how to form new habits

To effectively form new habits, Andrew Huberman outlines several strategies rooted in biology and psychology. Here’s a concise guide based on his insights:

1. 21-Day Habit Formation Program

• Structure: Aim to establish 6 new habits per day for 21 days. However, it's expected that you'll complete 4 to 5 of these each day. The goal is to create a structure for building the habit of engaging in habits, rather than focusing solely on each individual habit itself. This method promotes flexibility and reduces the pressure of perfection 1.
• Chunking: Break the 21 days into 2-day increments. After every two days of focusing on certain habits, reset your approach, which helps reinforce those habits without overwhelming yourself 2.

2. Visualize the Process

• Engage in a visualization exercise to mentally rehearse the exact steps required to perform a new habit. This method uses procedural memory to reduce "limbic friction"—the emotional resistance you might feel when trying to start a habit. By envisioning the specific actions, you enhance the likelihood of consistent execution, as it makes the process feel more familiar and attainable 3.
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    Habit Formation System

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    2

    Habit Formation Insights

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    Habit Formation Insights

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    4

    Habit Formation Insights

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    5

    Habit Formation Strategy

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    6

    Mastering New Habits

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3. Reward Prediction Errors

• Recognize and appreciate both the challenges and rewards throughout the habit formation process. Anticipate how you'll feel during and after executing the habit. This approach involves establishing a reward system that acknowledges the effort required, which makes it easier to initiate the habit and fosters a positive reinforcement loop 4.

4. Evaluation and Autopilot Phase

• After 21 days, transition into a period where you assess the persistence of these habits. This phase focuses on determining which habits have become reflexive and integrated into your daily routine. Rather than adding new habits, concentrate on maintaining the ones established during the initial 21 days to ensure they are truly adopted 5.

5. Understanding Neural Circuits

• Familiarize yourself with how habits are formed in the brain, particularly through the action of the basal ganglia, which processes actions and helps in executing or suppressing them. Developing an awareness of these neural mechanisms can aid in the application of habit formation strategies across various contexts 6.

Summary of Actions:

• Set 6 habits for 21 days, aim for 4-5 daily.
• Visualize the steps involved in each habit.
• Apply reward prediction throughout the habit formation.
• Evaluate after 21 days and focus on maintaining habits.
• Understand the neural circuits involved in habit formation.

This structured approach based on timeline and psychological insights can significantly increase your chances of successfully adopting new habits while minimizing the likelihood of failure or frustration. For more in-depth discussion, you can listen to the full episode titled "The Science of Making & Breaking Habits" on the Huberman Lab The Science of Making & Breaking Habits | Huberman Lab Podcast #53.