00:55 Building Good Habits
2:00 Making your bed
4:45 Pro or anti nap?
5:23 John admits to taking 1.5-hour naps
5:40 Howard admits to 2-hour naps
6:40 How did Howard become a “bed maker?”
10:00 Howard’s morning is built around exercise
11:00 The snooze button
11:45 Morning routine
12:50 Howard is less influenced by others now than he was in his 30s and that’s a good thing.
15:50 John didn’t care in his 30s and was unhealthy
17:00 Rachel encouraged John to develop more healthy routines and he wrote a blog post about it.
17:55 Why John started the daily writing habit.
18.55 What trips people up as they try to start good habits
19:25 Self flagellation and being cruel to yourself
21:00 Tiny goals: John commits to a crunch or three a day
22:36 How to stop beating yourself up
22:49 Howard beats himself up and would like to stop
23:22 Stanford researcher does three pushups every time he goes to the bathroom.
25:22 John exercises at home. Howard goes to a CrossFit gym.
27:40 Is it harder to keep an exercise habit as you get older?
28.30 Howard’s daily pandemic lockdown workout
29:00 The year-long burpee challenge
30:00 If cigarettes were healthy…
31:00 What happens when you’re not feeling healthy?
32:00 What keeps you going once you have a good habit?
33:10 It takes about 90 days to form an exercise habit
34:00 The resilience of a healthy habit
35:21 John says going to the gym takes too much inertia
36:00 John works out at home with minimal setup to limit psychological friction
37:32 Howard’s other habits
39:32 TV and Ice Cream
40:00 Habits vs routines
40:50 Habits require giving something up
41:20 Mental gymnastics
41:40 Three times is NOT a habit
43:00 Holding yourself and other accountable
44:20 Pick your metrics
44:58 Building a base to develop a healthy habit
46:18 Why create a habit in the first place?
46:00 John removes all the little bits of friction to help establish a healthy habit
47:00 What would you recommend to people who want to start a healthy habit
48:30 Why Paleo and Whole30 diets are challenging behavior modifications?
50:40 John has been caffeine-free for years
51:25 A single behavior modification can impact many areas of your life. Beware!
52:32 John says finding a community is absolutely necessary for a new healthy habit to stick.
53:40 We get hooked on feeling bad – powerful prison
54:30 Unreasonable expectations
56:20 Pain is an effective motivator
57:32 Newsletter launch! Subscribe now and get updates delivered to your email inbox. And let’s turn this into a conversation with our listeners.