The Habit That Will Make Or Break Your Entire 2026

James Clear expands on atomic-habits in this interview, sharing new frameworks and stories that go beyond the book. The central insight: most of habit success comes from mastering the first five minutes.

Key Frameworks

Hats, Haircuts, and Tattoos

A framework for decision speed based on reversibility:

• Hats — Try it on, take it off if it doesn't work. Move fast, get information.
• Haircuts — You'll live with it for a month or two, but it grows out. Still not worth overthinking.
• Tattoos — Permanent. Think carefully before committing.

Most decisions are hats and haircuts. We treat them all like tattoos.

What Would It Look Like If This Was Fun?

The person having fun is dangerous to compete against. When it gets difficult, they stick with it. The person who found it annoying from the start quits at the first obstacle.

For any important habit, take 10 minutes to list all the ways you could do it, then pick the most enjoyable version. Your habits don't need to be the most fun thing you do each day—just more fun than the default.

Reduce the Scope, Stick to the Schedule

When time runs short, shrink the habit rather than skip it. Planned 60-minute workout but only have 20? Do a couple sets of squats. You didn't throw up a zero. Maintain the habit and all you need is time.

Bad days matter more than good days. Everyone shows up when conditions are perfect.

The Art of Getting Started

About 70% of atomic-habits focuses on making starting easier. The workout isn't the hard part—it's the five minutes of getting dressed, getting through the rain, getting to the gym.

Prime Your Environment

Make the first action easy. Clear writes the first sentence of tomorrow's work and leaves it on screen. Others set out running clothes the night before. One reader sleeps in her running clothes.

Ask yourself: What is this room designed to encourage? Are the good habits the path of least resistance here?

The Two-Minute Rule in Practice

Mitch went to the gym for six weeks with a rule: he wasn't allowed to stay longer than five minutes. Drive there, do half an exercise, drive home. Sounds silly, but he was mastering showing up. A habit must be established before it can be improved.

Systems Beat Goals

Goals are good for setting direction. Systems are good for making progress.

• Your goal is the target
• Your system is the collection of daily habits

If there's a gap between your desired outcome and your daily habits, the habits always win. Your current habits are perfectly designed to deliver your current results.

Goals are for people who want to win once. Systems are for people who want to win repeatedly.

Case Study: St. Olaf's Soccer

Coach Travis Wall read atomic-habits when taking over a 5-13 team. They built systems for everything—how players tie their cleats, how they prep for practice, their roles on the field.

Year 1: 5-13 Year 2: 8-8 Year 3: Won the conference Year 4: NCAA Sweet 16 Year 5: National champions

Creating Conditions for Success

Clear had an inconsistent year at the gym and realized the problem wasn't the workouts—it was the conditions. He hired a trainer who shows up at 11am four days a week. Every time it's a hassle because he's in the middle of something. But he gets down there, does it, and is glad afterward.

Nothing needed to change with the workout. The problem was not having the right conditions to start.