The Science of Making & Breaking Habits
O epizodě podcastu
In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes.
I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation.
I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits.
The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Habits; New Programs
(00:02:46) Sponsors: AG1, LMNT
(00:06:52) Habits versus Reflexes, Learning, Neuroplasticity
(00:08:51) Goal-Based Habits vs. Identity-Based Habits
(00:11:40) How Long It (Really) Takes to Form a Habit; Limbic-Friction
(00:16:07) Linchpin Habits
(00:18:55) Mapping Your Habits; Habit Strength, Context-Dependence
(00:22:55) Automaticity
(00:24:03) Tool 1: Applying Procedural Memory Visualizations
(00:27:48) Hebbian Learning, NMDA receptors
(00:31:00) Tool 2: Task Bracketing; Dorsolateral Striatum
(00:37:08) States of Mind, Not Scheduling Time Predicts Habit Strength
(00:38:16) Tool 3: Phase-Based Habit Plan: Phase 1
(00:46:29) Tool 3: Phase-Based Habit Plan: Phase 2
(00:55:24) Tool 3: Phase-Based Habit Plan: Phase 3
(01:01:34) Habit Flexibility
(01:04:57) Should We Reward Ourselves? How? When? When NOT to.
(01:10:30) Tool 4: “Dopamine Spotlighting” & Task Bracketing
(01:18:22) Tool 5: The 21-Day Habit Installation & Testing System
(01:28:26) Breaking Habits: Long-Term (Synaptic) Depression
(01:35:49) Notifications Don’t Work
(01:37:50) Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo”
(01:44:26) Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction
(01:45:28) Conclusion & Synthesis
(01:48:27) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes.
I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation.
I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits.
The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Introducing Habits; New Programs
(00:02:46) Sponsors: LMNT & Waking Up
(00:06:52) Habits versus Reflexes, Learning, Neuroplasticity
(00:08:51) Goal-Based Habits vs. Identity-Based Habits
(00:11:40) How Long It (Really) Takes to Form a Habit; Limbic-Friction
(00:16:07) Linchpin Habits
(00:18:55) Mapping Your Habits; Habit Strength, Context-Dependence
(00:22:55) Automaticity
(00:24:03) Tool 1: Applying Procedural Memory Visualizations
(00:27:48) Hebbian Learning, NMDA receptors
(00:31:00) Tool 2: Task Bracketing; Dorsolateral Striatum
(00:37:08) States of Mind, Not Scheduling Time Predicts Habit Strength
(00:38:16) Tool 3: Phase-Based Habit Plan: Phase 1
(00:46:29) Tool 3: Phase-Based Habit Plan: Phase 2
(00:55:24) Tool 3: Phase-Based Habit Plan: Phase 3
(01:01:34) Habit Flexibility
(01:04:57) Should We Reward Ourselves? How? When? When NOT to.
(01:10:30) Tool 4: “Dopamine Spotlighting” & Task Bracketing
(01:18:22) Tool 5: The 21-Day Habit Installation & Testing System
(01:28:26) Breaking Habits: Long-Term (Synaptic) Depression
(01:35:49) Notifications Don’t Work
(01:37:50) Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo”
(01:44:26) Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction
(01:45:28) Conclusion & Synthesis
(01:48:27) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter
Title Card Photo Credit: Mike Blabac
Disclaimer
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Popis podcastu
The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.