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 AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman 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 Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Full Episode
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. Today, 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. Habits are things that our nervous system learned, but not always consciously. Sometimes we develop habits that we're not even aware of until they become a problem. Maybe they serve us well, who knows? But the fact of the matter is that habits are a big part of who we are.
In fact, it's estimated that up to 70% of our waking behavior is made up of habitual behavior. So if habits are largely learned, consciously or unconsciously, we have to ask ourselves, what is learning? Well, learning is neuroplasticity. Neuroplasticity is simply the process by which our nervous system changes in response to experience.
But at the end of the day, neuroplasticity is about forming new neural circuits, new pathways by which certain habits are likely to occur, and other ones are less likely to occur. As many of you are well aware, there are popular books about habits and there's a whole psychological literature about habits.
And those two areas point to some very interesting aspects of habits that I think are worth mentioning. First of all, is this notion of immediate goal-based habits versus identity-based habits. Immediate goal-based habits are going to be habits that are designed to bring you a specific outcome as you do them. So each and every time you do them.
So maybe you're somebody that wants to get more of zone two cardio, for instance. That would be an immediate goal-based habit. If your goal is to get that cardio maybe four times a week, every time you do it, you could check off a little box and you'd say, okay, I did it, you met the goal.
That is different than so-called identity-based habits, where there's a larger overarching theme to the habit, where you're trying to become, quote unquote, a fit person, or you're somebody who wants to be an athlete or something of that sort.
It's where you start to attach some sort of larger picture about yourself or what it means for you to do that habit, where there's both the immediate goal, right? Complete the exercise, complete the session or whatever it is, check off that box, but that you're linking it to some sort of larger goal.
Another thing that you'll hear out there in the literature is that it takes 21 days to form a habit. Some people say 18, some people say 21, Some people say 30 days, some people say 60 days. So which one is it? Does it depend on the habit that one is trying to form or does it depend on the person that's trying to form the habit? Well, it turns out that there's excellent peer review data on this.
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