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

Daily Phases

Organizing habits according to daily neurochemical cycles can significantly enhance habit development. Andrew Huberman introduces a system that divides the day into three phases, each characterized by distinct neurochemical states. The first phase, 0-8 hours after waking, is marked by elevated norepinephrine, epinephrine, and dopamine levels, promoting alertness and focus. Activities like viewing sunlight, exercising, and fasting are recommended during this time to support these states 1.

The program I am about to describe, I formulated for you based on the neuroscience literature, and the psychology literature of learning, and this concepts of task-bracketing.

--- Andrew Huberman

The second phase, 9-14 hours after waking, sees a natural decline in these chemicals and a rise in serotonin, fostering relaxation and habit consolidation 2 3.

   

21-Day Cycle

The 21-day system is designed to efficiently install and test new habits. Andrew Huberman explains that this method involves performing six new habits daily for 21 days, but only expects completion of four to five, allowing for flexibility and reducing pressure 4. This approach emphasizes the habit of forming habits rather than the specific habits themselves.

You set out to perform 6. Now, another reason for not necessarily performing all 6 is that some activities probably shouldn't be performed each day.

--- Andrew Huberman

After 21 days, the focus shifts to assessing which habits have become automatic, providing a clear measure of habit retention and areas for improvement 5 6.

   

Habit Integration

Integrating these habit development programs can lead to lasting behavioral change. Andrew Huberman synthesizes the phase-based and 21-day systems, highlighting their complementary nature. The phase-based approach aligns daily activities with neurochemical states, while the 21-day system provides a structured timeline for habit testing and consolidation 7.

My hope is that today you've learned both the biological mechanisms and the practical tools by which you can start to establish habits that, for you, you deem adaptive, healthy, and that are going to support you in your goals.

--- Andrew Huberman

By measuring and managing habits, individuals can effectively evaluate their progress and make necessary adjustments, ensuring that new behaviors become ingrained over time 8.