Making Good (and Breaking Bad) Habits

In this episode of Courage and Confidence, hosts Lee Iggulden and Michelle Rogers explore the practical science of habit formation, drawing heavily from James Clear’s best-selling book Atomic Habits. The conversation moves beyond simple willpower, directing attention instead on building systems that make positive behaviours automatic and sustainable.

Michelle introduces the core metaphor for habit-building as gardening. Just as a gardener tends to delicate flowers daily, removing pests and ensuring proper sunlight, we must cultivate our habits with constant care. Lee admits that while he can hire help for his garden, he cannot outsource the work of building his own character or routines.

The Four Laws of Building Good Habits

Michelle breaks down James Clear’s four laws, using real-world examples from Lee’s life to illustrate each point:

1. Make It Obvious: Habits fail when they are hidden. If you want to read more, leave the book on the coffee machine, not in a drawer. If you want to eat healthier, place a fruit bowl on the counter and keep biscuits out of sight.
2. Make It Attractive: We are more likely to stick with habits we enjoy, or that connect us to others. Lee discusses how planning a trip to Italy creates a strong incentive to learn Italian, especially if done alongside a friend like Michelle. The desire not to let a partner down can be a strong motivator.
3. Make It Easy: Reduce friction. Lee realises his struggle with financial admin stems from letting invoices pile up. By setting up a simple tray system and habit stacking the task into his morning routine, the barrier to entry disappears. Preparation the night before, such as laying out exercise gear, also removes excuses.
4. Make It Satisfying: Our brains repeat what feels rewarding. Acknowledging small wins, like sending a newsletter or completing a day of healthy eating, reinforces the behaviour. Lee shares his excitement about tracking his 53-day streak of avoiding crisps, noting that the satisfaction of the streak now outweighs the snack's momentary pleasure.

The Inverse: Breaking Bad Habits

The discussion then turns to breaking bad habits by inverting the four laws:

• Make It Invisible: Hide the triggers. Put the snack food in a different room or don’t buy it at the store.
• Make It Unattractive: Reframe the habit. Lee describes a trick in which he puts dishwashing liquid on leftover pizza to make it unappetising.
• Make It Difficult: Increase the friction. If you want to stop impulse buying, make it a rule to shop only with a list or go to the store only when not hungry.
• Make It Unsatisfying: Remove the reward. Lee explains that after 53 days without crisps, eating one would no longer feel satisfying. In fact, he recently tried a salty restaurant meal and found it felt heavy and unenjoyable because his identity had moved.

Identity and Long-Term Change

A key takeaway from the episode is the concept of identity change. Every action you take is a vote for the type of person you wish to become. Lee reflects on how his daily choices are transforming him from someone who struggles with discipline into someone who naturally prioritises health and organisation.

The hosts encourage listeners to use the Atomic Habits workbook or the “Atoms” app to track progress. They emphasise that change does not need to be dramatic to be real. Small, consistent improvements compound over time to create a new reality.

Key Resources Mentioned:

• Atomic Habits by James Clear
• Atomic Habits Workbook
• Atoms App (habit tracking)