Huberman Lab

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works. Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.  Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

Curated by: Andrew Huberman (417 videos)

Currently Playing: The Science of Making & Breaking Habits | Huberman Lab Essentials

In this ⁠Huberman Lab Essentials⁠ episode, I explain how to create lasting habits and break unwanted ones. I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visualization, task bracketing, and methods for rewiring bad habits—to support lasting behavioral change. Show notes: https://go.hubermanlab.com/Y9DJfJV Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/Wcs2PFz5q6g Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Timestamps* 00:00:00 Habits 00:00:43 What are Habits?, Neuroplasticity 00:01:15 Goal-Based vs Identity-Based Habits 00:02:33 How Long Does It Take to Form a Habit?; Limbic Friction 00:05:31 Tool: Linchpin Habits 00:07:23 Habit Strength, Context Dependence & Limbic Friction 00:09:13 How We Form Habits, Tool: Review Procedural Steps 00:11:21 Tool: Task Bracketing 00:15:02 Should You Schedule Habits?; Phase-Based Habit Plan 00:17:00 Phase 1 (Morning) & Challenging Habits 00:18:23 Phase 2 (Afternoon), Relaxation; Mellow Habits 00:21:46 Phase 3 (Evening), Enhancing Sleep & Habit Consolidation 00:25:00 Habit Flexibility & Daily Timing 00:27:33 Tool: 21-Day Habit Program; Habit Missteps 00:32:47 Tool: How to Break Habits & Replacement Behaviors 00:35:30 Recap #HubermanLab #Science #Habits Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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