The Science of Making & Breaking Habits | Huberman Lab Podcast #53

Tushar Modi
Tushar Modi

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.

Vor Monat
Secret
Secret

Limbic *Friction*

Vor 19 Tage
Demigod87
Demigod87

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

Vor Monat
César
César

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.

Vor Monat
Harjeet Kumar
Harjeet Kumar

are you dn t rghtnow???

Vor Monat
Vikaas R Sharma
Vikaas R Sharma

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

Vor Monat
Gabriel Surija
Gabriel Surija

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.

Vor year
Meatman Joe
Meatman Joe

Thank you so much

Vor 7 Tage
Roopesh Kumar
Roopesh Kumar

Thank you

Vor Monat
yogs19
yogs19

Thank you

Vor 2 Monate
Karen Wang
Karen Wang

Thank you very much for sharing

Vor 2 Monate
dreadeddeadman
dreadeddeadman

Excellent effort🔥🔥thanks a ton, mate

Vor 2 Monate
Sis Cuba Try
Sis Cuba Try

Bro kept me accompanied through my 2 hrs drive. Thanks 😊

Vor 2 Monate
Richard Banks
Richard Banks

God gift for starting up a new life routine. If the lessons are taken on immeasurable how much benefit there would be.

Vor Monat
Mulligan Brothers Interviews
Mulligan Brothers Interviews

These episodes are gold 🙌🏻

Vor 3 Monate
Red77
Red77

This can be simplified in one , two and three . 😉😉☺️

Vor 2 Monate
Boxer Puncher
Boxer Puncher

The problem is, most of us are working 8 to 5 and only during the second phase we're at home.

Vor 2 Monate
Claire
Claire

@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. ❤

Vor 26 Tage
Стефан Атанасов
Стефан Атанасов

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

Vor Monat
Dr. Samiera Sadoon Alhassani
Dr. Samiera Sadoon Alhassani

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.

Vor 2 Monate
Dipendra Shah
Dipendra Shah

Your zero cost to science efforts will compound a lot of value for the mankind. Kudos , Sir Huberman.

Vor 2 Monate
Dipendra Shah
Dipendra Shah

@Andres Herrera indeed.

Vor 2 Monate
Andres Herrera
Andres Herrera

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.

Vor 2 Monate
YUBIA
YUBIA

Literally the best video you could've made for all of us who are trying to build new habits for this 2022, thank you doctor Huberman!

Vor year
Bruno Osti
Bruno Osti

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 *

Vor 7 Monate
Sahin Emrah
Sahin Emrah

Thank you i mean the info that he shares is great but it is kind of torture for someone eho has adhd like me. So this is highly appreciated

Vor Monat
anonymous ss
anonymous ss

Thank you man for taking time to write this, may God bless you 🙏

Vor 3 Monate
Fabian Cid
Fabian Cid

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!

Vor 3 Monate
Katherines Channel
 Katherines Channel

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.

Vor year
Luke J
Luke J

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

Vor year
Dwight Saunders
Dwight Saunders

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.

Vor year
SOLMAZ MODEER
SOLMAZ MODEER

Dr. Huberman: You are a treasure, and you will stay as my house member for the rest of my life. Thank you for making such huge efforts to educate us.

Vor year
maes beasic
maes beasic

You changed my life ❤🎉🎉

Vor Monat
JayJay ChaDoy
JayJay ChaDoy

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

Vor Monat
Junia Pokrifka
Junia Pokrifka

@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.

Vor 22 Tage
JayJay ChaDoy
JayJay ChaDoy

@Jleah Wren hugs as sadness turns to beauty for ashes, and oil of joy for mourning/morning.

Vor 27 Tage
Jleah Wren
Jleah Wren

@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.

Vor 27 Tage
JayJay ChaDoy
JayJay ChaDoy

@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.

Vor 27 Tage
JayJay ChaDoy
JayJay ChaDoy

@Jleah Wren I need help to get back to my art. It's a little scarry.

Vor 27 Tage
Safa Mazumder
Safa Mazumder

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.

Vor year
Dipankar Mridha
Dipankar Mridha

@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.

Vor 2 Monate
Sheetal
Sheetal

I am getting confused with chunking a day into 2 days. It will be great if you can explain.

Vor year
Maayan Aner
Maayan Aner

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!

Vor 28 Tage
Karen Wang
Karen Wang

Thank you so much Andrew. Your podcast changed my life!

Vor 2 Monate
M. C. M.
M. C. M.

@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!

Vor 27 Tage
Mohamed Hassan
Mohamed Hassan

Most knowledge dense podcast ever. This guy is a planetary treasure

Vor year
ThallonRose
ThallonRose

It is! I agree, Im so obsessed with his videos and the podcast, I listen to them over and over and over and always learn something new!

Vor year
Erica Graham
Erica Graham

Took the words outta my mouth.

Vor year
Jill McAleese
Jill McAleese

True!

Vor year
krzemian
krzemian

Yeah I've heard Unesco asked around for Huberman already

Vor year
Carlynne Rau
Carlynne Rau

I love that! "Planetary treasure"! So accurate!

Vor year
S Ma
S Ma

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 🎉

Vor year
lavinia manciu
lavinia manciu

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!

Vor year
JC Nyvall
JC Nyvall

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.

Vor year
Marco Sander
Marco Sander

"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."

Vor 4 Monate
Siemore Pekker
Siemore Pekker

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!!

Vor year
Petras Balsys
Petras Balsys

@Agenda In Mind I guess the irony here is that you're spreading fear, panic and misinformation yourself?

Vor year
Siemore Pekker
Siemore Pekker

@TRUEiMPROrecords Very good idea. I will keep you updated.

Vor year
TRUEiMPROrecords
TRUEiMPROrecords

@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

Vor year
Siemore Pekker
Siemore Pekker

@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 :)

Vor year
Airla Sophia
Airla Sophia

Exactly. I send this podcast to all my friends and then we discuss how we can implement the techniques and wisdom into our daily lives.

Vor year
Tobitis
Tobitis

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.

Vor year
Rahul Reddy
Rahul Reddy

@Mama Bear early dopamine

Vor Monat
Mama Bear
Mama Bear

@Rahul Reddy what is dangerous?

Vor Monat
Rahul Reddy
Rahul Reddy

​@Mama Bear it's dangerous and destroys life.

Vor Monat
Hưng Hoàng Mạnh
Hưng Hoàng Mạnh

@Mama Bear LOLLLLL :)))))))))))

Vor Monat
Mama Bear
Mama Bear

That is a sign that you were experiencing early onset of dopamine.

Vor 2 Monate
JudoChop33
JudoChop33

Andrew , I thank you for all the work you do to enrich our knowledge. This is Amazing information heading into the new year. ❤

Vor Monat
Kathryn Willette
Kathryn Willette

This is so much better than a therapy session! Thank you, Andrew, for all the time and effort you put into researching this topic! Thank you!

Vor year
Nikki Huang
Nikki Huang

Thank you so much, this is such a fantastic way to start the new year! I'm wondering how some of the ideas you applied might apply to emotion regulation and reducing rumination - which can also be considered habit formation/breaking in some way, right? Would be great if you could do an episode on that!

Vor year
Brandon
Brandon

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 .

Vor year
dumbass
dumbass

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

Vor 4 Monate
ReeRee Mac
ReeRee Mac

@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 )…. 🙃😅🫤

Vor 5 Monate
Patrick Mureithi
Patrick Mureithi

Check out his podcast on dopamine 👍🏽

Vor 5 Monate
Deep Healing Vibes
Deep Healing Vibes

@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 ✌️

Vor 7 Monate
znO mE
znO mE

@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.

Vor 7 Monate
Anonymously94
Anonymously94

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.

Vor Monat
Raf Naegels
Raf Naegels

Sometimes your podcast are so perfectly timed, it feels like a gift from god.

Vor year
Goezzillas
Goezzillas

After each episode I feel so powerful, thanks Mr huberman

Vor Monat
Paprika Veg
Paprika Veg

Very happy with this podcast! Can’t say thank you enough to you and your team for the amazing content 💪🏼

Vor year
Hely Rambelo
Hely Rambelo

Happy new Year Dr. Huberman & team and every one ! 🍾 With this topic 2022 will be epic 🤩

Vor year
Lindsay Walela
Lindsay Walela

This channel is probably my favorite on YouTube. If youre reading this: watch this whole damn thing- it wasnt a coincidence this was lulling down your YouTube timeline! This was meant for you & me to see.

Vor 11 Monate
GallantryX
GallantryX

Yeah, today, after watching only 2 podcasts by Andrew, I knew that he is the “Greatest” podcaster ever!

Vor 11 Monate
Lee Walk
Lee Walk

Great podcast , awesome communication, thank you for this amazing content 👏 ❤️

Vor 5 Monate
Caraid
Caraid

Thank you Dr Huberman from the bottom of my heart! This year you’ve given me hope knowing there are tips at my disposal to improve my life!

Vor year
Simnan Peerzada
Simnan Peerzada

I’m a 17 yo anxious kid from India and I must say your channel is one of the most transformative channels on YouTube. 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 YouTube. Jordan Peterson, lex, Joe Rogan and you! Thanks 🙏

Vor year
WeTheJourney
WeTheJourney

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

Vor year
Fitness Matters by Razvan Naste
Fitness Matters by Razvan Naste

Amazing episode! I took more notes than I did in 3 months of university courses. Thank you!

Vor year
anand K
anand K

Congratulation for Frist anniversary of podcast. These 53 week has changed our life. Thank you and your team for hard working.

Vor year
Reet
Reet

Hey Dr. Huberman, thank you for this podcast. It's changed my life in very meaningful ways this last year! On the note of making healthy habits, it'd be amazing for you to bring on Dr. Casey Means to talk about metabolic health and how to optimize those processes!

Vor year
Jayden Michaels
Jayden Michaels

Thank you Andrew for being the best teacher I’ve ever had :) these episodes have genuinely changed my life and I’m beyond grateful. Thanks for being so kind and spreading your powerful knowledge to us!

Vor year
Anka Mongolia
Anka Mongolia

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.

Vor year
Katalina Jara Toro
Katalina Jara Toro

Gracias Andrew, aprecio mucho tu enseñanza y me está siendo muy útil, abrazo desde Chile

Vor 4 Monate
Santhosh Santhoju
Santhosh Santhoju

"One of the best video I have watched in my life ❣️" Thanks Andrew sir

Vor 4 Monate
I Sensible Humanist
I Sensible Humanist

This is my personal favourite podcast now. Science based, well informed and yet concise and completely accessible to ordinary lay people. Absolutely fantastic work.

Vor year
Quinefan
Quinefan

@john clancy Summarise, perhaps, but not, I think, 'easily', and not without loss of detail.

Vor 10 Monate
john clancy
john clancy

@I Sensible Humanist I'm not denying there is alot of valuable information but it isn't concise. You could summarize it in 15 minutes easily.

Vor year
I Sensible Humanist
I Sensible Humanist

@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.

Vor year
john clancy
john clancy

concise?

Vor year
Shirley McAlpine_my healing journey
Shirley McAlpine_my healing journey

I am so completely inspired by your podcast! I have followed so many of your recommendations. Like a miracle, I am healing more rapidly from losing 18% of my brain. I don't know how to thank you enough. Excellent work!

Vor 8 Monate
Brian Frederick
Brian Frederick

Thank you for all you shared on this podcast! You have been a great blessing for me, my friends, and family! You're a true hero! ❤️💜

Vor year
Jesse Skellington
Jesse Skellington

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

Vor 4 Monate
Irina Rath
Irina Rath

Andrew, thank you so much for all your work. I deeply appreciate your efforts in sharing your knowledge with others. Truly an inspiration and a great help for me and my loved ones! Happy New Year!

Vor year
Trent Bellwood
Trent Bellwood

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!

Vor year
Nafosat Toshtemirova
Nafosat Toshtemirova

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

Vor 9 Monate
Practical Health
Practical Health

Great content, is there any way in the next videos to add visuals highlighting your key points? It will be easier to digest information. Thank you!

Vor year
Aga Dursun
Aga Dursun

Absolutely amazing podcast! Exactly what I was looking for. The complicated issues served in the way that even me the science dummy can understand. Thank you Andrew!

Vor year
Captain Kyrgyzstan
Captain Kyrgyzstan

Thank you Dr. Huberman for letting your information to be free and accessible. It helps me a lot,living in a village in Kyrgyzstan.

Vor year
TechyTrendy Solutions
TechyTrendy Solutions

@Eric Hamm why so arrogant and ignorant?

Vor 2 Monate
The English Sisters
The English Sisters

❤️❤️

Vor 8 Monate
Deep Healing Vibes
Deep Healing Vibes

@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 :)

Vor 9 Monate
Captain Kyrgyzstan
Captain Kyrgyzstan

@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.

Vor 9 Monate
Deep Healing Vibes
Deep Healing Vibes

@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.

Vor 9 Monate
cromoa76
cromoa76

Amazing Andrew! Very thankful for your podcast- extremely informative, useful and engaging. It must be a delight been in the classroom with you as a professor.

Vor 11 Monate
ellygan
ellygan

i love the fact that Dr. H calls journal studies "beautiful" :') There's just something so fascinating about observing someone who genuinely loves what they do

Vor year
Luke Vesz
Luke Vesz

Andrew. You’re doing the lords work! Thank you for all your info in such a condensed and understandable way. Keep providing value, you’ll have one of the most successful podcasts

Vor year
Miss Merry Berry
Miss Merry Berry

Thank you, Andrew Now I know why my pm art classes fell to the wayside / too many random interruptions - during the sessions - > However, I was kind of bored w. the groups anyway. > I successfully broke several bad habits throughput the years. - I devised my own methods to achieve - no do - by simply reversing NOT doing the activity- bit by bit - just like how I started the habit, bit by bit. - > In the past two years of having to live under strict lock down protocols- I learned to STOP doing everything by route. > And now; I enjoy being free from doing anything by program. My day unfolds based on what I feel like doing. I make conscious choices in real time. It’s a game changer. My entire mind is rewiring itself to be autonomous/ instead of doing things by autopilot. It’s a game changer. 👍🏼

Vor 11 Monate
Rachel Hailu
Rachel Hailu

Love this lecture in particular 🥰 It's so helpful to know how to get rid off your bad habits smoothly 😌 👌

Vor year
Tad Wu
Tad Wu

Happy New Year Dr. Huberman! Thank you again for always providing actionable protocols that are backed up in the neuroscience and psychology literature.

Vor year
Tim Magaling
Tim Magaling

Thanks I just got into my first year of college this year. Really appreciate Dr. Andrew for his work in sharing to us useful tools, especially these ones.

Vor year
Lodus Beats
Lodus Beats

So many gems in this podcast!! Thank you for sharing this information.

Vor year
Xiangcheng Zhu
Xiangcheng Zhu

I’m just in a recovery of a illness which requires a lot of repetitive habit and work, thank you Dr. Huberman!

Vor year
Elif
Elif

Get well soon!

Vor year
L A
L A

Thank you for the podcast! I'm starting with the new habit formation, and quitting a bad one! Also, I now time my dopamine release on Monday mornings when I open a new Huberman Lab podcast :) Please make a podcast about serotonin, endocannabinoid system, and BDNF (brain derived nootropic factor )

Vor year
Krystyna Szybalska
Krystyna Szybalska

Hi! Thanks for amazing lecture. I've got a question. Lets say I've watched your lecture with some friends and we decided to do 21 day habit formation regimen simultaneously to motivate each other (we are pretty competitive bunch by nature). How would that affect the neurochemistry of habit formation in this period?

Vor 11 Monate
מרים טל
מרים טל

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.

Vor year
Will LIfter - Motivation Channel
Will LIfter - Motivation Channel

This is amazing. This is explained in detail and simply at the same time! Thank you for the great video 😀

Vor 5 Monate
Sense of Mind
Sense of Mind

Limbic friction is an incredibly useful idea, especially when combined with the phase-based habit plan you described. Lately I’ve been trying to get back into weightlifting, but have found it difficult to reestablish the habit, probably because I’ve been doing it after work, around 4-5pm. That’s phase 2 (almost 3) for me, so it’s no wonder that I’m experiencing so much limbic friction! I’m going to try moving it up further in the day and see what happens. As always, thank you for this inspiring and extremely useful content, Dr. Huberman!!

Vor year
Black Boots
Black Boots

Yes, "limbic friction" means I finally have a word that contains the concepts of both **energy of activation** and **lazy**. It's very hard to think about something you have no name for.

Vor 9 Monate
Sense of Mind
Sense of Mind

@Marianne yeah! That’s what i was saying.

Vor year
Dhaval Gupta
Dhaval Gupta

@Marianne yeah he said he'll try to move it up the day to phase 1

Vor year
Daniel Lamberth
Daniel Lamberth

@Agenda In Mind Lol, if you can’t catch cancer you can’t catch a flu or anything else. Great logic there😂

Vor year
Sense of Mind
Sense of Mind

@Martin Luther ZING 😂😂😂

Vor year
Jupiterrising 444
Jupiterrising 444

Thank you so much. This is helping me greatly with nervous system disregulation management from concussion syndrome and CPTSD. It's like brain candy.

Vor 7 Monate
Die NachtSchwester
Die NachtSchwester

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🙌🏻.

Vor 3 Monate
edith zeeb
edith zeeb

I’m so glad you give examples to explain things.

Vor 10 Monate
Falan Hall
Falan Hall

This was an amazing podcast. Thank you for sharing your knowledge!

Vor 11 Monate
Fernando Lavado
Fernando Lavado

All the data points to the fact that Mondays are an amazing day now. Thanks Andrew.

Vor year
Boris Leoro
Boris Leoro

Lol

Vor year
Djimi Wrey Bigsby
Djimi Wrey Bigsby

Bravo! You've helped me and help me help others too 🙏So grateful, Doctor; for making your truly valuable content available to those with limited resources!

Vor year
TechnoFeeling
TechnoFeeling

It's so amazing. Every time I watch a podcast of you I have moments where I discover completely new things that motivate me because I understand more and I have moments where I think "wow I already did this myself and found out on my own".

Vor year
Bonz Blessit
Bonz Blessit

30 minutes in and this podcast has already changed my life

Vor 11 Monate
Annika K
Annika K

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! : )

Vor 10 Monate
abdulkadir peker
abdulkadir peker

Thanks Dr Huberman. I love listening your podcast. You do amazing jobs in the realm of YouTube.

Vor 14 Tage
Atzi Mier
Atzi Mier

Happy new year and thank you for this very fascinating and timely podcast !🙏😊🙏

Vor year
Loide Polli
Loide Polli

This is a game changer. Thank you so much for sharing your knowledge so generously and systematically

Vor year
Pedro Paulo Morandini
Pedro Paulo Morandini

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!

Vor 3 Monate
Beesmakelifegoo
Beesmakelifegoo

Thank you. You teach in such a wonderful way. I appreciate how you break things down making it very comprehensive. You are a very generous man. Bye

Vor 8 Monate
jdw
jdw

These last few weeks have been solid gold, Prof. Thanks for putting this out there.

Vor year
Teilnehmer
Teilnehmer

This is episode is really great! Thank you for the wonderful work this past year!

Vor year
SkatebardCA(anada)
SkatebardCA(anada)

Thank you, Doc. I always learn so much from what you share.

Vor 9 Tage
kiara padayachee
kiara padayachee

Absolutely fascinating and so helpful! Thank you for sharing such great neuropsychology in a practical manner!

Vor 6 Monate
Rena de Souza
Rena de Souza

So great that we can access this sort of information for free. Thank you Andrew Huberman! You truly are a selfless human being.

Vor year
Carissa Hill
Carissa Hill

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!

Vor year
Dina Lukmanova
Dina Lukmanova

Happy New Year, Huberman Lab team! And thank you for your priceless work!

Vor year
Charlie Bucket
Charlie Bucket

Hi Dr Huberman, my question is unrelated to this specific episode, would love to hear your thoughts on post-menopausal athletes and the science behind fueling for endurance activities. I have heard that post menopause athletes use much less glucose and mainly fats for fuel. Can you shed light on if there needs to be attention placed on alternative fuel source for post menopausal athletes during endurance arts?

Vor year

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