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.

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

A few weeks ago, some random lady replied to a comment of mine on a totally separate channel regarding my alcohol abuse problem. She recommended watching Andrew Huberman. She has no idea how her one suggestion to a random person on UKposts has helped me understand and begin to try and overcome a 20+ year addiction and anxiety issue that was overwhelmingly negatively affecting my life. Thank you to her and of course to Andrew Huberman. 5 days no alcohol so far 👍

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

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!!

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.

Please never stop or delete what you do. You are literally one of the most important sources of information on the internet. Because of how good you explain life (literally) I was able to fix my sleep up to the point where i get 8 hours of uninterupted sleep, and reduced all the stress and anxiety which i thought was genetical or something. Im not even from an english speaking country so im grateful that I somehow reached your content

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 .

I’m studying psychology, I live in a third-world country. My teachers need to step up their game. I'm learning more by watching these videos.

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.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle

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.

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

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

Your thorough , scientific, meticulous and clear approach makes these lecturers incredibly effective. No instant gratifications, no shortcuts, no crowd-pleasing statements. . Your goal is primarily educational and it shows.. A heartfelt thank you Signor Huberman.. These are gifts !

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!

UKposts is really the Gutenberg effect. I am watching this from Harare in Zimbabwe. I have no desire to stay in a developed country if I can get all this knowledge a bargain price of less than $20 Usd (Broad band+ UKposts premium) per month. Thank you Huberman, Elon Musk, Walter Isaacson, Gary Vee and My favorites JBP and PBD. The internet has transformed my life in ways that my ancestors would have never dreamed off. I am really grateful to all scientists who work to improve information dissemination. Donald Trump was once asked for one word and he answered , "knowledge." This was in relation to advice for a graduating class. Truth from the greatest president in the history of free world politics.

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

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🙌🏻.

Not me forming a habit of watching Huberman videos in the morning 😂

im addicted to the huberman lab podcast

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.

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.

I have been following Dr. Huberman for quite some time. I absolutely adore him and his knowledge. His work, while scientific in every way- to me feels like ministry. His calling is embodied and his gift is fully given. A truly blessed man who has done the hard yards. I love you Andrew Huberman. Thank you.

Will tackle this one after work. In the meantime, some suggestions for future videos: - Differences between the male and female brains - if you find a way to present it in the least controversial way possible. Or switch off comments. 😀 - Anything related to language - (foreign) language acquisition, language processing, dyslexia, bilingualism, etc. - Anger/aggression and the brain Thank you for this lovely podcast.

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

i was in the middle of engaging in a bad habit when I caught myself and went back to watching this episode, only to learn that "tacking on" a good habit right after the execution of a bad habit is ideal for breaking said bad habit. amazing! I will do this more often in the future since turning on a youtube video causes very little "limbic friction" and watching more huberman podcast is most certainly a good habit!

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!

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!

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

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

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!

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

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

Hey Andrew! Between this & the adhd podcast I've been able to really change my life because of this information. I decided on 1 habit for the 21 days & that was making a to-do list & complete 5 or 6 tasks. My room is clean (because i took notice how inefficient pile were), I'm in a routine of stretching & it's just ramping up. Thank you for helping me change things I've always struggled with

Thank you for being a voice of understanding for people like me. In a medical world of such complexity Andrew Huberman is a saving grace 🙌🏼❤️

Im about 20 mins in and I already know I will be reviewing and studying over and over to fully capture - what a great science-based discussion and complement to what I have learned from James Clear (author of 'Atomic Habits')

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

A show of how deeply the will to educate can truly transform the world. How do you even begin to compliment such efforts? I guess by putting the wisdom received to practice. Thank you!

This podcast is an absolute 10/10. From the interesting theoretical information and useful practical tips to perfect delivery by Dr. Huberman, it is a pleasure and a privilege to watch.

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 🎉

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!!

Thank you for everything you've put out here. Waking up is less of a chore now. The Daily challenge becoming the goal has been an absolute revelation. Total attitude shift, can thank u enough for that Dr. Huberman

I have started at the 05.04.2023 my habit challenge. My new habits are: 1. Attention Training (>=12min by audio) 2. Space Time Meditation (>=5 minutes by audio) 3. NSDR (10 minutes by audio) 4. Sedona Method releasing method (>=15min by myself) 5. Approach 1-10 women per day 6. Learn Spanish (3x10min active + >8h passive) 7. Get out of bed immediately (3 minutes tolerance) after the bell All habits I want to do for at least 4-5x per week. Number 1. will be probably the easiest thing and number 7 the most difficult for me. We will see. I will update here regularly. All the best :)

This is so freakin helpful trying to pick up some new habits & sticking to them but also some old ones I stopped doing for no real reason. You're the man Andrew. Thank you. Happy new years!

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

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

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".

While listening I'm realizing my habit to listen to a new episode every Monday morning! for real, I don't even think about it I just turn on my computer while I prepare green tea and take out my bullet journal to write down the highlights...crazy! Thank you for the AMAZING job you've changed my life for the better. Greetings from Mexico!

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.

Andrew this is like My most favorite podcast out of your 100ds of episodes, we need an extended episodes to this episode.

You're such a great teacher. You have a keen insight and and are so inclusive. We who have challenges making change appreciate you!

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.

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

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

Dr. Huberman, thank you for the amazing human being you are and making this world a better place for humans.

Thanks you as ever to yourself and all involved in making these happen ! Peace

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

Internet has done NOTHING, but NOTHING to deserve this guy. Thank you sir, we love your brain.

30 minutes in and this podcast has already changed my life

Summary: Creating habits: 1-Procedural memory: think about the habit and the specific sequence. 4- Advanced: Also think about the reward you will get and how it will make you feel afterwards. 2-Task bracketing after waking up, from 0 to 8 hours, 8-16, and 16-24. 3- 21-day protocol: 6 habits, of which 4 or 5 are expected to be done, then 21 more days to evaluate if you did the 6, only with the 6 well done move forward with more habits. Breaking habits 5- When you have a bad habit, replace it immediately with a good one when you finish.

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!

Hey everyone! Dr Huberman thanks for these podcasts. I've been watching for months and have really transformed by applying some of them. One thing I have improvised myself concerns the cold exposure for increasing skill learning. As a recap what I understood was that if there is an adrenaline spike, everything that preceded that experience will be elevated in importance, due to it being likely helpful for survival. Then we leverage this by taking a cold bath after a learning bout. I have taken this to the extreme by practising drum rudiments with a metronome sitting on the edge of the bath, just faster than I can, and then plunging myself into the cold, getting out, finding I can keep up with the metronome due to the adrenaline, speeding the metronome up a bit, losing control, going back in the bath. Doing this whole cycle three times. I have noticed much faster progress over the weeks. Anyway I recently had the idea to form some new habits, and it occurred to me to try engaging in the new habit -which I have tried to form and failed before- and then taking the cold bath immediately afterwards. It has been ten days or so and the habit is still here. This is the longest I have managed with this particular habit. I wonder if you could share your thoughts on whether this is a sound combination of the principles you have been outlining? Thanks again!

I absolutely fried my neural circuits, between prescribed benzodiazepines and repeat concussions I really felt like a broken disc, caught repeating and reliving problem moments and feeling caught between the ruins. It has taken time and distance from the moment of impact, but I have hope again. I can listen, I can still understand, and I feel no shame in needing a break, to pause and rewind. Thank you Dr. Huberman, for giving this information, your time and your expertise. I am so lucky.

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.

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!

Dear Dr. Huberman, I'm feeling confident and motivated after watching this informative podcast. I appreciate how you dive into the neuroscience behind the essential aspects of our lives. Time to start making and breaking habits!

This video literally changed my life over the course of 6 days. That bracketing method is one hell of a powerful tool🔥 thank you so much for everything you do

My son and I were having a HUGE and DEEP conversation about habits today and then this appeared. No way! We are both huge fans (me because I am interested in neuroscience and my son because Huberman did a podcast that featured in the skateboarding community - he sure gets about haha). Big gratitude!

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!

Phenomenal podcast. I am a 19 year old pre-med student with plans to become a sports medicine physician. I enjoy listening to these podcasts every day to grow in my knowledge. Each episode is not only informative and scientific, but easy to understand and applicable in everyday life. Truly the best place to get in-depth, scientific knowledge on a myriad of topics. Thank you Dr. Huberman!

I think this is the best podcast out there. I found Andrew on Joes podcast, I was intrigued by his incredibly simple way of putting things but at the same time so thorough, and fascinatingly put forward. You just cant stop listening. This one in particular, I have not yet watched it to the end, but it resonates with me and gave me so many tools that I KNOW it will make a permanent change in my life. I wish you the best Andrew, and thank you for doing this.

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.

After each episode I feel so powerful, thanks Mr huberman

I am so very grateful for all the knowledge you so generously give. May the Universe bless you each and every day, Dr. Huberman.

Another wonderful episode. You are helping so many people with your work on this podcast, I tell everyone I know about it. Hope you are having a nice start to the new year, take care man!

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

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

When you said the point about setting a time to do the task is short term rather than long-term. This resonated with me as this is exactly what happened to me during a productive phase of my life.

Dr. Huberman, I am very grateful to you for sharing such in-depth and valuable information and making it free to access. I listen to your podcasts on my drive to work and it has become routine and I truly look forward to it. I have made changes in my life/lifestyle thanks to teachings. Cheers.

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

I could be reading too much into this, but Dr Huberman kept giving the example of writing in this podcast as a habit to be formed. I know he does a lot of scientific writing but this makes me hope that he might be writing a book of some sort. I would be first in line to buy it. Happy 1 year Andrew and team and thanks so much for the value you bring into this world!

I’d like to thank you Dr. Huberman for these amazing podcasts. I am a follower of Jordan B Peterson so I was enthusiastic about watching you on his show. I since binged watched You with Dr Norton and most recently The Science of Making and Breaking Habits. You have become one of my six daily habits. 😂 I have lost both parents, 3 brothers with my oldest brother now struggling in hospital with a rare form of T cell lymphoma and my partner passed March 2022 from this new phenomenon “sudden death syndromeI” I must say your recent podcast on Habits has given me hope and structure to pull the pieces back together. The one thing I do is meditation. I wake around 4am and go directly into my practice for approximately 1 1/2 to 2 hours… it’s kept me sane. The reason for saying this is, you have asked your audience if there is anyone we would like to see on your program. Since I’m new and have not navigated your channel please excuse me if this person has been on your program. I would love to see you and Dr. Joe Dispenza together. I have attended 3 weeklong meditation retreats… they are transformative and life changing. (He is also among other things a Neuroscientist). His books are Evolve your Brain, Breaking the Habit of Being Yourself, You are the Placebo and Becoming Supernatural. Thanking you in advance, I’m excited to add an hour of my day watching your channel! Barb

Excellent Dr. Huberman. Habits are probably the toughest things to follow and not break for us humans. I am very grateful to you for the knowledge you share and will be starting some new and necessary habits this week. Thanks a million.

I appreciate your clear and concise communication 📻

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.

Honestly, I haven't watch anything so decent, enjoyable and highly (theoritical and yet practical) informative podcast! Really great work and most of all helpful! You are a great "player" Mr Huberman! I hope the best! Thank you.

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.

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

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

Man i just gotta say i think its so awesome that you do these videos you have given me so much knowledge and so many tools that have improved my life significantly, along with friends and family. Thank you for doing what you do big dawg!!

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

Damn it’s already been a full year of your podcast! Thank your Dr. H for everything you’ve done!

Wonderful podcast! Thank you for consistently providing actionable information and helping me get 2022 off to a good start. Happy New Year HLP team! 🎉🎉🎉

Hubberman should win the nobel prize for his work for real

School is in session! Thank you for this. Im on day 210 out of 335 of meditating and i still don’t have a habit formed. Requires lots of effort.

I learned tremendous amount of knowledge from this episode. I wrote down about 12 pages of notes. Thank you very much!

I freaking LOVE learning how to be better and grow ❤ As a single mother I need all the help I may get both at my own pace/time and without extra financial burden. I share with others that aspire to learn, be better grow.❤️👌🏼🙏🏼🙌🏼🙌🏼🙌🏼🙌🏼 Thank you!!!

It's amazing that you are providing so much depth and insight into these subjects and the tools and protocols you cover are actionable and measurable too. Thank you

@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!