Advantages of creating systems and not just setting goals | Peter Attia, M.D. with James Clear
Summary
TLDRThe 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
- đ 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.
- đ§ 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.
- đ 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.
- đïžââïž 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.
- đŻ 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.
- đ€ 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.
- đ„ 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).
- đ¶ââïž 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.
- đïž 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.
- đ°ïž 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.
- đ 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
đ 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.
đ 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.
đ 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.
đ° 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.
Mindmap
Keywords
đĄHabits
đĄAtomic Habits
đĄTraining
đĄIdentity
đĄOutcome Change
đĄProcess Change
đĄEpiphany
đĄMacros
đĄExercise
đĄVote with Actions
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
[Music]
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