James Clear

James Clear quotes on meditation

Author of the #1 NYT bestseller Atomic Habits. I write about building better habits.

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5 good minutes of: -pushups is a solid workout -sprints will leave you winded -writing can deliver 1 good page -reading can finish an insightful article -meditation can reset your mood You don’t need more time—just a little focused action.


When making plans, think big. When making progress, think small.


Greatness is consistency. Meditating once is common. Meditating daily is rare. Exercising today is simple. Training every week is simply remarkable. Writing one essay doesn’t mean much. Writing every day practically makes you a hero. Unheroic days can make for heroic decades.


Reading is like fresh food for the mind. The consumption fills you with wisdom. Writing is like exercise for the mind. The effort leads to stronger ideas. Meditation is like fasting for the mind. The practice clears your mental digestive tract.


Ultimately, the only way to truly be in control of your life is to be in control of your thoughts.


Habits will form whether you want them or not. Whatever you repeat, you reinforce.


Hard work is not always something you can see. It is not always physical effort. In fact, the most powerful form of hard work is thinking clearly. Designing a winning strategy may not look very active, but make no mistake: it is very hard work. Strategy often beats sweat.


Anxiety is thought without control. Flow is control without thought.


You know yourself mostly by your thoughts. Everyone else in the world knows you only by your actions. Remember this when you feel misunderstood. You have to do or say something for others to know how you feel.


Authenticity is the gap between your thoughts and your actions. The smaller the gap, the more genuine the lifestyle.


The first step to accepting yourself is to simply become comfortable being with yourself. There is a benefit to sitting in silence for a few moments each day. It's difficult to work through internal baggage when you are constantly receiving external stimuli.


Habits account for 40-50% of your daily actions, but their true impact is even greater because your habits shape the conscious choices that follow. Ex: opening YouTube out of habit can lead to an hour of procrastination. Control that small habit and you regain the entire hour.


Mastery requires practice. But the more you practice something, the more boring and routine it becomes. Thus, an essential component of mastery is the ability to search for new details in old practices. Don’t abandon the fundamentals. Find something new to be in awe about.


Simple question to find work you love: What do you enjoy refining? Many people get excited to do something once, but ultimately get bored. It’s the areas you can’t help yourself from rethinking, revising, reorganizing, and optimizing where you have a long-term advantage.


Your Results = (Habits) x (Time) +/- (Luck) Habits and luck both matter, but not in the same way. Luck is *out of your control* and the impact of one-off events fades over time. Habits are the opposite. Your habits are *in your control* and their impact compounds over time.


It's unhealthy to fill your stomach with junk food. But it's just as bad to fill your mind with junk thoughts or your life with junk people.


You can't make time go faster or success come sooner. The only thing you can control is the next repetition.


If there is one "thinking tool" everyone should have in their mental toolbox it is First Principles Thinking. It is the backbone of creativity and innovation, and a surefire way to think for yourself.


Meditation is one habit I've struggled for years to build. And one key reason is because I held a common misconception: I always believed meditation was supposed to be relaxing. This is a broken way to think about the process.


You can train yourself to become smarter. One of the best ways to do that is to expand the set of mental models you use to think.

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