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How One Simple Habit Formula Changed My Life and Work Forever

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Manage episode 475191917 series 3648847
Content provided by Alex Gafford. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Alex Gafford or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Episode Summary

In this episode, I share the single most powerful strategy that changed everything for me during my Five Hour Workday experiment: habit design. I explain how I went from running on willpower to designing my day with intention using a simple formula that helped me stick to the habits that mattered most.

I talk through:

  • How I learned to automate willpower so I could focus on what matters most
  • The one simple formula I now use to design new habits
  • Why identity is the foundation for habits that actually stick
  • How I applied the four laws of habit design to change my behavior
  • How I stopped relying on motivation and started building momentum through tiny wins
  • Why celebrating my habits helped hardwire them faster
  • How long it really took me to install habits (hint: it wasn’t 21 days)

What I’ve Learned

1. Start with Who I Want to Become

I used to set goals based on results I wanted. But real change happened when I asked:
“Who do I want to be?”
When I tied my habits to identity—“I’m a reader,” “I’m a Spartan athlete,” “I’m a present father”—my behaviors started to align naturally. Each time I acted in alignment, I’d say:
“That’s like me.”
It was a game-changer.

2. I Use Algorithms to Make Habits Stick

I follow a simple structure:
When [trigger], I will [behavior]

Examples from my day:

  • When I get into bed, I will pick up my book and read one page.
  • When I sit at my desk, I will review my vision statement before opening email.
  • When I finish a call, I will stand and stretch for 60 seconds.


This formula helped me remove decision fatigue and lock in powerful, automatic habits.

3. I Design Habits Using the Four Laws

From Atomic Habits, I follow these steps when building a new habit:

  1. Make it obvious – I leave visual cues (like my book on the nightstand).
  2. Make it attractive – I pair habits with something I enjoy (like listening to a podcast while working out).
  3. Make it easy – I start tiny. (One page, one push-up.)
  4. Make it satisfying – I check a box, celebrate, or simply say “That’s like me.”


To break a habit, I reverse the rules:

  • I make the bad habit invisible, unattractive, difficult, and unsatisfying.
  • Example: I removed social media apps from my phone and created friction to log in.

My Weekly Habit Design Experiment

At the end of this episode, I guide you through a 3-step process to create your own habit:

  1. Ask Two Questions:
    • What’s one thing I need to stop doing?
    • What’s one thing I need to start doing?
  2. Write Your Habit Algorithm:
    • When [trigger], I will [behavior]
    • Add: “That’s like me.”
  3. Anchor It to Identity:
    • I want to be an energizer, so I work out in the morning.
    • I want to be a world-class advisor, so I review my vision before opening my inbox.
    • I want to be a lifelong learner, so I read one page each night.


Even better, I celebrate each habit—mini fist pump, smile, or just a simple affirmation. This tiny celebration gives me a little dopamine hit and helps the habit stick faster.

Resources That Helped Me

  • Atomic Habits by James Clear
  • With Winning in Mind by Lanny Bassham
  • BJ Fogg’s Behavior Design Lab at Stanford
  • The ONE Thing by Gary Keller & Jay Papasan

  continue reading

9 episodes

Artwork
iconShare
 
Manage episode 475191917 series 3648847
Content provided by Alex Gafford. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Alex Gafford or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Episode Summary

In this episode, I share the single most powerful strategy that changed everything for me during my Five Hour Workday experiment: habit design. I explain how I went from running on willpower to designing my day with intention using a simple formula that helped me stick to the habits that mattered most.

I talk through:

  • How I learned to automate willpower so I could focus on what matters most
  • The one simple formula I now use to design new habits
  • Why identity is the foundation for habits that actually stick
  • How I applied the four laws of habit design to change my behavior
  • How I stopped relying on motivation and started building momentum through tiny wins
  • Why celebrating my habits helped hardwire them faster
  • How long it really took me to install habits (hint: it wasn’t 21 days)

What I’ve Learned

1. Start with Who I Want to Become

I used to set goals based on results I wanted. But real change happened when I asked:
“Who do I want to be?”
When I tied my habits to identity—“I’m a reader,” “I’m a Spartan athlete,” “I’m a present father”—my behaviors started to align naturally. Each time I acted in alignment, I’d say:
“That’s like me.”
It was a game-changer.

2. I Use Algorithms to Make Habits Stick

I follow a simple structure:
When [trigger], I will [behavior]

Examples from my day:

  • When I get into bed, I will pick up my book and read one page.
  • When I sit at my desk, I will review my vision statement before opening email.
  • When I finish a call, I will stand and stretch for 60 seconds.


This formula helped me remove decision fatigue and lock in powerful, automatic habits.

3. I Design Habits Using the Four Laws

From Atomic Habits, I follow these steps when building a new habit:

  1. Make it obvious – I leave visual cues (like my book on the nightstand).
  2. Make it attractive – I pair habits with something I enjoy (like listening to a podcast while working out).
  3. Make it easy – I start tiny. (One page, one push-up.)
  4. Make it satisfying – I check a box, celebrate, or simply say “That’s like me.”


To break a habit, I reverse the rules:

  • I make the bad habit invisible, unattractive, difficult, and unsatisfying.
  • Example: I removed social media apps from my phone and created friction to log in.

My Weekly Habit Design Experiment

At the end of this episode, I guide you through a 3-step process to create your own habit:

  1. Ask Two Questions:
    • What’s one thing I need to stop doing?
    • What’s one thing I need to start doing?
  2. Write Your Habit Algorithm:
    • When [trigger], I will [behavior]
    • Add: “That’s like me.”
  3. Anchor It to Identity:
    • I want to be an energizer, so I work out in the morning.
    • I want to be a world-class advisor, so I review my vision before opening my inbox.
    • I want to be a lifelong learner, so I read one page each night.


Even better, I celebrate each habit—mini fist pump, smile, or just a simple affirmation. This tiny celebration gives me a little dopamine hit and helps the habit stick faster.

Resources That Helped Me

  • Atomic Habits by James Clear
  • With Winning in Mind by Lanny Bassham
  • BJ Fogg’s Behavior Design Lab at Stanford
  • The ONE Thing by Gary Keller & Jay Papasan

  continue reading

9 episodes

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