The Science of Habit Formation and Breakage

The Huberman Lab discusses the science of making and breaking habits, with a focus on how different phases of the day are conducive to different kinds of habits.

They emphasize the importance of phase two of the day - considered the "relaxation" or "mellow" part of the day - for consolidating new habits and getting deep sleep.

The article includes advice on getting into bed at a low light level, avoiding caffeine in the middle of the night, and using sleep aids like NSDR.

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Habits are learned through neuroplasticity, which involves the formation of new neural circuits.

According to the popular books and psychological literature on habits, immediate goal-based habits are more effective than identity-based habits.

Task-bracketing is a tool that helps you learn and remember new habits by providing a context for the habit's execution.

The author describes how to make and break habits, citing research that task-bracketing is more effective over time than being very specific about when to perform a habit.

This 1-paragraph summary is about the science of making and breaking habits. The speaker discusses how the body goes into a "action and focus oriented" state after waking up in the morning, and how this phase of the day is the best time to adopt habits that have a high degree of limbic friction.

Habits are formed in phases of the day, with the morning being the best time to form new habits.

Habits are easier to form when they are placed in the same phase of the day.

Stress and caffeine can prevent habits from forming in the morning.

The 21 day system for habit formation involves writing down 6 things you want to do every day for 21 days, with the expectation that you will only complete 4-5 of them each day.

After 21 days, the program transitions into autopilot and you are expected to maintain the habits you formed in the first 21 days.

The article reviewed the findings of studies on habit formation and habit reduction and found that notifications to either engage in habits or not engage in habits were not very effective over time.

In order to break a habit, the punishment needs to be bad enough to override the reflexivity of the behavior. This can be done by linking a good habit to the bad habit, and by recognizing when you are heading toward a bad habit.

The Huberman Lab demonstrates that by adding positive behaviors to bad habits, the likelihood of that bad habit being executed becomes less and less.

Dr. Anna Lembke, a neuroscientist, discusses how the brain reacts to addiction, and how habits can be harder to form or break due to the psychological and biological factors involved.

There are two programs designed to help people break bad habits: One involves dividing the day into three phases, and the other involves engaging in new habits six times per day for 21 days.

You can find more information about these programs and the supplements Dr. Huberman takes at Thorne, which has high-quality ingredients.

The Huberman Lab provides a podcast with short, easy-to-follow explanations of neuroscience and psychology related concepts.