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.
Read the episode show notes at hubermanlab.com.
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Timestamps
(00:00) Habits
(00:43) What are Habits?, Neuroplasticity
(01:15) Goal-Based vs Identity-Based Habits
(02:33) How Long Does It Take to Form a Habit?; Limbic Friction
(05:31) Sponsor: Eight Sleep
(06:59) Tool: Linchpin Habits
(08:51) Habit Strength, Context Dependence & Limbic Friction
(10:41) How We Form Habits, Tool: Review Procedural Steps
(12:49) Tool: Task Bracketing
(16:30) Sponsor: LMNT
(18:02) Should You Schedule Habits?; Phase-Based Habit Plan
(20:00) Phase 1 (Morning) & Challenging Habits
(21:23) Phase 2 (Afternoon), Relaxation; Mellow Habits
(24:46) Phase 3 (Evening), Enhancing Sleep & Habit Consolidation
(28:00) Habit Flexibility & Daily Timing
(30:33) Sponsor: AGZ by AG1
(32:02) Tool: 21-Day Habit Program; Habit Missteps
(37:16) Tool: How to Break Habits & Replacement Behaviors
(39:59) Recap
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