atomic habits james clear

Atomic Habits for Dads with James Clear

Are you having trouble breaking bad habits and committing to good ones?

Today’s guest says the problem isn’t you, it’s your system.

James Clear is the NY Times Bestselling Author of Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones.

James talks about how building a system of small habits will compound over time for huge results.

He’ll also teach us how to design our environment so that we’ll stick to good habits without even thinking about it.

Most importantly, James will tell us how we can apply atomic habits to our relationships with our spouses and children.

Whether you want to quit drinking, lose weight, excel in your business, or build deeper connection with your family, get ready to reshape your life for success!

“Most of your results in life are a lagging measure of your habits.”—James Clear

James Clear

James Clear is an author and speaker focused on habits, decision-making, and continuous improvement. His work has appeared in the New York Times, Entrepreneur, Time, and on CBS This Morning. His website receives millions of visitors each month and hundreds of thousands subscribe to his popular email newsletter at

He is a regular speaker at Fortune 500 companies and his work is used by teams in the NFL, NBA, and MLB. Through his online course, The Habits Academy, Clear has taught more than 10,000 leaders, managers, coaches, and teachers. The Habits Academy is the premier training platform for individuals and organizations that are interested in building better habits in life and work.

“The shape of your environment is one of the most overlooked drivers of your habits and behavior.”—James Clear

Atomic Habits

No matter your goals, Atomic Habits offers a proven framework for improving–every day. James Clear, one of the world’s leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results.

“If you can’t find a tribe to join, go out and create it.”—James Clear

What You’ll Learn

  • A significant part of our life is structured and shaped by our habits.
  • Tiny habits are the fundamental unit of a larger system.
  • Why men are so extreme with their habits
  • We dismiss small rewards and always look for a huge, immediate payoff.
  • Our psychology can run counter to what’s best for us.
  • Change your mindset to focus on process and system rather than goals.
  • Good habits make time your ally.
  • Bad habits make time your enemy.
  • Habits have a compound effect.
  • When men reach the point that they are frustrated with the time it’s taking for results, they must remember that the work is not wasted, it’s being stored.
  • The power of the willingness to get better by one percent each day.
  • We often don’t set goals for relationships because it’s difficult to measure if we’re being a better friend, spouse, or parent.
  • How atomic habits can be applied to relationships
  • How have atomic habits served James in his relationship with his wife
  • Creating sacred time and space with your spouse
  • Making a habit of displays of affection
  • Creating habits you and your wife can do together, like a daily gratitude list
  • Use environmental design to cue the habit we are trying to create. Make the good habit the path of least resistance.
  • How to create friction against bad habits
  • Designing your digital and social environment
  • How to make sure you’re taking action on your real priorities
  • What James struggles with when it comes to sticking with habits.
  • An ambitious person has a lot of goals in all aspects of life, and we are forced to choose. When we say to yes to one thing, we so no to everything else
  • The way to choose what goals to pursue is to look at life as a series of seasons. What season are you in now? Business, family, retirement?
  • Prioritizing according to where you are in life doesn’t mean you can’t do it all, you just can’t do it all at the same time.
  • The best way to increase your performance is to cut your priorities in half.
  • How to make decisions when you’re in a stressed or emotional space
  • James’s dad’s mantra: I am free. I don’t have to do anything. I have time and space.
  • Shifting your definition of success–Many standards we measure ourselves against are social ideas that don’t truly mean anything to us. Come up with a standard for yourself.
  • Life lessons he learned from his dad, who played for Minor league baseball. “Trust your preparation.” The win is not in the moment of the game or test, it’s all the practice and lessons that came before it.
  • Greatest lesson James learned about marriage.


Essentialism: The Disciplined Pursuit of Less with Greg McKeown

James Clear’s Links

Newsletter –




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how to get rid of the dad bod Josiah Novak

How to Get Rid of the Dad Bod in 2017 with Josiah Novak

Fitness Coach, Josiah Novak, is back on The Good Dad Project to tell us the secrets to following through with health resolutions and getting rid of the dad bod in 2017.

The New Year is well on its way. Have you stuck to your health and fitness resolutions? If you haven’t, you’re not alone. As much as 70% of New Year’s resolutions are abandoned by March. Josiah Novak is here today to tell us why it’s so difficult to commit to a new health regimen. He also gives us simple and effective strategies to ensure great results without sacrificing precious free time or depriving ourselves of the foods we love.

Dad’s want to be the king of everything for their families, and we constantly compare ourselves with others. Social media, supplement companies, and magazines give us unrealistic expectations. So when we can’t keep up with the latest extreme diet or fitness program, or if we don’t instantly get the shredded body we hoped for, we ditch our efforts and go back to our old bad habits.

It’s time to break the cycle in 2017. Busy dads can apply these health and fitness strategies, no matter what kind of lifestyle they lead.

  1. Find a plan that fits.

Dads tend to go into the New Year with an all or nothing approach. But life gets in the way, and if our plan doesn’t go perfectly we give up. Trying to rearrange your entire life around a crazy diet and exercise program will set you up for failure. Josiah says that having a plan is just part of the game. You must keep pushing forward even if you caved into junk food or skipped a few workouts. There are many ways to add fitness and nutrition to your life, and you’ll have greater success if you arrange new habits to accommodate to your existing lifestyle and schedule.

  1. Go for progress, not perfection.

Exercise and eating habits are difficult to change. It might take up to 90 days to settle into new healthy habits. Don’t focus on where you may have slipped. Instead, focus on what progress you have made. Maybe you didn’t work out as much as you planned, but it was much more often than before you had started. Maybe you didn’t stick to your nutrition plan, but you did eat more healthy foods than you did before.

  1. A healthy lifestyle is an investment, not a cost.

One of the biggest issues that keep dads from optimal health is they feel like they’re being selfish when they want to take time for themselves for fitness. But it’s selfish NOT to invest in your health. It’s a requirement. Imagine if one day you are unable to take care of your family because of health problems. Heart disease, obesity, diabetes, and other illnesses can be prevented by committing to healthy eating habits and regular exercise. You can’t afford not to be in your best health as a man, and especially as a father.

  1. You don’t have to put in hours at the gym.

Some men know they’ll never be able to put in hours at the gym. They’ll never have the time or money or energy, so they give up on the idea of working out altogether. Josiah says this is another excuse. You don’t have to go to the gym to get the results you want. There are plenty of ways to workout at home that will get you in excellent shape.

  1. You don’t have to work out every day.

Consistency is the key. That’s why it’s so important to create plan that flows with your lifestyle.  You could train for hours in the gym every night, but give up after a few weeks, or you can find a routine that fits your schedule and stick with it. Even if it’s 20 or 30 minutes a few days a week, you can get surprising results.

  1. Keep healthy foods around.

Nutrition is the hardest part for busy dads, but it’s the most important. It’s impossible to exercise your way out of a bad diet. The key is to have a system that is simple and lifestyle-friendly. One of the easiest ways to avoid temptation is to keep healthy food around at all times. When you’re cooking lean protein, like chicken breast, make extra portions and keep them in the fridge for later. Make sure you have healthy snacks around like low-sugar protein bars and smoothies. If you go out for lunch, take the opportunity to order a low-calorie protein rich meal like a salad. That way when you get home and you’re tired, you can be a little less strict during your evening meal with the family.

  1. Take diet breaks.

As long as you have discipline and do not binge, you can take diet breaks during the week. Don’t deprive yourself of ice cream when you’re out with the kids. Enjoy a date night dinner with your wife. What’s the point of being healthy if you can‘t live a little every now and then? Then you’ll feel ready to recommit to your diet the next day.


Josiah Novak’s Dad Wisdom

There will be moments as in fitness, fatherhood, marriage, or career where you will want to give up and drop everything. It’s normal to feel that way, but good things always happen when you push through. NEVER QUIT.


Referenced Episode:

True Transformation with Josiah Novak



==>NEW!!<== Grab a copy of The Dad’s Edge AUDIOBOOK on iTunes or Audible


Join our Dad Edge Group on Facebook Request Entry Here

We have new Dad Edge T-Shirts!  Grab one HERE

Download a free chapter from: THE DAD’S EDGE on UNLIMITED PATIENCE HERE

Check out this free resource on: CONNECTION WITH YOUR SPOUSE

Download this free resource on:  CONNECTION WITH YOUR KIDS


Josiah Novak’s links