits that serve as evidence for the story we tell ourselves is emphasized.

The process of identity change taking time and becoming autonomous is explored.

The challenge of maintaining new habits without external feedback is acknowledged.

The internal journey of habit formation and the significance of the process are underscored.

The discussion concludes with the idea that identity-based habit formation can lead to a natural and autonomous practice.

Transcripts

let's talk about habits now because I

think that's the

that's the thing that as you said

basically

shapes the nature of what we're going to

do

um there's there's a saying that many

people have said and I won't even try to

paraphrase it because at the moment it's

escaping me but the gist of it is like

you you you don't rise to the level of

your

what is it you don't rise to the level

of your training you fall to the level

or you you fall to level of your

training and right the original the

original quote I think is from ARCA

Locus

um I believe a Greek philosopher and

said you don't rise to the level of your

expectations you fall to the level of

your training and in atomic habits I uh

tweaked that or adjusted that to say you

don't rise to the level of your goals

you fall to the level of your systems

and so it's actually your habits that

kind of create that Baseline

so why is it called Atomic habits I

think I remember when I first saw the

title my assumption was Atomic must be

huge explosion like big habits which of

course is exactly not what it means so

so well it's it's good actually it's

interesting which meanings people pull

out when they see it because so I chose

the phrase Atomic habits for three

reasons

um the first meaning of the word Atomic

is Tiny or small like an atom and I do

think habits should be small and fairly

easy to do especially in the beginning

the second meaning of the word Atomic is

the fundamental unit in a larger system

that's the one that people often

Overlook you know like atom is built

into molecules molecules built into

compounds and so on and your habits are

kind of like that each little habit is

like a you know a little atom in the

overall routine of your day you put them

all together and you end up with your

lifestyle or your daily routine

and then the third and final meaning is

the one that you mentioned you know the

source of immense energy or power and I

think if you put all three meanings

together you sort of understand the

narrative Arc of the book which is

make changes that are small and easy to

do layer them on top of each other like

units in a larger system or atoms in a

molecule and collectively you can get

some really powerful or remarkable

results and so I feel like the phrase

Atomic habits not only encapsulates that

kind of small change in the system that

you're looking to build but also the

powerful results that can emanate from

that

so you talk about three different types

of change right there's sort of the

outcome change the process change we've

touched on a little bit of those but the

one we haven't really touched on is this

identity change and that's that was

something that

when I read your book really resonated

because it provided I think

a very decent explanation at least for

why exercise comes naturally to me which

is it's so hardwired into my identity

and why maybe certain other habits I've

tried to create over time don't come

easily to me because I haven't fully

identified with them yet so explain a

little bit what you know first of all

what you know expand on that but but

also how you kind of came to realize

that

yeah so uh two things before I unpack

the idea a little more fully first is uh

of all the ideas in the book this is

probably the

um least scientific uh there are

actually some studies which I cite in

that chapter and it's not like there's

no science behind it but the majority of

the book I try to be very uh robust in

the you know way that I was thinking

about like how do we build habits and

what actually gets them to stick and

there also are just a bazillion you know

social psychology and cognitive

psychology studies that you know

illustrate a lot of the examples that I

talk about

um but this is uh more of a mindset I

would say or a philosophy on how

Behavior change Works uh second thing is

it's

um maybe the only unique idea that I

have pretty much everything else that I

share is you know stuff that's been

widely covered by other people or you

know things that we've known for

hundreds if not thousands of years

um but I felt like this was something

that you know maybe I could contribute

to the conversation and part of the

reason I started thinking about it

is I started asking like why do habits

really matter

um you know why why do we we seem to

care about them a lot as a society it's

something a lot of books get written

about something we talk about a lot

there's clearly some kind of deeper

importance to them so what is it and the

surface level answer is that we care

about habits because they get us these

external things that make us more

productive and more fit and so on

and habits can help you do all that

stuff which is great but I think the

real reason the deeper reason that

habits matter is that they are a signal

internally to ourselves about who we are

and what we care about and you know

they're kind of a signal of like the

story that we're telling ourselves

so in a sense every time that you

perform a habit you are embodying a

particular identity like when you make

your bed you embody the identity of

someone who's clean and organized when

you shoot a basketball for 30 minutes

you embody the identity of someone who

is a basketball player and you know you

do those things once or twice it doesn't

radically transform the story you have

about yourself but if you keep showing

up and shooting a basketball every day

for six months or two years or you know

at some point you cross this sort of

invisible threshold where you're like

yeah being a basketball player is like

part of who I am you know it's some

aspect of my identity and so your habits

provide evidence they provide proof of

the story that you're telling yourself

and that I think is a very powerful

thing a very deep personal thing that

habits can provide and perhaps the real

reason why they matter

so to come back to your question about

process versus outcome versus identity

and kind of where how we change usually

when people set out to make some kind of

change they start by thinking about the

results or the outcome that they want so

they say I want to lose 40 pounds in the

next six months

and then from that outcome they back

into a process or a plan so they say all

right if I want to lose 40 pounds then I

need to follow this nutrition plan I'm

going to need to work out four days a

week

and maybe there are details to those

plans and everything but that's usually

kind of roughly where it stops and then

the assumption is if I do those things

and I lose that weight then I'll be the

kind of person that I want to be

and the argument that I try to unpack in

that chapter is what if we worked

backwards from this what if instead we

said who is the type of person I wish to

be what is the identity that I'd like to

have and in fact we could even ask like

um

the person who has that identity what

kind of habits would they have and then

we use that identity to inform the

process the habits and we let the

outcomes come naturally and there are a

variety of examples of this I one reader

of mine she lost a bunch of weight

I think it was 110 pounds in total and

she kept uh she's kept it off for over a

decade and the question that she sort of

carried around with her as she was

starting her weight loss journey is what

would a healthy person do and that's

very much aligned or oriented with that

identity piece it's like okay would a

healthy person take a cab or would they

walk four blocks in the next meeting

would they order a salad and chicken at

lunch or would they have a hamburger and

fries and she could just kind of carry

that question around with her to every

context she was in and make a choice

that she felt like aligned with the

identity that she wanted to have rather

than worrying necessarily about you know

something specific like the number of

macros she's getting or you know

whatever now I should say I think it can

work both ways like I count my macros

and works really well for me

um but uh I think that's partially

because it aligns with the identity uh

that I already have and if you aren't if

you don't have that shift in internal

story yet it's hard for the behavior to

follow suit you know like imagine action

imagine you went up to two people

and you said hey would you like a

cigarette and the first person says oh

no thanks I'm trying to quit

and the second person says oh no thanks

I'm not a smoker

now technically they've done the same

thing they've both turned down the

cigarette but the second person kind of

has signal to shift in identity change

like they the first person is trying to

be something they're not no thanks I'm

trying to quit and the second person is

saying I'm not a smoker it's just not

something that I do and I think once you

get to that stage that shift and

identity you're in a much more powerful

place from a behavior change standpoint

because you're not even really trying to

change anymore you're just acting in

alignment with the type of person you

see yourself to be so we can talk about

ways to do that but that's kind of the

the quick version on identity versus

outcome tell me what you think the

difference is in identity between the

women you gave the example of and say

yourself so you're both striving to the

same objective which is a healthy weight

but she accomplished it by focusing on

what would a healthy person do in this

situation you accomplish it again just

pertaining to nutrition at the moment

presumably by saying you know I don't

know what your macro goals are but these

are you know these are the aspirations

that I have and I'm going to stick to

these so

tell me a little bit about the

difference between those approaches and

how can a person know which will be

better for them outside of just

empirically trying them both

well I think in this particular case the

primary difference is I had an internal

story uh or have an internal story that

I am a healthy person already and so

just doing things that are aligned with

that like counting macros feels totally

fine whereas for her at that early stage

she did not feel that way and did not

genuinely believe that about herself

this is also I should say

um

it's possible to have an epiphany and to

change you know cold turkey or to just

flip a switch and suddenly start acting

in a different way I do think it's

possible I think sometimes people have

experiences like that

um ironically I think uh it rarely

happens with some kind of bolts of

lightning inside I think one of the most

common ways it happens is by reading

books I think people will sometimes read

a book that really changes their world

view and they start to do things

completely differently after that you

can imagine a bunch of nutrition

examples like

somebody reads a book that convinces

them that you know carbs are the devil

and the grain is terrible and all of a

sudden the next day like they want to

throw out all the bread in the house and

you know like it's very very quick uh

switch has been flipped

so

um I do think it's possible however I

don't think that changing through an

epiphany uh is a very reliable way to

change and I don't know that it's a it's

something you can Bank on or can plan

around or strategize for might happen to

you a couple times in your life but I

don't think that it's an efficient way

to try to build a new habit

so if you can't change or hope to change

through an epiphany then

um what are your options if you want to

change your identity and I think the the

best Avenue that you have is to cast

votes with your actions so in a sense

every action you take is like a vote for

the type of person you wish to become so

no doing one push-up does not radically

transform your body but it does cast a

vote for I'm the type of person who

doesn't miss workouts and no writing one

sentence may not finish the novel but it

does cast a vote for I'm a writer and I

think this is like a meaningful

difference between my Approach or what I

recommend and what you often hear like

you often hear something like fake it

till you make it

and I don't necessarily have anything

wrong with fake it till you make it it's

asking you to believe something positive

about yourself but it's asking you to

believe something positive without

having evidence for it

and we have a word for beliefs that

don't have evidence we call that

delusion right like at some point your

brain doesn't like this mismatch between

what you're saying and what you're

actually doing and so to bring it back

to your question about my friend who

lost all this weight I think you have to

genuinely believe that story about

yourself in order for the actions to

start to feel aligned and what do you do

if you don't genuinely believe you're a

healthy person or don't genuinely

believe that I'm the kind of person who

would track my macros or whatever well I

think you have to start with these very

small habits you have to start by

proving it to yourself in some little

way maybe it's just that you did walk

the three blocks to the meeting and

didn't take the taxi or maybe it's just

that you did order a salad for lunch and

not a burger and fries and none of those

things individually are going to change

your body or even the story right away

but if you keep casting votes for that

behavior and keep casting votes for that

identity then eventually you get to the

point where it's like the basketball

example you kind of have to admit that

you're you're a basketball player

because you've been shooting Hoops for

the last two years and like this is just

part of who you are now so

um

I think that that's the primary

difference between the two of us is that

I already kind of had that story and

early on she didn't now she does so who

knows maybe now she could just track her

macros just as easily or even easier

than I can I don't know yeah I wonder

how that process changes in this person

after 10 years I mean you know most

people understand that losing weight is

actually not that hard but keeping

weight off is exceptionally hard so what

your friend did yes losing 110 pounds is

remarkable but the fact that she's kept

it off for a decade is actually what's

remarkable and I'm curious as to what

the temporal sequence of events is where

hey for the first year it was a daily

struggle of what would the healthy

person do what would the healthy person

do what would the healthy person do and

at some point that transitions into I'm

a healthy person this is what I do I'm a

healthy person this is what I do and and

then it becomes so autonomic that you

can even slip you can slip up for a day

and it feels wrong like it's it's like

oh God that cotton candy is horrible

like I don't ever want to eat that again

yeah well you said something similar to

that a few minutes ago about how like it

bothers you to not work out sometimes

you know and near ayal who also has

written about habits has kind of a

little measure for that where he's like

his measure for whether it's a habit or

not is does it bother you when you don't

do it and

um I think that's a signal that it's

kind of aligned with your identity it's

like I kind of feel like I'm not being

me if I if I don't do this and um to

your point about it taking a long time

it can take much longer than you would

think I mean my friend told me she had

to lose 60 pounds before the first

person noticed before I actually ever

heard anything from somebody else wow

and um you know that's that's a lot of

that's a lot of waiting a long time to

be working in essentially what feels

like a vacuum feels like you're just

doing it for yourself no external

feedback from the world so

um you know this comes back to a lot of

things we've already talked about about

process and falling in love with the

system and you know there are a lot of a

lot of things that go into it but it

definitely is an internal journey and it

definitely will take longer than you

would imagine in a lot of cases

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