"The bad workouts are the most important ones. It's easy to train when you feel good, but it's crucial to show up when you don't feel like it—even if you do less than you hope.

Going to the gym for 15 minutes might not improve your performance, but it reaffirms your identity. It’s not always about what happens during the workout. It’s about becoming the type of person who doesn’t miss workouts.”

Thanks for reading. You can get more actionable ideas in my popular email newsletter. Each week, I share 3 short ideas from me, 2 quotes from others, and 1 question to think about. Over 3,000,000 people subscribe. Enter your email now and join us.

About the Author

James Clear writes about habits, decision making, and continuous improvement. He is the author of the #1 New York Times bestseller, Atomic Habits. The book has sold over 20 million copies worldwide and has been translated into more than 60 languages.

Click here to learn more →

Read Next

“Creativity is the focused combination of unlikely things. Your mind locks onto a certain element and then searches widely for something unexpected that fits with it. What can scuba diving teach you about agriculture? What can trees teach you about public speaking? There is always some connective tissue between disciplines. If you wish to be more creative, look for the connections between two previously unconnected things.”
“In many cases, what you hope to learn by reading books or listening to podcasts can only be learned by attempting what you fear. Some knowledge is only revealed through action.”
“When one worldview dominates your thinking, you’ll try to explain every problem you face through that worldview. Read widely and realize there are many answers.”
“A great relationship is not only finding the person you have fun with, but also finding the person you want to be bored with. The beauty of long-term relationships is often hidden in boring, ordinary moments.”
“Some projects benefit from early action. If you’re writing a book, it’s easy to spend a lot of time brainstorming titles and dreaming up an outline, but it’s better to simply write. The book discovers itself as you go. Yes, you’ll need to go back and organize things, but this is easier to do once you have material. The key is to act first and then organize your thinking.
All Newsletters

“The bad workouts are the most important ones. It’s easy to train when you feel good, but it’s crucial to show up when you don’t feel like it—even if you do less than you hope.