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.
<h2>Thank you to our sponsors</h2>
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
<h2>Supplements from Momentous</h2>
https://www.livemomentous.com/huberman
<h2>Timestamps</h2>
(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
This is an unofficial transcript meant for reference. Accuracy is not guaranteed.
Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life.
I'm Dr. Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
We're talking all about habits. In particular, we're going to discuss the biology of habit formation and the biology.
Of how we break habits. I think we can all appreciate the value of having habits.
Habits organize our behavior into more or less reflexive actions so we don't have to think too much about performing
various behaviors that, for instance, allow us to brush our teeth or which side of.
The bed we roll out of in the morning. And then of course, habits can be more elaborate too. We can be in the habit of exercising at a particular time of day.
The habit of eating certain foods. We can be in the habit of saying or not saying certain things. But of course there are many hab-
That don't serve us well, or that perhaps even undermine our immediate and long-term health goals and psychological goals.
Some habits that can really undermine our overall life goals. So today we're going to talk about.
Meaning forming and breaking, meaning stopping various habits. There's a lot of information out there about habits. You'll find this in the popular sphere. There are books, there are articles, there are workshops.
However, lesser known is that there's a whole neuroscience of habit formation and habit breaking, and there's a whole field of psychology.
Devoted to understanding habit formation and habit breaking. And within those scientific literatures.
I think there are some real gems that at least to my knowledge, we haven't paid too much attention to in the popular sphere.
We're going to talk about the biology of habit formation and habit breaking. I'm also going to spell out two specific types of habit formation and habit breaking programs. I'm going to boil these down to some.
Very explicit steps that anyone can use. My reasoning for doing that is, first of all, it's the end of 2021.
People are thinking about New Year's resolutions. They're thinking about leaving some things behind from 2021 and previous.
And acquiring some new behaviors, taking on some new challenges and trying to bring new things to their lives. But regardless of when you're listening to this,
The programs that I'll outline are grounded in the neuroscience and biology of habit formation.
Map very well to what the psychologists have described in terms of habit formation and breaking. So today you're going to learn a lot of science. You're also going to come away with some practical tools,
Regardless of your present state or goals, there'll be something of value to you. Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.
However, part of my desire and effort to bring zero cost to consumer information about science and science related tools to the general public.
I'd like to thank the sponsors of today's podcast. Our first sponsor is Athletic Greens. Athletic Greens is an all-in-one vitamin mineral probiotic drink. I've been taking Athletic Greens since 2000.
So I'm delighted that they're sponsoring the podcast. The reason I started taking Athletic Greens
Of the greens once or twice a day, is that it helps me cover all of my basic nutritional needs. It makes up for any deficiencies that.
I might have. In addition, it has probiotics, which are vital for microbiome health. I've done a couple of episodes now on the so-called gut microbiome.
Microbiome and the ways in which the microbiome interacts with your immune system, with your brain to regulate mood and essentially with.
Every biological system relevant to health throughout your brain and body. With that, let it greens, I get the vitamins I need, the minerals I need, and the probiotics to support my microbiome.
- Try Athletic Greens, you can go to athleticgreens.com/huberman and claim a special offer.
Five free travel packs, plus a year's supply of vitamin D3K2.
Ton of data now showing that vitamin D3 is essential for various aspects of our brain and body health. Even if we're getting a lot of sunshine, many of us are still deficient in vitamin D3.
And K2 is also important because it regulates things like cardiovascular function, calcium in the body, and so on.
Go to athleticgreens.com/huberman to claim the special offer of the five free travel packs and the year supply of vitamin D3 K2. Today's episode is also brought to us by Element.
Element is an electrolyte drink that has everything you need and nothing you don't. That means the exact ratios of electrolytes are an element.
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in organ systems of the body. If we have sodium, magnesium, and potassium present in the proper ratios, all of those cells function properly and all our bodily systems can be optimized. If the electrolytes are not present and if hydration is low.
We simply can't think as well as we would otherwise. Our mood is off, hormone systems go off, our ability to get into physical action, to engage in endurance and strength and all sorts of other things is.
So with element, you can make sure that you're staying on top of your hydration and that you're getting the proper ratios of electrolytes. If you'd like to try element, you can.
Go to drink element that's lmnt.com/huberman, and you'll get a free element sample pack with your purchase.
Again, if you want to try Element, you can go to elementlmnt.com/huberman. Today's episode is also brought to us by Waking Up. Waking Up is a meditation app.
That includes hundreds of meditation programs, mindfulness trainings, yoga nidra sessions, and NSDR, non-sleep deep rest protocol.
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