11/22/2023 0 Comments Breaking habits appExplore supplementation (not melatonin) if needed.See our “ Toolkit for Sleep” (Neural Network Newsletter #3)and Episode 2, “ Master Your Sleep & Be More Alert When Awake,” for details on how to master Phase 3 but in short: This is when we reset our ability to overcome limbic friction by, you guessed it, resting and sleeping. Whereas Phase 1 is terrific for habit where precise execution is needed, Phase 2 is best for looser things-trying a new recipe, brainstorming, exploring a new approach to some aspect of work, a physical pursuit, relationships or learning.Īgain, as stated in Episode 53: “A lot of habit formation has to do with being in the right state of mind and being able to control your body and mind.” Phase 3 Or lower-focus requirement physical pursuits like Zone 2 cardio. The sort that involves creative exploration is perfect: writing fiction, rough drafts, writing music, play of any kind, experimentation. This is an excellent time for behaviors and thinking that can be completed with less focus. Leverage your naturally higher serotonin levels and lower adrenaline, and engage in habits that don’t require you to overcome much limbic friction. Of course, if you can do it at the same time each day, great, but setting a broader window of opportunity can help given busy lives. For example, you might elect to exercise or write or study “after waking but before noon,” meaning it can be done at 8 a.m., 10 a.m. in Phase 1) rather than a precise start and stop time lends flexibility to your schedule. Setting a window for completion (e.g., 45 min of focused reading, work, etc. These should be the habits that require energy and focus. Set 1-4 habits for completion in Phase 1. Note: We are also more prone to distraction and reflexive multitasking at this time. Your brain and body are more action and focus oriented in Phase 1 due to elevated dopamine, adrenaline and cortisol levels). This is made easy by dividing each 24-hour day-night cycle into three phases. You’ll want to leverage the natural rhythms of your brain and body to make it more likely that you will engage or maintain habits. Part A: Huberman Lab Habits ProgramĪdjusting habits requires overcoming what I call “limbic friction” (energy to overcome anxiety, procrastination and/or fatigue). I know this based on my own experience and from the feedback I’ve been receiving from listeners.ĭuring the episode, I describe two program frameworks for habits that are aligned with our biology and neurochemistry, which makes forming great habits and breaking bad habits much easier. I learned so much researching the science of habit for Episode 53, “The Science of Making & Breaking Habits.” Much of that was counterintuitive, but it works. This month, I want to provide you with actionable information in a condensed form about habits: how to form habits and how to break them. Welcome to the Huberman Lab Podcast Neural Network-a once-a-month newsletter with science and science-related tools for everyday life.
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