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huberman
Jan 5, 2026
30 protocols
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Best Ways to Build Better Habits & Break Bad Ones | James Clear
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Behaviors
Running
“One person might solve it by going for a run for 30 minutes.”
0:15 ·
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In this episode
30 protocols
▶
0:15
Running
Behaviors
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3:42
Exercise
Behaviors
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9:16
Lay out running gear the night before
Behaviors
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9:20
Sleep in running clothes
Behaviors
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9:30
Increase friction for unhealthy foods and make healthy foods visible
Diet
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18:02
Show up for bad workouts
Behaviors
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22:01
Go to the gym for five minutes
Behaviors
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56:26
Sprint and then rest
Behaviors
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58:43
Take hikes without your phone
Behaviors
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1:01:47
NSDR
Behaviors
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1:01:51
Running for reset
Behaviors
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1:01:51
Swimming for reset
Behaviors
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1:03:18
Spend time in nature
Behaviors
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1:03:42
Hiking
Behaviors
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1:33:39
Protect 2–3 hours before sleep from eating
Behaviors
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1:34:24
Skip one traditional meal per day
Behaviors
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1:34:48
Intermittent Fasting
Behaviors
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1:38:30
Do habits earlier in the day
Behaviors
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1:39:47
Work out
Behaviors
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1:56:41
Leave your phone in another room until lunch
Behaviors
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1:57:57
Rearrange your phone to support desired habits
Behaviors
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1:58:21
Restrict social media access
Behaviors
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1:59:00
Remove email from your phone
Behaviors
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2:06:16
Hire a trainer
Behaviors
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2:08:55
Exercise for self-care
Behaviors
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2:14:18
Go to a yoga studio
Tools
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2:17:19
Exercise at conferences
Behaviors
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2:20:22
Swim early in the morning
Behaviors
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2:22:35
Read to children from the start
Behaviors
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2:26:35
Take a walk after dinner
Behaviors