Goal based vs Identity based habits-Goal based habits mean where you focus on specific goal for example to loose a specific KG weight like 10 kg 15 kg and identity based habits is habit make to achieve in something long term for example to become fit. Here we can say Identity Based Habits= Goal based habits + Goal based habits. Limbic Fiction- Activation energy within us to form new habit. Linchpin Habits: It is a habit which helps in executing other habits.Linchpin habit is nothing but those habits which we like to do.For example if we love to maintain good physique by doing exercises then automatically we will try to make our decisions on our eating habits,healthy eating,good sleep,hydration,etc. In this way Linchpin habits helps in execution of another habits. in this video he has explained which habits are easy to perform,hard to perform and how to break habits. Mapping Habits-Write down every habit you do on daily basis for example brushing your teeth,breakfast,waking up time,sleeping time,etc.We are habitual organism, until and unless we interven in our habits they tend to carry out same way as it formed.
Thank you! Love: - limbic friction - yes - bad habit developed after passing of my son of scratching my scalp - doing new 'healthier' behaviour after awareness of doing scratching - it is better than berating myself Love: - break day into 3 sections; each section optimum/ideal things - create six new habits for 21 days - eg get key for fitness room (of course), start writing, doing art work, easy dancing, walking indoors, knitting harder design, phoning someone, sun 💛, meditating, etc Thank you, again 😊 - will need to listen again for clarity and details How to mend a broken heart 😭 I miss him so much
@JayJay ChaDoy Awe . . . there are so many questions we have in life and not too many clear answers. Perhaps that's why we need peace that overcomes lack of answers and transcends understanding. Recently when I was in much pain and no answers to my many questions, I pressed hard into Jesus' presence, saying "I have no where else to go with my pain and questions and sense of failure and complaints." I just kept pressing into him. A couple of days later, I suddenly realized that I had been given that peace that overcomes them all and transcends understanding. Press into him. Press into Love. Listen to what Love has to say to you.
@JayJay ChaDoy Hi again…. Yes, I can relate. My own art scares me on a daily basis- and I’m scared when we play live as a band, but I love it so much also. Baby steps when you’re scared- one at a time. Try that.
@Junia Pokrifka I believe in Jesus. I'm just so confused. Although I gave him life, and I gave him to Jesus when he was 3 when I received the Lord, and proceeded to pray for him daily. Unfortunately, he was so much more depressed and full of anxiety during the lockdowns that none of us recognized as being more than anyone back in those days, otherwise we would have given him more support. So I pray again, but I'm not sure if I believe in those prayers. God help us all.
Absolutely amazing, I love you brother, thank you for this beautiful gift of help and knowledge, you are healing people and that is priceless! Thank you
To beat limbic friction start small, you dont have to do an hour maybe just ten minutes or one minute. It is better to do a little bit of something than a whole lot of nothing.
Thanks Man , From Last Many Days my mind was wondering , how to temporarily stop these behaviors to happen , i found the answer that as we get trigger for performing these bad behaviours we should start our B C D E F behaviiours ..this can be done for sure .. I wil define my B C D E f and start doing this from tomorrow for stopping my Bad Habits
I'm establishing the habit of listen/viewing your podcast every morning, already done 5 days in a row. It's incredible the amount and variety of high quality knowledge that i'm receiving for free. THANK YOU A LOT Professor Andrew Huberman, you are helping me to improve my life by a lot.
@Стефан Атанасов Hpw are things going? I appreciate your comment and was just wondering if you personally had any more tips! Also wondering if you were able to maintain and if so, any tips. Thank you, friend. ❤
Same mate. The thing that is working for me so far is actually getting into sleep as soon as possible (like 10pm max) and then woke up around 5. this way I'm having the time between 5ish and 7 for building new habits. In 2-3 weeks time I'm ready to shift those anywhere in the day and initiate new one on that slot. It's a bit of a struggle when it comes to personal life but hey - I feel amazing :D
Thanks,condition reflex( Pavlov),Visualization a surgical operation, sport procedure, fasting, studying hard,enjoy the process and not goal, follow biological clock , rhythm, sunlight,artificial light, get in habits make life bearable.The best gift give to your body is fasting , relaxation of body and mind, water with lemon. Good luck.
And the keyword here is mankind, humankind rather, because I was wondering how his distribution of knowledge has, is, and will continue to impact millions of people, which is basically what's required to be, at the very least, nominated for a Nobel Price. He is a Neuroscientist, neuroscience!!!! And he has 2,000,000 subscribers!!!! Average folk, university students, professors, athletes, cab drivers you name it, he has followers from all walks of life. He is due for, at the very least, People Magazine's "......Of The Year" cover.
Insane, the level of quality embedded in this podcast. You can tell how thorough Andrew is, and how he manages to translate difficult concepts into easy explanations for all of us to understand. I can´t thank you enough. This information is mindblowing to me, and I am sure to many others. I do not have to engage limbic friction to listen to you, I actually would set listening to your podcasts in the Linchpin section. Thank you Andrew!
@Mr Huberman - Your tips on breaking bad habits, such as engaging in conscious awareness of the habit (whether afterwards or ongoing) and then using replacement behaviors has been immensely helpful. I'm in recovery and your tools help me deal with even serious, life-altering bad habits. Thank you for what you do! I wish some of this would be integrated into recovery programs. Thank you for what you do!
1:15:55 habit execution (effort to engage in a particular habit) 1 - pick habit u wanna form 2 - what are the steps involved in executing that habit 3 - what are the sequence of events that need to immediately precede the habit, so like 10-15 min before the habit 4 - what are the events and/or feelings that will happen immediately after the habit, so like 10-15 min after the habit in doing this, (positively associating with the idea that you're going to complete this entire sequence), you will engage reward prediction error in the proper way that the dopamine surge can lend itself towards motivation.
@Sheetal think of you r doing it for 2days not for 21 days. That will make u stress free form a fear of failure. What u can do in day 1 you can do it for 2nd days... That's the moto of segregation in 2 days period.
Congrats for 1 year, Dr. Andrew Huberman! Thanks as always. Sharing my lecture notes: Goal Based vs Identity Based Goal: targetted (losing weight), Identity: larger picture of yourself (as a fit person) "It takes 21 days to form habit." study (2010) - it may take 18 days-254 days to form habit. the habit was : taking a walk after dinner/meal. When is a habit considered formed : they do it 85% of the time, and takes not much mental effort to do it. Limbic Friction : activation energy to engage in a particular behavior. Too tired to do it, or too anxious / distracted to do it. Limbic Friction can be measured, and it will be a factor affecting how you can form habits. Linchpin Habits: easy to execute, and make other habits easier to execute. Can be used to access habits that are harder to execute. Linchpin habits are always things that we enjoy / like doing. Ask yourself, what habits you do everyday. Mapping your Habits; Habit Strength, Context-Dependence Habit Strength: Context-Dependence: (context-independence) if you do something regardless of where / what situation you're in, it's a very strong habit. How much limbic friction is required to do the habit? (how much do you have to force it) Will tell you if the habit is embedded deeply or shallowly in your nervous system. The goal is to reach: Automaticity Less mental/physical effort (less limbic friction) Tool 1 : Applying Procedural Memory Visualizations. Procedural Memory: Simple visualization exercise, think through each of the steps from start to finish of the habit gives more likelihood of performing the habit regularly through the days and weeks to come. This step-by-step visualization allows the limbic friction to come down. Hebbian Learning, NMDA receptors make it easier to turn on more neurons when stimulated. Just do the habit once or twice, then think through the steps (from start to finish), will make it easier to form/maintain a habit. Tool 2: Task Bracketing; Dorsolateral Striatum Basal Ganglia: Action execution, suppression. Go / No Go. Dorsolateral Striatum: Particular Structure that marks the start and end of habit, but not the habit per se. This affects the Context-Dependency of the habit. States of Mind, Not Scheduling Time Predicts Habit Strength If you are very specific about performing a habit on time, it isn't working in the long term habit formation. It's not time that affects the habit. Instead, it is the state your brain & body are in that affects your likelihood to perform the habit. Tool 3: Phase-Based Habit Plan 24-hour day: Phase 1: 0-8 h after waking up Phase 2: 9-15h after waking up Phase 3: 16-24h after waking up Phase 1: 0-8h Alert and Focused State: Action and Focus oriented. Viewing Sunlight / Bright Artificial Light Exercise Cold Exposure / Shower Caffeine Ingestion Fasting Places the body in a state to more easily able to engage in activities that have lots of limbic friction. Place the most important and often difficult habits (high limbic friction) into this 0-8 h after waking up. Phase 2: 9-15h Highest Serotonin, Relaxed state of being. Limiting Light / Blue Light Seeing sunset light, but not too much light. Non-sleep Deep Rest, Meditation, Yoga Nidra, Selp-Hypnosis Heat and Sauna, Hot Baths/Hot Showers Alert, Present, Working, etc. But try to taper off your stress level. Take on habits that you're already doing that require very little limbic friction. Journaling, Brainstorming. Skills you've known, a bit challenging, but less resistance to do (little limbic friction). Habits you already enjoy. Less energy to override / overcome limbic friction. If you exercise, try to do NSDR afterwards, to allow better rest and recovery. Phase 3: 16-24h State of Mind/Body to allow Neuroplasticity of the day Very low to no light. Keeping room temperature low. Well-fed enough so you're not hungry; not eating. What if you wake up? Try to use very little light; light may make it harder falling back to sleep. Try to fall back to sleep. This phase will allow your brain to form and maintain these habits through neuroplasticity (reframing of the brain cells). It's not just the neural circuits engaged by the task itself, but also before and after, gets consolidated. During the sleep neuroplasticity, you'll find the habits easier to do the next days. Habit Flexibility When the habit becomes reflexive, try to play around when you are doing the habit. By being able to do the habit any time, means the habit is becoming Context-Independence. (it becomes a stronger habit) Recipe: is maintained until you know how to cook something. Afterwards, the information is passed off to a different area. The whole habit step-by-step process eventually becomes reflexive, and no longer needed to be bracketed. How much limbic friction? How much context-dependence? (this is how strong the habit is) Should We Reward Ourselves? How? When? When NOT to. Notion of Reward Prediction Error to improve learning and habits-formation. If you expect a reward and reward comes, that's great. However, if something positive happens unexpectedly, dopamine reward is even better. But if you expect a reward and it doesn't come, that's going to be dangerous (dopamine drop). Tool 4: “Dopamine Spotlighting” & Task Bracketing It's very useful to not just think about the procedural execution, but also the events that preceeds and follow the habit. It casts a spotlight to which dopamine can be associated with. Lean into the habit. Positively anticipate the onset and offset of the habit. Start rewarding task-bracketing instead of rewarding the execution only. Feel good about putting the habit into phase 1, and how it is affecting the events before and after the habit. (Association with broader scale of time) Knowing the positive events that happens afterwards, will help form the habit. Thinking of the events that lead to the habit, will also help form the habit. Tool 5: The 21-Day Habit Installation & Testing System Rooted in the Biology-Psychology Literatures, System: build in habits and test the habit. 21 days: 1. write 6 things you would like to do everyday. 2. what phase of the day they will fall into. 3. you'll only complete 4-5 of those everyday. Some things shouldn't be done everyday (to shuffle out) 4. if you miss a day, there's no punishment. Don't do habit-slip-compensation, just get back to it normally. You need to decide what you can do consistently, 5-6 days a week. 5. Chunking these 21 days into 2 days bin, reset. (just look at 2 days) After 21 days, stop doing these, and go to autopilot. How many of them are you naturally doing afterwards? This is important to know who you are, and how capable you are for these habits. To know how well you've embedded these habits. Reasonable and Realistic. Breaking Habits: Long-Term (Synaptic) Depression Look at the Mirror Image NMDA Receptors: if sets of neurons are active, it is recruiting more neurons. Breaking synapses for habits that you don't want to do (or you want to break) Long-Term (Synaptic) Depression (nothing to do with Psychological Depression): Weaken the connection between neuron A and neuron B How to desynchronize these neurons? Habit: picking up phone in the middle of work session. Reflexive habit of taking up your phone. Most people aren't aware of the immediate steps involved. Realize/Measure the fact that you did the behavior, this may help with the breaking of the habit. Notifications Don’t Work Reminders work in the short term, but not in the long term. Penalties are really effective to break habits. Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo” Take the period following the bad habit execution, you don't have to capture the sequence of events that led to the event, but upon realizing a bad habit you can engage in a replacement behavior immediately afterwards. It takes advantage of the recently activated neurons and recruit different neurons into the habit. It helps to plug in a different continuation habit. It creates a double habit that starts with bad habit, and ends with good habit, but eventually turned into an adaptive habit. You start to recruit other neurons that can dismantle the sequence fired for the bad behavior. It creates a temporal mismatch, and makes bad habit more apparent to you. Bad habit is like a closed-loop (self-repeating), but incorporate the good habit and you can rewrite it in the brain as an open-loop. You want the good behavior to be easy to execute.
Thank you for this content. About to make my 8 x 21 plan. As a recovering addict who is trying to reprogram their physiology I can say this information is life changing. I have tried checklists, and time blocks... But batching tasks based on limbic friction and alternating tasks in the time slot is brilliant. It takes so much confusion out of the equation. .. the more focus you need the earlier you do the task, the less focus you need, the later in the day you can put it off til. Consciously manipulating that for skill acquisition is priceless.
Every time I watch these podcasts from Dr Andrew Huberman I have to pinch myself that he is sharing all this well-researched knowledge, tools and research for free. NO charge. Thank you. I appreciate it all and do my best to share it widely.
It’s amazing how clearly you explain complex mechanisms. I appreciate especially that you take the time to repeat explanations in different words to clear things up. Thank you for all the knowledge you spread for free!
I’d like to thank you Dr. Huberman for these amazing podcasts. I am a follower of Jordan B Peterson so I was enthusiastic about watching you on his show. I since binged watched You with Dr Norton and most recently The Science of Making and Breaking Habits. You have become one of my six daily habits. 😂 I have lost both parents, 3 brothers with my oldest brother now struggling in hospital with a rare form of T cell lymphoma and my partner passed March 2022 from this new phenomenon “sudden death syndromeI” I must say your recent podcast on Habits has given me hope and structure to pull the pieces back together. The one thing I do is meditation. I wake around 4am and go directly into my practice for approximately 1 1/2 to 2 hours… it’s kept me sane. The reason for saying this is, you have asked your audience if there is anyone we would like to see on your program. Since I’m new and have not navigated your channel please excuse me if this person has been on your program. I would love to see you and Dr. Joe Dispenza together. I have attended 3 weeklong meditation retreats… they are transformative and life changing. (He is also among other things a Neuroscientist). His books are Evolve your Brain, Breaking the Habit of Being Yourself, You are the Placebo and Becoming Supernatural. Thanking you in advance, I’m excited to add an hour of my day watching your channel! Barb
My habit of watching these every week is surely well established 😁 Thanks again Dr Huberman for the wonderful learning material you generously offer to the world. Pure gold as always! Best wishes to all for this new year 🎉
Your content is extremely valuable to me, and I just wanted to say thanks. This year, I got rid of three bad habits that I've held onto for over 10 years, being video games, alcohol, and unplanned social media usage. Not only do I have a lot more time on my hands as a result, I also feel much more at peace.
Your podcast is changing my life Andrew, THANK YOU! I'm recovering from the second invasive surgical procedure I've had in the last year, and the recovery has been very challenging, much more so than the first time. Your helping me to get out of this rut and get back to active healthy living
I am not a morning person so I used your technique (visualise getting up early) and it has been much easier getting up at the same time each morning. So ya, this stuff is helpful!! Thanks Dr. Andrew H.
This was amazing! Thank you so much for the information. It's super helpful! :-) Key takeaways * Limbic Resistance * Dopamine is all about anticipation and energy to start a goal
Protocols in this episode: - Simply visualizing the steps from the activity you want to transform into a habit significantly reduces the limbic friction to actually engage it. Also, immediately before, observe why you want to start, and after, how you feel about it, to engage dopamine when the activity itself won’t motivate you enough. - Use linchpin habits (you enjoy doing) to facilitate new ones (like doing cardio every time you listen to the podcast). - Try to align your habits formation to your autonomic arousal vs circadian rhythm: higher limbic friction habits in the morning towards more relaxation ones in the evening, helping your brain task bracket your activities and make it easier to “automatically” start them. You will perceive the activity as an actual habit once it is not context dependent (time of the day, circumstances,...) anymore. - Engage in fewer habits (4-6) formation each cycle (20-30 days). Don’t punish or overcompensate the next day if you weren’t able to perform all your habit goals. Start a new habit only after acquiring or substituting one (you can always get back to it in the future). - To break a bad habit (checking phone, biting nails, unwanted thought), consciously observe it and immediately apply a positive one over (sipping water, mental gratitude practice, important information recall or a power word like "enough"), mismatching the bad habit neuron activations, enabling you to change. * Please, listen to the episode to understand how these might apply to you * * Please, correct me if I missed or got something wrong *
Exactly one year ago I started with this podcast and it has broken everything I did before in terms of „self help“. It’s just incredible. I watched every episode, some two or three times and can only imagine that the team is only getting started. Let’s go Andrew!!
@Siemore Pekker That would be awesome! Keto, meditation, intermittent fasting, sleep hygiene, cardio, supplements, wim hof, sauna. .and on and on! Hourly regimens no cheating! Come out the other end with the light of the cosmos shining thru your skull :D
@TRUEiMPROrecords Haha I will probably do a Video out of it! Something like "I lived on a Huberman Protocol for 21 Days". Make sure to subscribe if you want to stay updated :)
Thanks a ton for sharing Andrew. I am so grateful to you. It's been such a precious treasure📚 and Amazing knowledge you have. ❤Love you so much. I get stuck to your lectures once I am connected. Leave everything else and listen to you first. God bless you. 😊
What’s strange about human behavior is that we can know many things, but taking action in accordance with that knowledge is whole other type of science by itself .
Critical thinking I think the last part is called. I remember when I was 7. I was babbling on about what I read about space through kids book and then my brother asked me simple questions after the other. "Why is there night and day" " What is a year " So on and so forth Until he asked " Why are there seasons and how come northern hemisphere's season are opposite of hours" And made me sit there until I came up with a reasonable answer. Took me a minute and I was 3xhausted afterwards. Now in my twenties I realised very few people do that including myself. I literally became a pseudo intellectual
@Tim Magaling that’s exactly what you’re supposed to do. And then write a plan of action. And if you have a spouse, you have to speak with them to help you with those plans or else they may be the person stopping you from those goals and plans… if you are just dating though; you shouldn’t allow that person to stop you or slow you down or get in the way unless you’re going to purposely hurt someone or something of the sorts… ( just in case )…. 🙃😅🫤
@znO mE and from that logic, you could also apply it to life that everybody should be loving it because they've been living it since the day they came into this world, however a lot of people are not loving their lives, are depressed, and are playing the victim instead of taking accountability and doing something about their situations. What does that tell us? But back to the topic at hand, we are talking about habit-building here on a micro-scale. Who we are now as individuals are the result of all the habits (behaviors) that we acquired over the years from the day that we were born. So following your logic, if you can pretty much change your mental programming and habits/behaviors to love your 9-5, then congratulations! You've acquired a real superpower there and you'd be unstoppable and becoming who you want to be :-) Peace ✌️
@Deep Healing Vibes so from that logic everybody should be loving their 9 to 5 because they have been there for a while but that’s not the case at all.
I love this . I've since realized I need to give back with my life's journey . By t w. I'm a member . .. happy to be here just driven to contribute to this cause !!
"We feel good about our bad habits immediately, but very bad about them in the long run." "We feel bad about our good habits immediately, but very good about them in the long run."
Great content and a fantastic way to explain it. I am always looking for a way to breaking my bad habits and keep the good ones. I was focusing on too many new habits all at once, and it never lasted. I will apply the 21/6 system. Thank you very much for sharing this channel.
@Captain Kyrgyzstan Great to hear that! So excited for you and your family :-D I love my country, too - except traffic in Manila 😅. Had enough of that. Province life is way better in my opinion. All the best to you :)
@Deep Healing Vibes Indeed,what a small world hahahah. Yeah,I am planning to go there this autumn. This corona virus messed up our plan). I loved everything about Phillipines, just the traffic was crazy hahaha.
@Captain Kyrgyzstan Hey, Captain! What a small world! I worked in Manila for almost a decade until I moved back here to Iligan when the pandemic started. I used to do Airbnb hikes in the mountains of Rizal before tours were shut down. Love that place :) Hope you have plans to be reunited with your daughter and fiance soon. Must be challenging being away from each other.
Hey Friend. Love the show. It's one of themost constructive influences in my life. I'm commenting to suggest that we don't use the term lynchpin so casually. The word has a racist, violent history, and other words like Keystone habits or even Core Habits work just as well. Thanks for the work!
I’m a 17 yo anxious kid from India and I must say your channel is one of the most transformative channels on BRvid. Your content is filled with transcendental wisdom. After watching only few of your videos, I must say I'm more hopeful than ever. You made me realise how my circadian/emotional rhythms are completely messed up and what I need to do in order to make my life better. You are one of the giants of BRvid. Jordan Peterson, lex, Joe Rogan and you! Thanks 🙏
This podcast is an absolute 10/10. From the interesting theoretical information and useful practical tips to perfect delivery by Dr. Huberman, it is a pleasure and a privilege to watch.
This was the first episode of yours that I listened to and it truly changed my life- thank you! Regular listener now. Make the Huberman mugs, please! : )
Andrew, you are my Linchpin Habit :), due to you i'm consistent in my workouts, watching and listening to you gives me dopamine, serotonin, you're my knowledge treat, you're TOP1, thanks for the hard work you're doing, thanks for the way you're explaining, your podcasts are on my every day to do list but with a big pleasure! Have a healthy prosperous New Year! HUG!
When you started talking about the 21 days and 6 habits I couldn’t help but smile and tear up as I think to myself that you are saving my life and a lot others and helping us reach our potential and be better people.
Aristotle, every act you do must be ethical all the time, to be an ethical being,same applied to health.Acts make our life and character, so we can do our lives .
Seriously sounds like I need to write a computer code to code in my habits I want. Thanks SOOO Much for all your work to do these Podcasts! I so apprecaite it!
Hi Andrew! I'm from Brasil and there are a lot of friends of mine, me included, that love your work! Thank you for sharing this extremely useful content!
This channel is probably my favorite on BRvid. If youre reading this: watch this whole damn thing- it wasnt a coincidence this was lulling down your BRvid timeline! This was meant for you & me to see.
Happy New Year, Andrew and all your team! I am definitely implementing the habit of learning more and using the shared knowledge for improving myself in many ways, thanks again for your support and encouragement! This podcast is really making a difference and getting better and better, looking forward to following your progress through the year
This is my personal favourite podcast now. Science based, well informed and yet concise and completely accessible to ordinary lay people. Absolutely fantastic work.
@john clancy There’s a lot of information presented in these podcasts. He summarises entire research papers and theses into a couple of sentences. Presenting this amount of detailed scientific literature is difficult and I think he does an excellent job.
It was so funny for me to hear the example of brushing your teeth as something easy. I train for 10 years now, 6 times a week, I stick to my diet regime flawlessly and care about my sleep. Yet, brushing my teeth is something extra when I’m tired at night and I sometimes skip that haha! Just a funny anecdote 😉 I love these podcasts and knowledge!
Mr. Huberman makes me want to go back to university to study neuroscience. I’m completely fascinated by his teachings and they’ve already helped me so much in overcoming PTSD (breastcancer survivor). By sharing what he taught me and referring to his channels I’ve been able to help others as well. Powerful. Thank you mr. Huberman🙌🏻.
Thanks Dr Huberman, fantastic podcast. I was a bit curious about the 21 day protocol: I was thinking about what you should do if after the second 21 day period, you have (for the sake of concreteness) cemented in 5 of 6 habits. Should you then spend the next 21 days focusing only on that one leftover habit, or re-up with another 5?
When I learned about the possibility of going on a trip I was so happy, imagining what I would do and how it would go. After 1 week when I learned that it's not going to happen I wasn't even upset! it felt like all the excitement passed, like there was no more joy left in the system, like the stock was empty. It's nice to know that I wasn't crazy, thank you Mr Huberman!
Thank you for the podcast and happy anniversary! I have been listening to your podcast, some even 3-4 times and taking notes as on lectures! So many useful tools
Thank you. I’m listening to you. For years l’m trying to solve my sleeping problems. It took me several months to view the sun rise and set. Only last week it start working. It’s been now one hole week that I’m sleeping all night. Im in great gratitude, and amazing.
Hello Doctor Huberman! Happy new year! Your Mongolian student took an extensive note of this lesson. Thank you. My day is now has 3 phases and now i will be able to regulate any activities better throughout the day. Smart living with this lesson. No more combatting with myself.
