James Clear Newsletter

“The most wisdom per word of any newsletter on the web.”

3-2-1: Healthy self-esteem, how to build an exercise habit, and improving by 1%

read on JAMESCLEAR.COM | JANUARY 26, 2023

Happy 3-2-1 Thursday!

Here are 3 ideas, 2 quotes, and 1 question to consider this week.

3 Ideas From Me


“You’ll feel better once you get started.”

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“Do one thing per day that compounds.”

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“The ability to love yourself improves your ability to be loved.

We are unlikely to accept a relationship that is worse than the one we have with ourselves, and thus the person who is happy and comfortable with themselves is in a great position.

The person with healthy self-esteem doesn’t have to jump into any relationship because they already have a great one wherever they go.”

2 Quotes From Others


Philosopher and professor Marshall McLuhan on adapting and evolving:

“Resenting a new technology will not halt its progress.”

Source: The Playboy Interview: Marshall McLuhan


Writer Sarah Perry on how to build an exercise habit you actually enjoy (or any habit, really):

“Unfortunately, most on-ramps to exercise are at an intensity too high for previously-sedentary people to find them pleasurable. If people go to a fitness class, or focus on running a particular distance at a particular speed, they’ll likely miss the pleasure zone entirely.

Refocusing on exercising only for one’s own individual pleasure, as slowly as one prefers, and only at intensities that are pleasurable, is more likely to motivate repeat and habitual exercising. At that point, the enjoyment of exercise pleasure can build on itself, motivating longer and longer intervals of experiencing the pleasure.”

Source: Body Pleasure

1 Question For You

What can I do today to improve by 1%?

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Until next week,

James ClearAuthor of Atomic Habits and keynote speaker​

p.s. A sense of perspective.


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