The School of Greatness: 9 Things You Rarely Do For Yourself (But Should Do Every Day)

Host: Lewis Howes
Guest: James Clear (segment)
Date: January 21, 2026

Episode Overview

In this solo episode, Lewis Howes breaks down the "9 things you rarely do for yourself but should do every day"—habits and micro-actions that, when practiced consistently, serve as the foundation for a happier, healthier, and more fulfilled life. Drawing on his experiences and insights from years of interviewing high performers, Lewis delivers practical advice for daily self-care, habit-building, and emotional well-being. Near the end of the episode, bestselling author James Clear (Atomic Habits) joins to give actionable advice on the mechanics of building lasting habits.

Key Discussion Points & Insights

1. Start Your Day Without Your Phone

Timestamp: [03:05]

• Key Idea: Most people wake up and immediately give their attention to the world—emails, messages, social media. “Your attention is your most valuable resource.”
• Lewis urges listeners to reclaim their mornings: “When you wake up and you immediately reach over for your phone, you’re letting the outside world set your emotional state.” ([04:11])
• Action Step: For the first 10 minutes of the day, stay off your phone and:
  • Breathe deeply
  • Stretch
  • Practice gratitude or prayer
  • Meditate or set an intention for your day
• Quote: “How you start your day trains your nervous system for everything that follows throughout your day.” ([05:26])

2. Move Your Body on Purpose (Even if It’s Short)

Timestamp: [06:10]

• Movement isn’t just for aesthetics—it regulates the nervous system, builds confidence, and clears mental fog.
• Consistency beats intensity: Even 10 minutes a day can have compounding benefits.
• Self-Respect Link: “Movement is one of the fastest ways to build self-respect... After you work out, you’re like, man, I can do something hard.” ([07:11])
• Action Step: Walk, stretch, lift, or just breathe deeply—show up daily.

3. Do One Hard Thing You’ve Been Avoiding

Timestamp: [08:23]

• Key Idea: Procrastinating on hard things (especially difficult conversations) drains energy and erodes self-belief.
• Personal story: Lewis’ struggles with difficult conversations, how avoidance led to stress.
• Quote: “Confidence doesn’t come from affirmations, it comes from action—not from avoiding the hard conversation.” ([09:18])
• Action Step: Name one uncomfortable task or conversation that will move your life forward, and commit to tackling it today.

4. Check in With Your Emotions, Not Just Your To-Do List

Timestamp: [12:38]

• Key Idea: Most people track their productivity but ignore their emotional or inner state, leading to burnout or disconnection.
• Lewis references his “inner peace scale” from past interviews (“On a scale of 1 to 10, where’s your inner peace?”)
• Quote (from a neuroscientist guest): “The number one skill that all human beings should master is learning the art of emotional regulation.” ([13:51])
• Action Step: At least once a day, pause and ask, "What am I feeling right now?" Name your emotion without judgment.
• Leadership Take: “Checking in with your emotions isn’t weakness—it’s actually leadership.” ([14:21])

5. Set One Clear Boundary (Even a Small One)

Timestamp: [18:45]

• Key Idea: Burnout often stems from doing too little of what matters, and too much of what doesn’t, often due to lack of boundaries.
• Lewis shares a story about driving trucks (“I put the pedal all the way to the metal... I was finding little games throughout the day that I could play on enjoying my time.”) ([20:13])
• Quote: “A calm, clear boundary is enough. That’s all you need. Because every time you protect your energy, you are sending yourself a powerful message that says, I matter too.” ([22:44])
• Action Step: Say “no” to something you previously agreed to out of guilt or people-pleasing; reclaim a piece of your time or energy.

6. Check in on Your Vision Daily

Timestamp: [24:44]

• Key Idea: Most people are busy but misaligned—drifting through life without checking if their daily actions match their vision.
• Lewis relays insight from a “successful friend”: “If we want to accomplish anything, we have to be so specific on our vision and our goals and we have to remind ourselves what they are every single day.” ([24:48])
• Drifting is Dangerous: “It feels like progress... until you wake up years in the future realizing you built a life that you don’t actually want.” ([26:23])
• Action Step: Read your goals, revisit your values, and course-correct daily. Have your vision somewhere visible.
• Quote: “Clarity comes from repetition, not just from setting it once and saying, ah, I’m good to go.” ([26:55])

7. Feed Your Mind With Something That Makes You Better

Timestamp: [30:02]

• Inputs shape beliefs, attitudes, and outcomes. “Most people don’t have a motivation problem. They have an input problem.” ([31:05])
• Action Steps:
  • Read a few pages of an empowering book.
  • Listen to inspiring/educational media.
  • Keep a positive, consistent journal.
• Quote: “The version of you that you’re becoming is being shaped by what you allow into your own mind every single day.” ([31:36])

8. Practice Gratitude Out Loud or in Writing

Timestamp: [32:05]

• Lewis references Kobe Bryant’s dedication to fundamentals: “Gratitude isn’t about pretending everything is perfect... It’s about training your mind to see what’s already working.”
• Express gratitude—say it, write it, or share it.
• Quote: “Gratitude shifts you from what’s missing to what’s actually working.” ([33:20])
• Small acts of gratitude compound and rewire your mental state.

9. Shut the Day Down – Don’t Let Today Bleed Into Tomorrow

Timestamp: [34:18]

• Most people bring today’s stress into tomorrow, leading to chronic exhaustion.
• Without closure, the brain ruminates—hurting quality of sleep and emotional health.
• Lewis' Nightly Routine: Prays with his wife, shares gratitude, no phones, reflects on the day.
• Three questions to close your day:
  • What did I do right today?
  • What did I learn?
  • What can wait until tomorrow?
• Quote: “Tomorrow deserves a fresh version of you—not one weighed down by everything that you didn’t resolve the day before. Mental closure is a daily habit. And people who build great lives don’t skip it.” ([37:55])

Notable Quotes & Memorable Moments

• On Habit Change: “You don’t need a new life. You need new daily standards. Because the way you treat yourself every day determines the version of you that shows up in the world.” — Lewis Howes ([41:10])
• On Boundaries: “Boundaries are not selfish; they are necessary for long-term growth and peace.” — Lewis Howes ([22:13])
• On Inputs: “What consumes you daily shapes who you become.” — Lewis Howes ([30:20])
• Emotional Awareness: “Checking in with your emotions isn’t weakness—it’s actually leadership.” — Lewis Howes ([14:21])

Expert Segment: James Clear on Habit Formation

Timestamp: [43:32–58:33]

Key Insights from James Clear (Author of Atomic Habits)

• Start Small, Start Now: “You don’t even need seven days. Five good minutes can do a lot.”
• Progress Over Position: “Let’s set aside worrying so much about our current position and focus a little bit more on our current trajectory.” ([44:52])
• Results vs. Process: “The results of success are widely discussed and highly visible. The process is often invisible and hidden.”
• Your Results Are a Lagging Measure: “Your bank account is a lagging measure of your financial habits. Your physical fitness is the lagging measure of your exercise habits... If you want better outcomes, focus on building better habits.” ([48:00])
• On Habit Formation Time: No magic number! Habits vary by type, context, and environment. “The true answer... to how long does it take to build a habit is: forever. Because if you stop doing it, it’s no longer a habit.”
• Stages of a Habit:
  1. Make it Easy: “How do I make this so frictionless that I can show up every day, even on the worst days?” ([53:40])
  2. Build Reward: Over time, you develop relationships and positive associations.
  3. Identity Integration: Eventually, “I do this because it feels like me. It’s who I am.”
  4. Adapt & Grow: Don’t cling to old identities—be willing to evolve your habits as you grow.
• Quote: “The tighter you cling to your current identity, the harder it becomes to grow beyond it.” ([56:09])

Recap: The 9 Things You Rarely Do For Yourself (But Should Daily)

1. Start your day without reaching for your phone
2. Move your body with intention, even briefly
3. Do one hard thing you’ve been avoiding
4. Check in with your emotions, not just your to-do list
5. Set one clear boundary
6. Check in on your vision daily
7. Feed your mind with positive, empowering information
8. Practice gratitude out loud or in writing
9. Shut down the day; don’t carry today’s stress into tomorrow

Episode Takeaway

Self-care isn’t about grand gestures or dramatic life overhauls. It’s about daily consistency—small, foundational actions that create real transformation. Lewis and James challenge listeners to take ownership of these simple but powerful acts, emphasizing self-respect, clarity, boundaries, and emotional awareness as the true fuel for greatness.

Useful Timestamps

• [03:05] — Start your day without your phone
• [06:10] — Move your body
• [08:23] — Do one hard thing
• [12:38] — Check in with emotions
• [18:45] — Set one clear boundary
• [24:44] — Check vision daily
• [30:02] — Feed your mind
• [32:05] — Practice gratitude
• [34:18] — Shut down your day
• [43:32] — James Clear: The Mechanics of Habits

Final Thoughts

Lewis concludes with the reminder that self-care is the root of sustainable greatness:
“When you take care of you, you have the energy and ability and creativity to serve other people... But when you’re only giving to others and neglecting yourself, you’re just draining and exhausting your life.” ([42:23])

Challenge: Commit to one of these nine things for at least the next seven days and see how your life changes.

If this episode resonated, share it, comment, and remember: You are loved, you are worthy, and you matter.