Feel Better, Live More with Dr Rangan Chatterjee - BITESIZE | The Surprising Secret to Making New Habits Stick & Effortlessly Achieving Your Goals | Shane Parrish #597

Episode Date: November 21, 2025

Are you constantly trying to create better habits and quit those that don’t serve you? We can all make short-term changes, but so many of us struggle to make our new desired behaviours last. Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart.  Each week I’ll be featuring inspirational stories and practical tips from some of my former guests. Today’s clip is from  episode 402 of the podcast with entrepreneur and best-selling author Shane Parrish.  In this clip Shane introduces the powerful notion of playing life on ‘easy mode’ to put us in the best position for success, and we discuss why setting personal rules can be a powerful hack for creating healthy habits and effortlessly achieving our goals. Thanks to our sponsor – ⁠⁠⁠https://drinkag1.com/livemore Show notes and the full podcast are available at drchatterjee.com/402 Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts ⁠⁠https://apple.co/feelbetterlivemore⁠⁠ For other podcast platforms go to ⁠⁠https://fblm.supercast.com. DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

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your weekly dose of positivity and optimism to get you ready for the weekend Today's clip is from episode 402 of the podcast with entrepreneur and best-selling author Shane Parrish In this clip, Shane introduces the powerful notion of playing life on easy mode to put us in the best position for success. And we discuss why setting personal rules

can be a powerful hack for creating healthy habits and effortlessly achieving our goals. If you look at sort of what I did was look at the titans of industry and the people who consistently get better results than everybody else. And the one commonality they had

that I've never heard anybody really talk about is there never, in a bad position. They're almost never forced by circumstances into doing something. They're almost never in a bad position where even though they get angry just like us, even though all these things, the life happens to them, the same way that it happens to us, they're always playing on easy mode. And so it seems easy for them, but they're always doing the things in advance they need to to be playing on easy mode. The fact that, you know, your brother didn't sleep well doesn't change the fact that he's going to get up and do a race. But had he slept well, had he ate well,

had he sort of concentrated on what are the things that I can do within my control that put me in the best possible position for this race, would have made the race maybe a different outcome. Maybe it wouldn't have made the race a different outcome, but it sounds like it would have. What are the things that you do in your life regularly that help you play life in easy mode? Yeah, so there's a couple of things. And I look at this in different domains, right? And in the domain of life, one of the things I do is like, I have a regular bedtime. And it sounds so weird, but I have a rule around my bedtime. And we can get into rules later about why they're successful and why they work.

But I know that if I don't get sleep, I'm just more heightened about things. You know, everything, little slights and little comments get to me a lot more if I haven't slept. So I sleep well. I eat well. I invest in my relationships with my kids and with my partner and with everybody else. And what does that mean? that means that when something happens, that it's inevitably easier to overcome. But rules are so fascinating because we've been taught our whole life to follow rules.

And, you know, we're taught the speed limit, the tax code, all of this. Nobody reminds us every day to follow the speed limit. We're taught once to follow the speed limit. That's what we do because we're taught to follow rules. Instinctively, this is bred into us since we're children in school. But we've never thought about how we can use rules to our advantage. And I was with Daniel Conman at his penhouse in New York

and I remember he was on the phone and this is how this idea came to me and he was talking to this person who was asking him to do something and he just said in passing like my rule is I never say yes on the phone I'll get back to you tomorrow and then he hung up

and I was like tell me about this what is this rule? And he's like well I found myself not wanting to disappoint other people so going back to the defaults we talk about social default part of that you don't want to disappoint other people i didn't want to say no to other people because i feel bad about saying no and so i devise this rule where i would just dissipate the situation and then i would go back the next day and he's like i went from saying yes 80

of the time to saying yes like 10 percent of the time and i feel much better i'm much more in control of my schedule and it works out for everybody because now i'm not saying no to their face i can have an assistant to it i can have somebody else do it or i can reply over email and just say sorry that doesn't work with my schedule. But when I tell them it's my rule, he's like, they don't argue with me. If I tell them, oh, let me check my calendar. They'll be like, hold on a second. Yeah, no problem. I'll wait. If I tell them I'm not available that day, then they'll start arguing about another day. And so he's like, I'm in this conversation. I don't want to be a part of. But if I say my rule is I never say yes on the phone, I'll get back to you. Nobody pushes back on rules. We don't push back

on our own rules. And we just automatically, they circumvent our behavior. So he's like, he's not conscious about saying yes or no in that moment, he's just following his rule. And his rule is, I'm not going to say yes on the phone. Now, let's take that. Afterwards, I was like, what other rules do you have? He's like, none. I was like, this might be the most powerful thing you've done. And I don't think you quite understand that, right? Because this circumvance choice. And it can allow us in these ordinary moments to turn our desired behavior into our default behavior without conscious processing. And if it can do that,

then we can do all of these things where you can wake up and you can set a rule for the day and have your rule be that, you know, you're going to take two breasts before responding, or your rule can be, you're not going to send an email

that's longer than two sentences or you're not going to send an email after five. Whatever that rule is that works for you and you pick one or two for the day and then you can throw it out in the morning. But the fact that you have that rule, you won't even think about it during the day. You just won't do it.

It's so surprising. Try it. I encourage everybody to try it. Yeah, there's something about the word rule, isn't there? That's very black and white. There's no shades of gray there. Let me have a think about this. Let me check my calendar. Then you're using willpower, right? Conscious choice. And then all of a sudden, but now you've circumvented it. So when you think about how people want to handle anger or ego or social situations, most books tell you, you have to recognize that you're in the moment, and then you have to make a conscious choice. And that works maybe 20% of the time. And so that's great. If you can do that, brilliant. But if you can't do that, well, can you create a rule so that you don't even have to recognize that you're angry? You just

don't do the thing that you would do when you're angry. And that might be the rule is I take two brass before I respond. And that allows you the time for your conscious brain to catch up to your unconscious brain. And now you're reasoning before you respond. if I think about that through the lens of health and as a medical doctor of course how this impacts people's ability to make good decisions about their health is of huge interest to me let's take diet for example

there's so many debates about the best diet which I think is the wrong debate to be having anyway I believe it's more the question should be what is the right diet for me in the context of my life and my lifestyle But one of the reasons I think that rules work like I'm following a low-carb diets or a low-fat diet or a vegan diet or a whole-food plant-based diet, one of the reasons I believe that they can work for an individual person is because in a world where there is an overabundance of food available to many of us at all times, it forces an element of restriction.

And for some people, simply saying, I'm on a low-carb diet, that eliminates a whole host of foods that they would otherwise be tempted by when they're out and about. And you could apply the same reasoning to other diets. Do you think that that is one of the reasons why so many different diets appear to work for different people, because they've applied a rule? Yeah, you're not making a choice. When you go to a restaurant and you're, I'm not a medical doctor. But if you're following a particular diet plan and you go to a restaurant, it's eliminated a whole bunch of choices for you and narrowed down the options available to you. And so you're not consciously eliminating all these options one by one. You're just blanket eliminating them.

So the rule is super powerful. Now, I don't think that way in my life. I don't think in terms of diet. But I've applied rules to eating with hundreds of people because I've tested this idea over the year. And it's so effective in social situations, in all these different types of situations. We were talking earlier about one of my friends, who's a salesperson, and we were working because he was trying to lose weight. And I was like, well, why don't you just create a rule, an automatic rule, I call them

automatic rules for success. Why don't you create an automatic rule for success that you just choose the healthiest thing on the menu every time you're out at a restaurant and you never eat dessert? and he was skeptical and six weeks later I get an email from him he's like I've lost weight I'm healthier I got more energy than ever this is the best thing to ever happen to me and I was like how are you you know what are you doing and he's like I'm doing exactly what you said because he was like I was eating you know generally pretty good in the morning in the afternoon but he's always out with clients and always out in these situations and for the client that's like a great

night out right that's wine that's a lot of food it's it's dessert, it's all these things. And he's like, I just said to the clients, like, my rule is I don't do this. And he's like, I'd have a drink or two with dinner, but I wouldn't eat dessert. And I'd order the healthiest thing on the menu. And he's like, that's it. Those two simple things. It's like, they never push back. He's like, when I used to be like, I don't feel like dessert tonight. It's not just the people around you pushing back, though, is it? It's also something it does to yourself internally. Because, I don't know, let's say, for example, people are trying to eat well

and they're tempted by dessert if they're out. The rule principle, what I like about it is it signals to the people around you that this is black and white. I don't do desserts, for example. But it also sends yourself

that signal as well that I don't have to choose here. I'm just going to follow my rule. Totally. So you're not consciously thinking in that moment. You're just following a rule. You're not making a willpower choice. you're not doing anything people will not push back against you so they won't argue with you in that moment especially the first time they might sort of push back just gently but the second time they won't push back at all and so then

it's so powerful right because not only are you signaling to yourself you're the type of person who doesn't eat dessert so part of your identity part of your ego in a positive way but you're sort of not getting the social pressure that you normally get when you're like I don't feel like dessert tonight well what happens when you're out with a group of your friends and you're like, I don't feel like it. They're like, oh, come on, you can have a piece. Or if you say, you know, I just started this diet. I'm not doing this thing. And they're like, oh, you can start tomorrow. Right. And so the social pressure is really gets you to do these things that you don't want to do. And because you're a good

person, because you're a social, you know, we've been brought up to be social creatures to get along with the tribe. Because if we couldn't get along with the tribe, we didn't survive. And so, So this is embedded in you over thousands of years. These defaults, right? Emotion, ego, inertia, and social. These are the defaults that may be working against you in your current environment. Yeah. And so you can turn them into a positive thing, right?

Which is the rules allow you not to think. You don't have to recognize that you're tired and you don't have to use willpower. And the reason why we want to try to avoid using willpower is just that eventually everybody loses the battle with willpower. So if we can get out of situations where we have to recognize and use our willpower or, you know, if you consider that sort of like a battery and it runs down during the day, the further along in the day you get the worst choices you're going to make. The more social situations you get into, you know, the worst choices you're going to make because you're going to feel pressured in doing these things. But if I don't have to use that willpower battery, and I just say that's my

rule. I don't do that. Also, something I talk to patients a lot about is that every choice you make is using up some of your cognitive reserve, which I guess speaks to what you just said, which is if you're constantly making choices throughout the day, you're not going to have that much energy to make reasoned rational choices at 4pm, 5 p.m., 6 p.m., so one of the reasons I'm a fan of morning routines

that stay the same every day is because of the consistency. So I know every morning when I get up what I'm doing for my morning routine. I don't have to decide, well, what am I going to do today? I'm going to do a strength workout, I'm going to do flexibility, yoga. No, I'm going to do a five-minute strength workout whilst my coffee's brewing. That's what I do.

It's not a choice. So I'm not using up any load on my brain first thing in the morning. And you're not negotiating with yourself. And so I used to, I know people like working out. I'm not one of those people who love working out, right? Like I don't, I'm not ecstatic to go to the gym. I'm not like, you know, there's people running on treadmills. and they're running at like twice the speed that I'm running at.

They're not even sweating. And like I'm dying, right? Like just chugging along here. And so I don't look forward to going to the gym, but I want to be healthy. And so how does this sort of tie in is I had this rule. I was going to go to the gym three days a week. And so I was going, you know, sort of Monday, Wednesday, Friday loosely. And I would wake up and I'd be like, I'm tired today.

I'm really behind on work. And I would start negotiating with myself. And then I would have a conversation where I'm like, Oh, I will, you know, I will do extra tomorrow, you know. And then so I get out of doing it today. And then tomorrow comes and what do I do tomorrow? Well, tomorrow I'm like, I'm even more tired. I'm even more behind.

And, you know, this spiral. So I was like, in practice, I went and pulled my report from the gym. I was like, how often am I actually going to the gym? And it was not two or three days a week. It was more like 1.5 days a week. And I was like, this isn't working because it's not getting me where I want to go. How can I change this? It's applied a rule, right?

This was right after I met with Daniel Kahnman. I was like, okay, I'm going to have a rule where I sweat every day. I go to the gym every day. And so it doesn't mean that my workouts are 60 minutes every day. It doesn't mean there are 90 minutes. The duration or scope of my workout can change. But the fact that I sweat every day does not change. And I think that that's really important because now the negotiation with myself like you

isn't, am I going to work out today? It's what does my workout look like to? day. Yeah. It's so, so powerful that idea. It's really interesting that I've been talking about this five-minute strength workout for many years on this show because I've used it successfully with many of my patients. I've used it successfully with myself. And I often use the analogy of toothbrushing, which I think really speaks to what you just said, which is, you know, you don't debate with yourself each day, am I going to brush my teeth? Yeah. You know, today's busy. I'll skip it today. You don't even make choices each day where you think, what am I

going to do? I'm going to brush my teeth? I'm going to floss. You know, what am I going to do today for my dental hygiene? No, you know you've got a routine. You brush your teeth for two minutes in the morning, two minutes in the evening, seven days a week. We never think we're too busy. So at the weekends, we'll go in for a one hour deep clean. We know that a little bit each day keeps our teeth healthy for life. That's how I see my five-minute strength workout. Sure, I can do extra. I can at the gym, I can do other things, but just like toothbrushing, I know it means that I'm doing five minutes of resistance training every day without fail, pretty much every day

of the year. It's interesting, over the last few years, I've tried to get into endurance running, and I've had a few injuries, and I'm working with this wonderful coach called Helen. And just last week, we were looking at things and looking at the log of how much I actually run, which is not very much. And so we've completely changed the approach. And just a few days ago, she said wrong and right,

I think what we need to do with you is you need to commit, because you want to do a marathon, you need to do an hour a day. So every day, just that an hour a day. It doesn't mean you're running the whole time. Some days it will be nine minutes walking, one minute running, nine minutes walking, one minute running at will. And the log will come up with different things you can do on different days. But I love it because instead of me now looking at my workload going,

I can't fit a one hour run in because then, you know, I'm going to be tired. I'll have the shower. I've got that going on. It's like, no, it's simplified the thought process, which is, no, I am going out for an hour each day. No questions. And so we're only a few days into it, so I have done it every day for the last few days, but I can already feel how that will transform my relationship with running. Well, after a while, it just becomes a ritual for you, a habit, if you will. And once it does that, then it won't even require conscious processing on your part. You'll just wake up and know you have to run that day. And the question will be, what does it look like that day? And if you think about it, so often we say our priority

is something that it isn't. And I have this saying, which is don't tell me your priorities, show me your calendar. So if it's important to you, then it shouldn't have a problem fitting into your calendar. And if health is important to you, then that should be a component that's just built into your day, like brushing your teeth. And it shouldn't be something you have to find time for. It shouldn't be something you struggle to find time for. If it really is important to you, then it should just have time every day dedicated to that. Whether you block it off in your calendar or it's the same sort of time every day and you don't need to book a meeting for it, it doesn't matter. Yeah. And if you think about like a goal, like in this case, right, so let's

work backwards. Everybody has a goal. Everybody listening has a goal, whether it's a marathon, whether it's just being healthier, whether it's improving their relationship with their partner. Whatever that goal is, well, what are the rules that I can put in place to get me closer to that? And what are the rules that put me in a position where that's going to happen? And the positioning is really important, right? Because I want to play this on easy mode. So if my rule is that I'm going to work out every day for an hour or I'm going to run every day for an hour, well, now I also need a rule where, you know, what's going to make that

easier, that running easier, is if I go to bed on time. So I can create a rule where I go to bed at 10. And it doesn't mean I'm going to sleep the whole night. But my rule is I go to bed 10 o'clock. It's consistent across the board. I'm doing it every day. It's not our choice. because that's going to put me in a better position the next day to do that run.

Yeah. Let's apply that then through the lens of health. So let me think of, I don't know, common scenarios. It might be I know that stimulating my mind or being on my devices, last thing at night doesn't help me sleep well, but I just can't help it. Okay. So if you're on your devices late at night, and you don't want to be on your devices late at night.

And that is a choice that you're making. And you're relying on willpower to make it. You're never going to make it. Right? So you have to change things. And what can that change look like? Well, the first level of change can be, I'm just going to leave my phone outside of my bedroom.

Right? I'm not physically going to have my phone in my bedroom. Okay. Well, now does my behavior follow? Do I use it on my couch now instead of in my bed? Okay, well, if that's happening, the second thing you could do is take Apple and just be like, I can't use these apps past 8 p.m. Get your partner or your spouse to set the password so you don't even know the password to override it. So you can create these rules, these little constraints, this artificial environment, which is really what we're doing.

We're using the environment to dictate our behavior. One is a software environment. One is a physical environment. But we're using that to change behavior so that we're not consciously using willpower to make a true. choice. Or I guess if you have iPads or tablets in your bedroom, again, this idea that the environment is influencing our behavior all the time, whether we think it is or not, again, coming back to your four defaults, you know, these things that are constantly going on around us, if you have an iPad in your bedroom, it's just going to be a lot harder to exercise

the restraints. Yeah, you're playing on hard mode. You're playing on hard mode. You're playing. You're playing on hard mode. And I think that's it, isn't it? And I know, although I don't follow it all the time, I try to, but when I leave my phone in my kitchen downstairs to charge, it is transformative what that impact has. I sleep better. I'm more rested in the morning. Of course, I'm not going to go on Instagram just before I'm in bed, because I have to go out of my bedroom, downstairs, into the kitchen. And just that little bit of friction means you are infinitely less likely to engage in that behavior. Totally. And if you're just you're infinitely less likely to engage in that behavior. Yeah. Totally. And if you find yourself saying the same thing over and over again, I stayed up late. I did this thing. Well, now I can use a rule to avoid that whole problem to begin with. Right. And if you reflect out in a journal, like writing, then you can see these patterns emerge. Whereas if you rely just on your brain and your memory, you're probably more likely to distort things. But when you see these patterns that you don't want in your life, again, no judgment on my part. You want to stay up all night playing video games? Go ahead.

Exactly. I have no problem with that. But if you're choosing, you know, that's happening, and it's causing you trouble. It's causing you to wish you were doing something different. And wishing is not enough to change that behavior. Well, you can create a rule. What can I do in my environment? Maybe I get rid of my PlayStation.

Maybe I, you know, I cancel my Netflix subscription. Maybe I create a rule where I'm in bed at 10 o'clock. Maybe I create a rule. There's no devices in my bed. Try that from just because you create a rule. It doesn't mean you have to follow it for life, but try it for a month, tried for a week. See what happens? Does it change your behavior? Well, I know it'll change your behavior. And is that effective to the things that you want to accomplish?

Yeah, I love it. What would you say to someone who says, okay, Shane, I'm with you. And they apply a rule. They say, right, I'm going to follow this rule. I'm going to go to bed every night or I'm going to be in my bedroom by 10 p.m. every evening. Without a device, let's say. What happens if they follow that for the first four days of the week? Fifth day, for whatever reason, they don't follow it. A human tendency is to beat ourselves up and go, wow, that rule didn't work for me. I did it for four days, but it didn't work on the fifth day.

So it's the wrong rule for me. What would you say to that person? Well, two things. James Clear has this idea, which has never missed twice. Yeah, it's brilliant. So I love that idea, right? Which is, you know, don't miss the next. night. So don't do two in a row. You can get back on track. That's fine. That's easy. The second thing

is this voice in our head, this loop, and we all have this inner monologue. I think what we don't appreciate is that the most powerful story in the world is the one that we tell ourselves. And so if that loop starts to become, I can't do this, this doesn't work for me, all of these things, you need to hit pause on that loop and be like, not this time. I'm not going to listen to that loop this time because I've listened to that loop my whole life. And that loop hasn't gotten me what I want. That loop is not getting me where I want to go. That loop is not getting me the things in life that I want to get. I need new music. I need a new song. I need new loop. Not this time. Yeah. Hope you enjoyed that bite-sized clip. I hope you have a wonderful weekend.

and I'll be back next week with my long-form conversational Wednesday and the latest episode of bite science next Friday.