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