How to build habits

To build habits effectively, Andrew Huberman suggests using a 21-day model, focusing on performing 4-5 new habits out of 6 selected habits each day. Breaking this period into 2-day bins can be beneficial, and after the initial 21 days, it is essential to assess which habits have become automatic and maintain them, rather than adding new ones immediately 1. This approach acknowledges the psychology and biology of habit formation, emphasizing the practice of the habit of forming habits 2.

Additionally, engaging procedural memory can help in forming new habits. By envisioning the sequence of steps required to perform a new habit, you activate neural circuits related to procedural memory, which reduces resistance (limbic friction) to performing that habit. This simple visualization exercise, done even once, can greatly increase the likelihood of habitually performing the action 3.

Here are additional tips on habit formation from Andrew Huberman:

• Reward Bracketing: Before and after attempting a new habit, think about the events surrounding it. Anticipate both the challenge at the onset and the reward feeling afterward, and subjectively reward yourself for the entire experience. This strategy uses reward prediction error to associate dopamine with the entire process, not just the execution of the habit itself 1.

• Leverage Neurochemistry: Utilize the natural state of your brain and body when they are more action and focus-oriented to tackle habits with high limbic friction (resistance). Placing the most challenging habits within 0-8 hours after waking can take advantage of this neurochemical setup 2.

• Shift Habit-Timing: Once a habit becomes less effortful (reflexive), it can be moved around the day to strengthen its context-independence. This adaptability indicates a well-formed habit that relies less on external cues 3.

  Habit Formation

  Andrew Huberman

  Andrew discusses the importance of positively anticipating the onset and offset of a habit and rewarding task-bracketing in addition to rewarding the execution of the habit itself. He emphasizes the need for honesty with oneself and the application of reward prediction error to the entire sequence of events involved in habit execution.

  

  Huberman Lab

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

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• Evening Habits: The second half of the day can work well for habits that require less energy to override limbic friction, suited for activities that are calmer and don't stress the system 4.

• Variable Timelines for Habit Formation: The actual time it takes for a habit to become automatic can vary between individuals, ranging from 18 to 254 days. This timeline is determined by the individual's consistency and the mental effort required to engage in the habit 5.

Remember that habit formation is not about rigidly sticking to a schedule but rather about the interplay of a variety of factors, including timing, neurochemistry, and individual variability. Engage with these tips mindfully as you work on your habit formation journey.