The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: The Science of Making & Breaking Habits
In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones.
I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visualization, task bracketing, and methods for rewiring bad habits—to support lasting behavioral change.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00) Habits
(00:43) What are Habits?, Neuroplasticity
(01:15) Goal-Based vs Identity-Based Habits
(02:33) How Long Does It Take to Form a Habit?; Limbic Friction
(05:31) Sponsor: Eight Sleep
(06:59) Tool: Linchpin Habits
(08:51) Habit Strength, Context Dependence & Limbic Friction
(10:41) How We Form Habits, Tool: Review Procedural Steps
(12:49) Tool: Task Bracketing
(16:30) Sponsor: LMNT
(18:02) Should You Schedule Habits?; Phase-Based Habit Plan
(20:00) Phase 1 (Morning) & Challenging Habits
(21:23) Phase 2 (Afternoon), Relaxation; Mellow Habits
(24:46) Phase 3 (Evening), Enhancing Sleep & Habit Consolidation
(28:00) Habit Flexibility & Daily Timing
(30:33) Sponsor: AGZ by AG1
(32:02) Tool: 21-Day Habit Program; Habit Missteps
(37:16) Tool: How to Break Habits & Replacement Behaviors
(39:59) Recap
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