James Clear talks to Commander Divine today about his new book, "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones."

James is a weightlifter, writer and photographer who has spent a lifetime working to understand how to get where you're wanting to go, and the differences between goals and processes. 

Learn how: Goals are where you are going. Systems are how you're going to get there. You don't rise to the level of your goals. You fall to the level of your systems.

Many habits are stymied by the fact that good habits often have long-term benefits, but short-term suffering. Bad habits are generally the exact opposite. 

You need to find ways to bring benefits into the present for good habits. Little things-little frictions-can be enough to stop a habit that you're trying to form. 

Listen to this episode to get insights into how even seemingly trivial changes can add when you make the commitment.