Huberman Lab

The Science of Making & Breaking Habits

2915 snips
Jan 3, 2022
Discover the science behind habit formation and elimination, highlighting the power of neuroplasticity. Learn about two innovative systems for creating habits throughout the day and how a 21-day framework can aid in this process. Explore task bracketing to strengthen positive habits and break unwanted ones. The discussion delves into dopamine's role in motivating behavior and the importance of context, sleep, and stress management in shaping lasting change. These insights are crucial for anyone looking to enhance their personal and professional life.
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INSIGHT

Habits vs. Reflexes

  • Habits are learned behaviors, not reflexes, shaping up to 70% of our waking actions.
  • Learning is neuroplasticity, where our nervous system rewires by changing neuron connections.
INSIGHT

Habit Formation Time

  • Habits can be goal-based, focusing on immediate outcomes, or identity-based, tied to a larger self-concept.
  • A study showed habit formation takes 18-254 days, highlighting individual variability, not a fixed 21-day rule.
INSIGHT

Limbic Friction

  • "Limbic friction" describes the effort needed to overcome anxiety or lack of motivation when forming habits.
  • This "friction" varies based on the person and habit, impacting habit formation ease.
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