The Science of Making & Breaking Habits | Huberman Lab Podcast #53

The video discusses the biology of habit formation and breaking, emphasizing the value of habits in organizing behavior and the potential negative impact of unhelpful habits. It provides scientific knowledge and practical tools for viewers to benefit from, based on neuroscience and psychology. The distinction between goal-based habits and identity-based habits is highlighted, as well as the variability in the time it takes to form a habit. The concept of linchpin habits, habit strength, and habit flexibility is explained. Tools such as procedural memory visualizations, task bracketing, and the 21-Day Habit Installation & Testing System are introduced to aid in habit formation. The role of dopamine and the use of "Dopamine Spotlighting" and "Task Bracketing" as tools for making and breaking habits are discussed. The video also explores breaking habits through long-term depression and the ineffectiveness of notifications. Finally, the text touches on addiction as a challenging aspect of habit breaking and concludes by emphasizing the importance of understanding the biological mechanisms and practical tools for establishing adaptive and healthy habits.

Introducing Habits; New Programs

The biology of habit formation and breaking is discussed in this episode of the Huberman Lab Podcast. Andrew Huberman emphasizes the value of habits in organizing behavior and highlights the potential negative impact of unhelpful habits. The video provides scientific knowledge and practical tools for viewers to benefit from, based on neuroscience and psychology. This is particularly relevant as people consider new year's resolutions and adopting new behaviors.

Key points:

Habits play a crucial role in organizing behavior
Unhelpful habits can have a negative impact
There is a neuroscience and psychology behind habit formation and breaking
The video provides scientific knowledge and practical tools for viewers to benefit from
The programs outlined in the video align with psychological theories on habit formation
This discussion is relevant for those considering new year's resolutions and adopting new behaviors.

Habits versus Reflexes, Learning, Neuroplasticity

Habits versus Reflexes, Learning, Neuroplasticity:

Habits:

Learned behaviors separate from reflexes
Comprise up to 70% of our daily actions

Learning (Neuroplasticity):

Involves changes in connections between neurons
Forms new neural circuits
Supports development of certain habits and reduces occurrence of others

Goal-Based Habits vs. Identity-Based Habits

The most profound aspect of the topic is the distinction between goal-based habits and identity-based habits.

Key points:

Immediate goal-based habits focus on achieving a specific outcome each time they are performed.
Identity-based habits are centered around a larger theme or self-image.
Goal-based habits are formed by linking a behavior to a larger goal, while identity-based habits are formed by aligning the behavior with one's self-identity.
Dopamine, a molecule associated with motivation and reward, plays a role in habit formation.
Different schedules of dopamine release can predict whether a habit will be formed quickly or not.
Understanding the distinction between goal-based habits and identity-based habits is important for understanding the science behind habit formation.

How Long It (Really) Takes to Form a Habit; Limbic-Friction

The duration it takes to form a habit varies greatly among individuals, with some taking as little as 18 days and others taking as long as 254 days. The variability suggests that some individuals may find it easier to form certain habits than others. Limbic friction refers to the strain required to overcome states of anxiousness or feeling too tired or lazy in order to engage in a particular behavior. It is related to the functioning of the autonomic nervous system and can be influenced by factors such as fatigue or anxiety. Being in the right state of mind is crucial for habit formation.

Linchpin Habits

Linchpin habits are powerful habits that not only bring benefits on their own but also influence other behaviors. They act as catalysts for executing other habits and have the ability to shift and control the likelihood of performing challenging or less preferred habits. In order to identify easy or hard habits and those that need to be broken, the concept of limbic friction is introduced. Viewers are encouraged to reflect on their daily habits and a method for forming and breaking habits will be discussed.

Mapping Your Habits; Habit Strength, Context-Dependence

Habit strength refers to the strength and consistency of our habits, measured by context dependence and limbic friction.
Context dependence determines if we perform the same habit in the same way at the same time, regardless of the environment.
Limbic friction refers to the effort or resistance required to perform a habit regularly.
Understanding habit strength helps in building and consolidating habits.
"Limbic friction" is the conscious override of our state required to engage in a behavior.
The level of limbic friction can vary based on factors like motivation and alertness.
Both context dependence and limbic friction should be considered when establishing or breaking habits.
The goal is to form deeply embedded habits within the nervous system.

Automaticity

Automaticity refers to the ability of neural circuits to perform tasks automatically, without conscious effort. It can be achieved by developing habits and reducing mental and physical effort. Strategies for transitioning to automaticity include organizing habits into categories and structuring them at specific times or in specific ways. The scientific literature on the nervous system can be applied to habit formation, maintenance, and breaking habits.

Tool 1: Applying Procedural Memory Visualizations

Procedural memory is a type of memory that involves remembering the specific sequence of actions needed to achieve a desired outcome. Habits form in the nervous system through small changes in the cognitive and neural mechanisms associated with procedural memory. To overcome the barrier of limbic friction and adopt new habits, a simple visualization exercise can be helpful. By visualizing the specific sequence of steps required to perform a new habit, individuals can increase the likelihood of adopting and regularly performing that habit. This mental exercise taps into the brain's procedural memory system, involving the hippocampus and neocortex, and helps establish a neural circuit set for executing the habit. This tool is supported by robust psychological literature and can significantly enhance habit formation.

Hebbian Learning, NMDA receptors

Hebbian learning is a process in which neurons strengthen their connections when they fire together. This process involves NMDA receptors, which are activated by strong stimuli and recruit other receptors to make the neuron more responsive to future input. This learning process allows for the easier execution of habits or behaviors by lowering the threshold for neuronal activation.

Key points:

Hebbian learning is a process where neurons strengthen connections when they fire together.
NMDA receptors are involved in Hebbian learning and are activated by strong stimuli.
NMDA receptors recruit other receptors to make neurons more responsive to future input.
Hebbian learning lowers the threshold for neuronal activation, making it easier to execute habits or behaviors.
This process can be used to establish or reestablish habits.

Tool 2: Task Bracketing; Dorsolateral Striatum

Task bracketing is a powerful tool rooted in neural circuits, specifically the dorsolateral striatum, for acquiring and maintaining new habits. It involves a sensory-motor loop that allows us to learn and break habits. Understanding the underlying mechanism of task bracketing can help apply it to any habit in different contexts.

Key points:

The dorsolateral striatum is an area of the basal ganglia that acts as a marker or bracket for habit execution.
Task bracketing determines whether a habit will be context dependent or not, and whether it will be strong and likely to occur regardless of external factors.
The robustness of the neural circuits involved in task bracketing determines the likelihood of engaging in a habit, even in unfavorable circumstances.
Task bracketing involves setting a specific time for a habit to occur, creating a neural imprint in the brain and increasing the likelihood of performing it.
By using task bracketing, individuals can increase the probability of engaging in challenging habits and consciously choose which habit to perform.

States of Mind, Not Scheduling Time Predicts Habit Strength

The specific time of day does not determine habit strength in the long term
Habit formation is influenced by the state of mind and body
Factors such as focus, fatigue, and energy levels play a role in habit formation
Schedules are important, but the state of mind is what anchors the habit formation process

Tool 3: Phase-Based Habit Plan: Phase 1

The phase-based habit plan involves inserting specific habits and activities at different phases of the day, which are associated with different biological underpinnings. This program is designed to make it easier to engage in habits regularly and consolidate them more quickly. The 24-hour day is divided into three phases: phase one (0-8 hours after waking up), phase two (9-14 hours after waking up), and phase three (16-24 hours after waking up). This plan is based on a typical diurnal schedule, but there are tools available for those with shift work or other sleep patterns.

Phase 1 of the Phase-Based Habit Plan occurs within 0 to 8 hours after waking and is characterized by elevated levels of norepinephrine, epinephrine, and dopamine.
Activities such as exposure to sunlight or bright artificial light, physical exercise, cold exposure, caffeine ingestion, fasting, and consuming foods rich in tyrosine are recommended during this phase.
Prioritizing habits with high limbic friction during this phase can help overcome resistance and successfully adopt these habits.
Task-bracketing, which involves creating a window of 0 to 8 hours after waking to perform specific habits, is more effective than rigidly scheduling habits at the same time every day.
Placing difficult-to-form habits within this phase can leverage neural systems to override limbic friction and increase the likelihood of habit performance.
Phase 1 of a daily habit plan is crucial for engaging and maintaining a habit.

Tool 3: Phase-Based Habit Plan: Phase 2

Phase 2 of the Phase-Based Habit Plan is a crucial time for habit formation, occurring around 9 to 14 hours after waking. During this phase, the brain and body enter a more relaxed state, making it ideal for acquiring certain habits. Here are the key points:

Levels of dopamine, norepinephrine, and cortisol decrease, while serotonin levels rise during Phase 2.
Gradually reduce exposure to bright light during this phase, except for sunlight.
Dim artificial lights and limit total light to trigger alertness mechanisms.
Non-sleep deep rest (NSDR) techniques like meditation and self-hypnosis promote relaxation.
Heat and sauna, hot baths, and hot showers support a relaxed state.
Ashwagandha supplementation can reduce cortisol levels associated with depression.
Phase 2 is a good time for habits that require minimal effort to override resistance, such as journaling or practicing music.
Exercise during this phase is acceptable, but engage in NSDR activity afterward for relaxation.
Place specific habits consistently in the second half of the day to engage task-bracketing mechanisms.
Supporting activities include seeing sunlight, avoiding bright artificial light, using NSDR, heat and sauna, and ashwagandha.
These practices aid in habit execution, improve sleep quality, and consolidate learning.
Actual rewiring of the brain and consolidation of learning occur during states of deep rest.

Overall, Phase 2 of the Phase-Based Habit Plan is a crucial time for habit formation, relaxation, and consolidation of learning.

Tool 3: Phase-Based Habit Plan: Phase 3

Phase 3 of the phase-based habit plan focuses on optimizing sleep for habit formation and neural plasticity. Key points include:

Creating an environment that supports neuroplasticity during sleep, such as keeping the room dark and cool.
Ensuring you are not hungry before sleep and considering supplements that support sleep.
Implementing strategies like low light, low temperature, appropriate eating schedule, and avoiding caffeine intake.
Using minimal light if waking up in the middle of the night to navigate surroundings and inhibit melatonin.
Utilizing tools like the Reverie app, NSDR scripts, and Yoga Nidra to help with falling back asleep.
Deep sleep during phase 3 allows for neuroplasticity and rewiring of neural circuits.
Providing the brain with necessary material during phase 3 and avoiding factors like caffeine, bright light, and stress.
Task-bracketing and engaging specific neural circuits before and after a task can consolidate habit formation.
The goal of phase 3 is to make executing desired behaviors straightforward and reduce limbic friction in as little as 6 days.

Habit Flexibility

Habit flexibility refers to the ability to perform a habit effortlessly regardless of the time of day or circumstances. It involves the transfer of memories from the hippocampus to the neocortex, where they become reflexive actions. Moving a habit around randomly can promote context independence and solidify habit formation.

Key points:

Memories are initially formed in the hippocampus and then transferred to the neocortex.
Habit flexibility allows a habit to be performed in different contexts and at different times.
Context-independent habits can be executed without specific cues or circumstances.
The strength of a habit is determined by limbic friction and context dependence.

Should We Reward Ourselves? How? When? When NOT to.

The concept of reward prediction error and dopamine release is explored in this video on whether or not we should reward ourselves for performing habits. The video discusses when and how to reward ourselves, what to reward, and when to withdraw rewards. Key points include:

Dopamine is released in anticipation of a reward, making the actual experience more pleasurable.
The amount of dopamine reward is greater when a reward is unexpected.
Reward prediction error governs effort and learning, as dopamine release leads to changes in neural circuits and overall energy levels.
Strategies such as task bracketing and limbic friction can be used to leverage dopamine for habit formation.

Tool 4: “Dopamine Spotlighting” & Task Bracketing

The most profound aspect of the topic is the use of "Dopamine Spotlighting" and "Task Bracketing" as tools for making and breaking habits.

Dopamine spotlighting involves focusing on the events that precede and follow a habit, creating a spotlight around that time period to associate dopamine with the habit.
Task bracketing involves positively anticipating the onset and offset of a habit, as well as rewarding oneself subjectively for the entire experience, not just the execution of the habit itself.
It is important to be brutally honest with oneself and not engage in positive self-talk that contradicts true feelings, as lying to oneself can create the opposite of a reward system.
Dopamine spotlighting applies reward prediction error to the entire sequence of events involved in executing a habit, including before and after the habit itself.
Task bracketing involves mentally visualizing the series of steps required to perform a habit and broadening the time bin to include positive associations with the habit execution.
Dopamine spotlighting is about creating a larger envelope of positive associations around the habit execution, not lying to oneself.
Dopamine spotlighting involves associating a particular habit with a future reward, creating positive anticipation and motivation.
Task bracketing involves positively associating reward mechanisms with the timing before and after the habit.
Dopamine is not just a reward molecule, but also a molecule of motivation and drive.
By engaging reward prediction error and increasing motivation, one can increase the likelihood of engaging in a habit.
The speaker does not endorse any specific system for habit formation.

Tool 5: The 21-Day Habit Installation & Testing System

The 21-Day Habit Installation & Testing System is a method for building and testing habits. It involves performing 6 new habits per day for 21 days, but the expectation is that only 4 to 5 will be completed each day. This system is based on the habit of performing habits rather than the specific habits themselves.

Key points:

Create a list of 4 to 5 activities to perform consistently for 21 days
Align these activities with your goals and desired habits
Do not punish yourself for missing a day or compensate by doing extra activities the next day
Chunk the 21 days into 2-day bins and focus on performing 4 to 5 new habits for 2 days in a row before resetting
Transition into autopilot mode after 21 days and assess how many habits have become automatic in your daily routine
Evaluate how well you have rewired your nervous system to perform the six habits
Emphasize intensity and self-testing to embed habits into the nervous system
The system does not compensate for missed days and allows for habit slips
The method takes into account the brain's ability to adapt and create context-dependent behaviors.

Breaking Habits: Long-Term (Synaptic) Depression

Breaking habits can be challenging, but there are tools from neuroscience and psychology that can help. Foundation practices such as stress reduction, good sleep, quality nutrition, and positive routines can support breaking habits. To understand how to break habits, we need to understand long-term depression, which weakens the connection between neurons associated with unwanted habits. Breaking a habit involves disrupting the synchronous firing of neurons associated with the habit.

Key points:

Breaking habits can be supported by stress reduction, good sleep, quality nutrition, and positive routines.
Long-term depression weakens the connection between neurons associated with unwanted habits.
Breaking a habit involves disrupting the synchronous firing of neurons associated with the habit.

Notifications Don’t Work

Notifications are not effective in the long term for forming or breaking habits.
Reminders alone do not predict whether people will stick to or break habits.
More robust reminders, such as electric shocks or monetary penalties, have been shown to be effective in breaking habits.
Without monitoring or external consequences, people tend to not punish themselves enough to break the habit.
Habits are difficult to override once they become reflexive.
To generate long-term changes in habits, it is important to focus on the period immediately following the execution of the bad habit.

Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo”

Tool 6: Break Bad Habits with Post-Bad-Habit "Positive Cargo"

Engaging in a different positive habit after executing a bad habit helps link the bad behavior to the good behavior.
This creates a double habit that helps recognize when heading towards the bad habit.
Adding a positive behavior immediately after a bad habit disrupts the closed loop and allows for intervention.
The goal is to change neural circuits and rewrite the script for the bad habit.
"Positive cargo" involves adding a new positive behavior to weaken the neural circuits associated with the bad habit.
This approach eliminates the need for constant conscious awareness and makes intervention easier.
The added positive behavior should be relatively easy to execute.
Adding positive behaviors can be a simple and effective way to break bad habits.

Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction/

The most profound aspect of the text is that breaking bad habits, especially in the context of addiction, can be extremely challenging.

Key points:

Addiction involves principles of habit formation and breaking, but additional protocols and psychological factors are crucial due to the severe consequences of addiction.
The role of dopamine in addiction is significant.

Conclusion & Synthesis

The most profound aspect of the conclusion and synthesis is the emphasis on understanding the biological mechanisms and practical tools for establishing adaptive and healthy habits, as well as dismantling unhealthy or maladaptive habits.

Key points include:

Exploring the concept of limbic friction and context dependence in habit formation and breaking
Understanding the formation and weakening of neural connections in the brain
Introducing two programs: one involving dividing the day into three phases and targeting specific habits, and another involving a 21-day process of engaging in multiple new habits
Accessing the Neural Network Newsletter on the Huberman Lab website for further explanation of the programs
Encouraging viewers to access previous newsletters for more information
Expressing hope that the audience has learned valuable information from the podcast.