The Science of Making Breaking Habits

In this episode I review the science of habit formation and habit elimination and how the process of neuroplasticity brain rewiring underlies these processes I describe two new systems for habit formation The first system is grounded in the neuroscience of brain states and our ability to perform and to avoid certain tasks at different phases of the 24-hour day The second system focuses on 21-day habit formation and consolidation I also discuss task bracketing as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia a brain region for generating and stopping behaviors I also review the science of dopamine rewards and how to apply that knowledge to shaping habits The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school work fitness relationships creative endeavors and more indeed for any person or situation where behavioral changes are needed HubermanLab Habits Neuroscience Thank you to our sponsors Athletic Greens - a http 3A 2F 2Fwww athleticgreens com 2Fhuberman a InsideTracker - a http 3A 2F 2Fwww insidetracker com 2Fhuberman a Helix Sleep - a http 3A 2F 2Fwww helixsleep com 2Fhuberman a Our Patreon page a https 3A 2F 2Fwww patreon com 2Fandrewhuberman a Supplements from Thorne a http 3A 2F 2Fwww thorne com 2Fu 2Fhuberman a Social Instagram - a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter - a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook - a https 3A 2F 2Fwww facebook com 2Fhubermanlab a Website - a https 3A 2F 2Fhubermanlab com a Newsletter - a https 3A 2F 2Fhubermanlab com a neural-network Links Excellent review on science of habits - a https 3A 2F 2Fwww annualreviews org 2Fdoi 2Fabs 2F10 1146 2Fannurev-psych-122414-033417 a Meta-analysis on habits - a https 3A 2F 2Fjournals sagepub com 2Fdoi 2Ffull 2F10 1177 2F1539449219876877 a Timestamps 00 00 00 Introducing Habits New Programs 00 02 30 Athletic Greens InsideTracker Helix Sleep 00 06 52 Habits versus Reflexes Learning Neuroplasticity 00 08 51 Goal-Based Habits vs Identity-Based Habits 00 11 40 How Long It Really Takes to Form a Habit Limbic-Friction 00 16 07 Linchpin Habits 00 18 55 Mapping Your Habits Habit Strength Context-Dependence 00 22 55 Automaticity 00 24 03 Tool 1 Applying Procedural Memory Visualizations 00 27 48 Hebbian Learning NMDA receptors 00 31 00 Tool 2 Task Bracketing Dorsolateral Striatum 00 37 08 States of Mind Not Scheduling Time Predicts Habit Strength 00 38 16 Tool 3 Phase-Based Habit Plan Phase 1 00 46 29 Tool 3 Phase-Based Habit Plan Phase 2 00 55 24 Tool 3 Phase-Based Habit Plan Phase 3 01 01 34 Habit Flexibility 01 04 57 Should We Reward Ourselves How When When NOT to 01 10 30 Tool 4 Dopamine Spotlighting Task Bracketing 01 18 22 Tool 5 The 21-Day Habit Installation Testing System 01 28 26 Breaking Habits Long-Term Synaptic Depression 01 35 49 Notifications Don t Work 01 37 50 Tool 6 Break Bad Habits with Post-Bad-Habit Positive Cargo 01 44 26 Addictions as Habits a https 3A 2F 2Fhubermanlab com a dr-anna-lembke-understanding-and-treating-addiction 01 45 28 Conclusion Synthesis 01 48 27 Zero-Cost Support Sponsors Patreon Supplements Instagram Twitter Please note that The Huberman Lab Podcast is distinct from Dr Huberman's teaching and research roles at Stanford University School of Medicine The information provided in this show is not medical advice nor should it be taken or applied as a replacement for medical advice The Huberman Lab Podcast its employees guests and affiliates assume no liability for the application of the information discussed Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a

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