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Huberman Lab Podcast: The Science of Habits

Jul 21, 2024

Huberman Lab Podcast: The Science of Habits

Host: Andrew Huberman, Professor of Neurobiology and Ophthalmology at Stanford School of Medicine Topic: The biology of habit formation and breaking

Introduction

  • Importance of Habits: Organize behavior, reduce decision-making, can be simple (brushing teeth) or complex (exercise routines).
  • Problematic Habits: Some habits undermine health and psychological goals.
  • Focus: Understanding the neuroscience and psychology behind forming and breaking habits.

Popular Science vs. Neuroscience

  • Popular Resources: Books, articles, and workshops often discuss habits but miss some neurological insights.
  • Scientific Fields: Entire fields of neuroscience and psychology devoted to habits.

Relevance and Application

  • Connection with New Year's Resolutions and general life improvements.
  • Grounded in neuroscience and aligns with psychological literature.

Sponsors and Their Relevance

  1. Athletic Greens: Vitamins, minerals, probiotics for gut-brain axis.
  2. InsideTracker: Personalized nutrition from blood and DNA analysis.
  3. Helix Sleep: Personalized mattresses tailored to individual sleep needs.

The Biology of Habits: Key Concepts

  • Habits vs. Reflexes: Reflexes are hard-wired (e.g., blinking), while habits are learned, sometimes unconsciously.
  • Neuroplasticity: Basis for habit formation. Neuroplasticity involves changes in neuronal connections.
  • Learning and Memory: Procedural memory (sequence of actions) vs. episodic memory (events recall).

Factors Affecting Habit Formation

  • Identity-Based vs. Immediate Goal-Based Habits: Identity habits link to a broader self-concept (e.g., being an athlete) vs. specific outcomes (e.g., running daily).
  • 21-Day Habit Myth: Variability in habit formation; can take 18 to 254 days depending on the individual and behavior.
  • Limbic Friction: Effort required to overcome states of either anxiousness or laziness to perform a habit.

Tools and Strategies for Habit Formation

  1. Visualization: Mentally stepping through the procedure of a habit increases the likelihood of executing it.
    • Example: Making espresso, visualizing each step improves habit consistency.

  2. Phase-Based Habit Formation: Dividing the day into three phases to align activities with one's biological state.

3 Phase-Based Habit Formation

Phase 1 (0-8 hours after waking)

  • Elevated Chemicals: Norepinephrine, dopamine, cortisol.
  • Ideal for High Effort Habits: Exercise, focused work.
  • Supporting Activities: Sunlight exposure, caffeine, fasting.

Phase 2 (9-14 hours after waking)

  • Moderate Chemicals: Decreasing dopamine and norepinephrine, increasing serotonin.
  • Ideal for Low Effort Habits: Creative work, learning new skills.

Phase 3 (16-24 hours after waking)

  • Low Chemicals: Preparing for deep rest and recovery.
  • Supporting Activities: Low light, low temperature, relaxation techniques.
  • Avoid: Bright lights, caffeine.

Task-Bracketing

  • Neural Circuits Involved: Basal ganglia, dorsolateral striatum.
  • Markers: Identifies the beginning and end of a habit, making execution more likely.

Reward Prediction Error

  • Dopamine System: Rewards boost habit formation. Surprises increase dopamine more.
  • Practical Tool: Broaden reward anticipation around the habit, not just the habit itself.

Breaking Habits

  • Foundation Practices: Stress reduction, good sleep, quality nutrition.
  • Intervention: Bringing conscious awareness immediately after performing a bad habit, and inserting a positive behavior.

Additional Tools for Habit Formation

  1. 21-Day Program
    • Expectation: 6 habits per day, complete 4-5, no heavy penalties for missing days.
    • Process: Evaluate habits every 21 days, allow reflexive behaviors to form before adding more.

Practical Advice

  • Assess Habit Strength: Determine how context-dependent and effortful a habit is.
  • Simple Guidelines: Positive anticipation, procedural memory visualization, phase-based habit scheduling.

Conclusion

  • Implement Science-Based Techniques: Leverage neuroscience and psychology for effective habit formation.
  • Adjust for Personal Context: Tailor methods to match individual needs and goals.
  • Resources: Utilize tools like newsletters for structured programs and additional guidance.

For further study, refer to the Huberman Lab Podcast and additional resources listed on hubermanlab.com.

Full transcript