The Science of Making & Breaking Habits

Andrew Huberman, a Professor of Neurobiology and Ophthalmology at Stanford School of Medicine, introduces the topic of habits. He discusses the biological and psychological aspects of habit formation and breaking, emphasizing the importance of understanding the neuroscience behind habits to effectively form or change them. The podcast aims to provide practical tools based on scientific literature to help listeners with their new year's resolutions and overall life goals.

Dr. Huberman explains the difference between goal-based habits, which are designed to achieve a specific outcome each time they are performed, and identity-based habits, which are part of a larger theme or identity, such as becoming a fit person. He also touches on the variability in how long it takes to form a habit, referencing a study by Lally that found it can take from 18 to 254 days for different individuals to form the same habit.

The concept of limbic friction is introduced as a measure of the effort required to engage in a particular behavior. Habit strength is discussed in terms of context dependence and the amount of limbic friction needed for a habit to occur regularly. The goal is to reach automaticity, where the habit requires less mental and physical effort to execute.

Dr. Huberman discusses the role of procedural memory in habit formation and the importance of visualizing the steps required to perform a habit. He explains Hebbian learning, where neurons that fire together strengthen their connections, and how this process is related to the formation of new neural circuits that support habits.

Task-bracketing is introduced as a tool rooted in neural circuits, particularly the basal ganglia, which are involved in action execution and suppression. The dorsolateral striatum, a part of the basal ganglia, is highlighted for its role in marking the beginning and end of habit execution, thus framing the habit without executing it directly.

The concept of dividing the day into three phases is presented as a strategy for habit formation. Phase one, from waking up to 8 hours later, is considered the best time for habits that require high activation energy due to naturally elevated neuromodulators. Techniques like sunlight exposure, exercise, and cold exposure are suggested to further support this phase.

Phase two, from 9 to 14 hours after waking, is characterized by a decrease in dopamine and norepinephrine and a rise in serotonin, making it ideal for habits that require less energy to override limbic friction. Phase three, from 16 to 24 hours after waking, focuses on winding down the day to support deep rest and sleep, which are crucial for the consolidation of neuroplasticity and the rewiring of the brain associated with new habits.

Dr. Huberman emphasizes the importance of phase three, which is about ensuring deep sleep to allow for the neural reconfiguration associated with habit formation. He discusses the role of low light, low temperature, and certain supplements in facilitating sleep. He also addresses what to do if one wakes up at night and the use of tools like the Reverie app for aiding sleep.

The discussion continues on how the rewiring of neural circuits during deep sleep, facilitated by mechanisms like NMDA receptors, consolidates new habits. It's explained that the hippocampus forms memories and procedural memory, which eventually migrates to the neocortex, achieving context independence and making habits feel more reflexive.

Dr. Huberman explores the concept of reward prediction error and its association with dopamine release, which is crucial for motivation and drive. He explains how anticipating and positively associating rewards with the process of habit formation can leverage this mechanism to reinforce new habits, making them more likely to occur.

A 21-day system for habit formation is presented, which involves setting out to perform six new habits per day for 21 days but only expecting to complete four to five. The system includes a built-in allowance for missed habits without punishment and emphasizes the importance of testing the embedded habits after the 21-day period to assess their reflexive nature.

The process of long term depression is introduced as a method to break unwanted habits. Techniques such as creating a temporal mismatch by engaging in a positive behavior immediately after performing a bad habit are discussed. This approach leverages the neural activity following the bad habit to introduce a new pattern of behavior, making it easier to disrupt the established habit loop.

Dr. Huberman summarizes the key points from the podcast, including the biological and psychological mechanisms of habit formation and breaking, the two programs for habit change, and the importance of applying these strategies to achieve adaptive and healthy habits. He also provides information on how to access further resources and support for the podcast.

The podcast concludes with a thank you note to the listeners for their interest in science and their engagement with the topic of habit formation and breaking. Dr. Huberman's appreciation for the scientific exploration journey is expressed through a closing remark set to mellow music.