In this age of information overload, your life can be filled with irrelevant or unnecessary information in an instant. And that just clouds your mind for the rest of the day. Returning to the show to help us simplify our lives at a very opportune time as we get this new year off to a fresh start, we’re here with Mr. James Clear.

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Welcome to Friday’s For The Love of Food, Summer Tomato’s weekly link roundup.

This week how to harness your anxiety, how to (actually) have more energy, and Roundup linked to antibiotic resistance.

Next week’s Mindful Meal Challenge will start again on Monday. Sign up now to join us!

Too busy to read them all? Try this awesome free speed reading app to read at 300+ wpm. So neat!

I also share links on Twitter @summertomato and the Summer Tomato Facebook page. I’m very active on all these sites and would love to connect with you.

Links of the week

What inspired you this week?

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James Clear is an author and speaker focused on habits, decision-making, and continuous improvement. His new book Atomic Habits breaks down the four laws of behavior change and explains how striving to get 1% better every day can give you remarkable results. He is a regular speaker at Fortune 500 companies and his work has been used by teams in the NFL, NBA, and MLB. You can follow his work at



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Show details (links don’t work on mobile devices):

3:03 – James reveals his inspiration for the new book and what he hopes to achieve with it.

5:30 – “Habits are the compound interest of self-improvement.”

10:08 – What makes habits atomic?

12:10 – How to stay engaged in habit change? The Goldilocks Rule.

13:29 – You can be an expert on habits and still struggle with them.

14:23 – That time when James got hit in the face with a baseball bat.

17: 29 – Why setting goals can set you up for failure and Scott Adams’ article on goals versus systems.

21:48 – What if you don’t start because you fear you won’t get the results you want?

22:34 – Don’t be so blinded by your goal that you miss the other benefits of the journey.

23:28 – Voting for the person you want to be: how to address limiting beliefs around your personal story.

28:56 – James adds a stage to the habit loop explained in The Power of Habit, by Charles Duhigg.

33:34 – Perceived value is what motivates you to act. Actual value is what gets you to repeat the action again. 

35:13 – The role of dopamine in habit formation.

37:20 – Habit Stacking. Helpful tips for making or breaking a habit. BJ Fogg’s Tiny Habits.

40:47 – Self-awareness and willingness to experiment are key to success.

42:40 – The Four Laws of Behavior Change.

44:00 – You need to buy in to the idea that building habits is worth it to prime your environment for success.

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