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

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  • Tushar Modi
    Tushar Modi Ай бұрын +42

    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.

    • Secret
      Secret 6 күн бұрын

      Limbic *Friction*

  • Karen Wang
    Karen Wang Ай бұрын +29

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

  • Neon_nomad
    Neon_nomad 26 күн бұрын +4

    To beat limbic friction start small, you dont have to do an hour maybe just ten minutes or one minute. It is better to do a little bit of something than a whole lot of nothing.

  • JayJay ChaDoy
    JayJay ChaDoy Ай бұрын +20

    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

    • Junia Pokrifka
      Junia Pokrifka 9 күн бұрын +2

      @JayJay ChaDoy Awe . . . there are so many questions we have in life and not too many clear answers. Perhaps that's why we need peace that overcomes lack of answers and transcends understanding. Recently when I was in much pain and no answers to my many questions, I pressed hard into Jesus' presence, saying "I have no where else to go with my pain and questions and sense of failure and complaints." I just kept pressing into him. A couple of days later, I suddenly realized that I had been given that peace that overcomes them all and transcends understanding. Press into him. Press into Love. Listen to what Love has to say to you.

    • JayJay ChaDoy
      JayJay ChaDoy 14 күн бұрын +1

      @Jleah Wren hugs as sadness turns to beauty for ashes, and oil of joy for mourning/morning.

    • Jleah Wren
      Jleah Wren 14 күн бұрын +1

      @JayJay ChaDoy
      Hi again…. Yes, I can relate. My own art scares me on a daily basis- and I’m scared when we play live as a band, but I love it so much also.
      Baby steps when you’re scared- one at a time. Try that.

    • JayJay ChaDoy
      JayJay ChaDoy 15 күн бұрын

      @Junia Pokrifka
      I believe in Jesus. I'm just so confused. Although I gave him life, and I gave him to Jesus when he was 3 when I received the Lord, and proceeded to pray for him daily.
      Unfortunately, he was so much more depressed and full of anxiety during the lockdowns that none of us recognized as being more than anyone back in those days, otherwise we would have given him more support.
      So I pray again, but I'm not sure if I believe in those prayers.
      God help us all.

    • JayJay ChaDoy
      JayJay ChaDoy 15 күн бұрын

      @Jleah Wren
      I need help to get back to my art. It's a little scarry.

  • Demigod87
    Demigod87 Ай бұрын +6

    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

  • César
    César Ай бұрын +77

    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.

  • Brandon A. Ortiz
    Brandon A. Ortiz 25 күн бұрын +5

    I appreciate your clear and concise communication 📻

  • Vikaas R Sharma
    Vikaas R Sharma Ай бұрын +3

    Thanks Man , From Last Many Days my mind was wondering , how to temporarily stop these behaviors to happen , i found the answer that as we get trigger for performing these bad behaviours we should start our B C D E F behaviiours ..this can be done for sure ..
    I wil define my B C D E f and start doing this from tomorrow for stopping my Bad Habits

  • Sis Cuba Try
    Sis Cuba Try Ай бұрын +13

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

  • Richard Banks
    Richard Banks Ай бұрын +4

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

  • Mulligan Brothers Interviews
    Mulligan Brothers Interviews 3 ай бұрын

    These episodes are gold 🙌🏻

  • Red77
    Red77 Ай бұрын +1

    This can be simplified in one , two and three . 😉😉☺️

  • Dr. Samiera Sadoon Alhassani
    Dr. Samiera Sadoon Alhassani Ай бұрын +2

    Thanks,condition reflex( Pavlov),Visualization a surgical operation, sport procedure, fasting, studying hard,enjoy the process and not goal, follow biological clock , rhythm, sunlight,artificial light, get in habits make life bearable.The best gift give to your body is fasting , relaxation of body and mind, water with lemon. Good luck.

  • Boxer Puncher
    Boxer Puncher Ай бұрын +7

    The problem is, most of us are working 8 to 5 and only during the second phase we're at home.

    • Claire
      Claire 13 күн бұрын

      @Стефан Атанасов Hpw are things going? I appreciate your comment and was just wondering if you personally had any more tips! Also wondering if you were able to maintain and if so, any tips.
      Thank you, friend. ❤

    • Стефан Атанасов
      Стефан Атанасов Ай бұрын +4

      Same mate. The thing that is working for me so far is actually getting into sleep as soon as possible (like 10pm max) and then woke up around 5. this way I'm having the time between 5ish and 7 for building new habits. In 2-3 weeks time I'm ready to shift those anywhere in the day and initiate new one on that slot. It's a bit of a struggle when it comes to personal life but hey - I feel amazing :D

  • Dipendra Shah
    Dipendra Shah Ай бұрын +26

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

    • Dipendra Shah
      Dipendra Shah Ай бұрын

      @Andres Herrera indeed.

    • Andres Herrera
      Andres Herrera Ай бұрын +1

      And the keyword here is mankind, humankind rather, because I was wondering how his distribution of knowledge has, is, and will continue to impact millions of people, which is basically what's required to be, at the very least, nominated for a Nobel Price. He is a Neuroscientist, neuroscience!!!! And he has 2,000,000 subscribers!!!! Average folk, university students, professors, athletes, cab drivers you name it, he has followers from all walks of life. He is due for, at the very least, People Magazine's "......Of The Year" cover.

  • Fabian Cid
    Fabian Cid 2 ай бұрын +24

    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!

  • YUBIA
    YUBIA  Жыл бұрын +66

    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!

  • SOLMAZ MODEER
    SOLMAZ MODEER  Жыл бұрын +16

    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.

  • Dwight Saunders
    Dwight Saunders  Жыл бұрын +14

    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.

  • Maayan Aner
    Maayan Aner 16 күн бұрын +1

    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!

  • Bruno Osti
    Bruno Osti 7 ай бұрын +95

    Protocols in this episode:
    - Simply visualizing the steps from the activity you want to transform into a habit significantly reduces the limbic friction to actually engage it. Also, immediately before, observe why you want to start, and after, how you feel about it, to engage dopamine when the activity itself won’t motivate you enough.
    - Use linchpin habits (you enjoy doing) to facilitate new ones (like doing cardio every time you listen to the podcast).
    - Try to align your habits formation to your autonomic arousal vs circadian rhythm: higher limbic friction habits in the morning towards more relaxation ones in the evening, helping your brain task bracket your activities and make it easier to “automatically” start them. You will perceive the activity as an actual habit once it is not context dependent (time of the day, circumstances,...) anymore.
    - Engage in fewer habits (4-6) formation each cycle (20-30 days). Don’t punish or overcompensate the next day if you weren’t able to perform all your habit goals. Start a new habit only after acquiring or substituting one (you can always get back to it in the future).
    - To break a bad habit (checking phone, biting nails, unwanted thought), consciously observe it and immediately apply a positive one over (sipping water, mental gratitude practice, important information recall or a power word like "enough"), mismatching the bad habit neuron activations, enabling you to change.
    * Please, listen to the episode to understand how these might apply to you *
    * Please, correct me if I missed or got something wrong *

    • Sahin Emrah
      Sahin Emrah 24 күн бұрын +1

      Thank you i mean the info that he shares is great but it is kind of torture for someone eho has adhd like me. So this is highly appreciated

    • anonymous ss
      anonymous ss 2 ай бұрын +8

      Thank you man for taking time to write this, may God bless you 🙏

  • Luke J
    Luke J  Жыл бұрын +13

    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

  •  Katherines Channel
    Katherines Channel 11 ай бұрын +7

    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.

  • maes beasic
    maes beasic Ай бұрын +2

    You changed my life ❤🎉🎉

  • M. C. M.
    M. C. M. 14 күн бұрын +1

    @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!

  • JudoChop33
    JudoChop33 23 күн бұрын +1

    Andrew , I thank you for all the work you do to enrich our knowledge. This is Amazing information heading into the new year. ❤

  • S Ma
    S Ma  Жыл бұрын +12

    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 🎉

  • lavinia manciu
    lavinia manciu  Жыл бұрын +6

    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!

  • Tobitis
    Tobitis  Жыл бұрын +27

    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.

    • Rahul Reddy
      Rahul Reddy 26 күн бұрын

      @Mama Bear early dopamine

    • Mama Bear
      Mama Bear 26 күн бұрын

      @Rahul Reddy what is dangerous?

    • Rahul Reddy
      Rahul Reddy 26 күн бұрын

      ​@Mama Bear it's dangerous and destroys life.

    • Hưng Hoàng Mạnh
      Hưng Hoàng Mạnh Ай бұрын +1

      @Mama Bear LOLLLLL :)))))))))))

    • Mama Bear
      Mama Bear Ай бұрын +2

      That is a sign that you were experiencing early onset of dopamine.

  • Simon 1985
    Simon 1985 22 күн бұрын +3

    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 KZclip 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 👍

    • trwijbenga
      trwijbenga 22 күн бұрын +1

      That's great! I actually also reduced my intake drastically after that! Wish you the best on your sober journey!

  • Faye Kalantzis
    Faye Kalantzis 2 күн бұрын

    I'm deeply grateful for this podcast ,it's something I've struggled with and I definitely look forward to changing my habits and should I be successful I'll have the skills to use this digital device with some degree of proficiency 🤞you're a 💎

  • Faye Kalantzis
    Faye Kalantzis 2 күн бұрын

    I'm deeply grateful for this podcast ,it's something I've struggled with and I definitely look forward to changing my habits and should I be successful I'll have the skills to use this digital device with some degree of proficiency 🤞you're a 💎

  • Jesse Skellington
    Jesse Skellington 3 ай бұрын

    This was amazing! Thank you so much for the information. It's super helpful! :-)
    Key takeaways
    * Limbic Resistance
    * Dopamine is all about anticipation and energy to start a goal

  • Mark Wotton
    Mark Wotton  Жыл бұрын +1

    Thanks Dr Huberman, fantastic podcast. I was a bit curious about the 21 day protocol: I was thinking about what you should do if after the second 21 day period, you have (for the sake of concreteness) cemented in 5 of 6 habits. Should you then spend the next 21 days focusing only on that one leftover habit, or re-up with another 5?

  • Francis Bertolini
    Francis Bertolini Ай бұрын

    Dorsal means back. Superior means up.

  • Fearey
    Fearey 24 күн бұрын

    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.

  • Gabriel Surija
    Gabriel Surija  Жыл бұрын +1747

    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.

    • Roopesh Kumar
      Roopesh Kumar Ай бұрын

      Thank you

    • yogs19
      yogs19 Ай бұрын

      Thank you

    • Karen Wang
      Karen Wang Ай бұрын

      Thank you very much for sharing

    • dreadeddeadman
      dreadeddeadman 2 ай бұрын

      Excellent effort🔥🔥thanks a ton, mate

    • Caleb Hyatt
      Caleb Hyatt 2 ай бұрын

      Zzzz zz z. Zzzzzzz z !! And s s as CC

  • Paprika Veg
    Paprika Veg  Жыл бұрын +5

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

  • Nikki Huang
    Nikki Huang  Жыл бұрын +4

    Thank you so much, this is such a fantastic way to start the new year! I'm wondering how some of the ideas you applied might apply to emotion regulation and reducing rumination - which can also be considered habit formation/breaking in some way, right? Would be great if you could do an episode on that!

  • Jupiterrising 444
    Jupiterrising 444 6 ай бұрын

    Thank you so much. This is helping me greatly with nervous system disregulation management from concussion syndrome and CPTSD. It's like brain candy.

  • Kathryn Willette
    Kathryn Willette  Жыл бұрын +4

    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!

  • Mohamed Hassan
    Mohamed Hassan  Жыл бұрын +653

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

    • ThallonRose
      ThallonRose  Жыл бұрын +2

      It is! I agree, Im so obsessed with his videos and the podcast, I listen to them over and over and over and always learn something new!

    • Erica Graham
      Erica Graham  Жыл бұрын +3

      Took the words outta my mouth.

    • Jill McAleese
      Jill McAleese  Жыл бұрын +3

      True!

    • krzemian
      krzemian  Жыл бұрын +10

      Yeah I've heard Unesco asked around for Huberman already

    • Carlynne Rau
      Carlynne Rau  Жыл бұрын +28

      I love that! "Planetary treasure"! So accurate!

  • Happy Healthy Hadlee
    Happy Healthy Hadlee 5 ай бұрын

    Thanks for this Andrew! I had never heard of task bracketing, and I have a feeling my clients are really going to benefit from this new concept. I really appreciate your work!

  • John Talak
    John Talak  Жыл бұрын +8

    KZclip 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+ KZclip 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.

  • Nafosat Toshtemirova
    Nafosat Toshtemirova 8 ай бұрын +1

    Thank you for the podcast and happy anniversary! I have been listening to your podcast, some even 3-4 times and taking notes as on lectures! So many useful tools

  • Caraid
    Caraid  Жыл бұрын +2

    Thank you Dr Huberman from the bottom of my heart! This year you’ve given me hope knowing there are tips at my disposal to improve my life!

  • Lodus Beats
    Lodus Beats  Жыл бұрын +1

    So many gems in this podcast!! Thank you for sharing this information.

  • Rachel Hailu
    Rachel Hailu  Жыл бұрын

    Love this lecture in particular 🥰
    It's so helpful to know how to get rid off your bad habits smoothly 😌 👌

  • WeTheJourney
    WeTheJourney  Жыл бұрын +2

    Happy New Year, Andrew and all your team! I am definitely implementing the habit of learning more and using the shared knowledge for improving myself in many ways, thanks again for your support and encouragement! This podcast is really making a difference and getting better and better, looking forward to following your progress through the year

  • Miss Merry Berry
    Miss Merry Berry 10 ай бұрын +2

    Thank you, Andrew
    Now I know why my pm art classes fell to the wayside /
    too many random interruptions - during the sessions -
    > However, I was kind of bored w. the groups anyway.
    > I successfully broke several bad habits throughput the years. -
    I devised my own methods to achieve - no do - by simply reversing NOT doing the activity- bit by bit - just like how I started the habit, bit by bit. -
    > In the past two years of having to live under strict lock down protocols- I learned to STOP doing everything by route.
    > And now; I enjoy being free from doing anything by program. My day unfolds based on what I feel like doing. I make conscious choices in real time. It’s a game changer. My entire mind is rewiring itself to be autonomous/ instead of doing things by autopilot. It’s a game changer. 👍🏼

  • Siemore Pekker
    Siemore Pekker  Жыл бұрын +461

    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!!

    • Petras Balsys
      Petras Balsys  Жыл бұрын

      @Agenda In Mind I guess the irony here is that you're spreading fear, panic and misinformation yourself?

    • Siemore Pekker
      Siemore Pekker  Жыл бұрын +1

      @TRUEiMPROrecords Very good idea. I will keep you updated.

    • TRUEiMPROrecords
      TRUEiMPROrecords  Жыл бұрын

      @Siemore Pekker That would be awesome! Keto, meditation, intermittent fasting, sleep hygiene, cardio, supplements, wim hof, sauna. .and on and on! Hourly regimens no cheating! Come out the other end with the light of the cosmos shining thru your skull :D

    • Siemore Pekker
      Siemore Pekker  Жыл бұрын +1

      @TRUEiMPROrecords Haha I will probably do a Video out of it! Something like "I lived on a Huberman Protocol for 21 Days". Make sure to subscribe if you want to stay updated :)

    • Airla Sophia
      Airla Sophia  Жыл бұрын +3

      Exactly. I send this podcast to all my friends and then we discuss how we can implement the techniques and wisdom into our daily lives.

  • Will LIfter - Motivation Channel

    This is amazing. This is explained in detail and simply at the same time! Thank you for the great video 😀

  • Luke Vesz
    Luke Vesz  Жыл бұрын +1

    Andrew. You’re doing the lords work! Thank you for all your info in such a condensed and understandable way. Keep providing value, you’ll have one of the most successful podcasts

  • Brian Frederick
    Brian Frederick  Жыл бұрын

    Thank you for all you shared on this podcast! You have been a great blessing for me, my friends, and family! You're a true hero! ❤️💜

  • Goezzillas
    Goezzillas Ай бұрын +6

    After each episode I feel so powerful, thanks Mr huberman

  • Brandon
    Brandon  Жыл бұрын +346

    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 .

    • dumbass
      dumbass 3 ай бұрын

      Critical thinking I think the last part is called.
      I remember when I was 7. I was babbling on about what I read about space through kids book and then my brother asked me simple questions after the other.
      "Why is there night and day"
      " What is a year "
      So on and so forth
      Until he asked " Why are there seasons and how come northern hemisphere's season are opposite of hours"
      And made me sit there until I came up with a reasonable answer.
      Took me a minute and I was 3xhausted afterwards.
      Now in my twenties I realised very few people do that including myself.
      I literally became a pseudo intellectual

    • ReeRee Mac
      ReeRee Mac 4 ай бұрын

      @Tim Magaling that’s exactly what you’re supposed to do. And then write a plan of action. And if you have a spouse, you have to speak with them to help you with those plans or else they may be the person stopping you from those goals and plans… if you are just dating though; you shouldn’t allow that person to stop you or slow you down or get in the way unless you’re going to purposely hurt someone or something of the sorts… ( just in case )…. 🙃😅🫤

    • Patrick Mureithi
      Patrick Mureithi 5 ай бұрын

      Check out his podcast on dopamine 👍🏽

    • Deep Healing Vibes
      Deep Healing Vibes 7 ай бұрын

      @znO mE and from that logic, you could also apply it to life that everybody should be loving it because they've been living it since the day they came into this world, however a lot of people are not loving their lives, are depressed, and are playing the victim instead of taking accountability and doing something about their situations. What does that tell us? But back to the topic at hand, we are talking about habit-building here on a micro-scale. Who we are now as individuals are the result of all the habits (behaviors) that we acquired over the years from the day that we were born. So following your logic, if you can pretty much change your mental programming and habits/behaviors to love your 9-5, then congratulations! You've acquired a real superpower there and you'd be unstoppable and becoming who you want to be :-) Peace ✌️

    • znO mE
      znO mE 7 ай бұрын +1

      @Deep Healing Vibes so from that logic everybody should be loving their 9 to 5 because they have been there for a while but that’s not the case at all.

  • Reet
    Reet  Жыл бұрын +3

    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!

  • Katalina Jara Toro
    Katalina Jara Toro 3 ай бұрын

    Gracias Andrew, aprecio mucho tu enseñanza y me está siendo muy útil, abrazo desde Chile

  • cromoa76
    cromoa76 10 ай бұрын

    Amazing Andrew! Very thankful for your podcast- extremely informative, useful and engaging. It must be a delight been in the classroom with you as a professor.

  • 1234CDAB
    1234CDAB  Жыл бұрын +2

    What an amazing lecture today!!!

  • Simnan Peerzada
    Simnan Peerzada  Жыл бұрын +26

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

  • Loko van Norden
    Loko van Norden 10 ай бұрын +1

    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.

  • Lindsay Walela
    Lindsay Walela 11 ай бұрын +3

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

  • Shirley McAlpine_my healing journey

    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!

  • Kanthraj
    Kanthraj 10 ай бұрын

    Wow amazing episode Thank you so much dear professor ❤️😊🙏

  • kiara padayachee
    kiara padayachee 6 ай бұрын

    Absolutely fascinating and so helpful! Thank you for sharing such great neuropsychology in a practical manner!

  • Djimi Wrey Bigsby
    Djimi Wrey Bigsby  Жыл бұрын

    Bravo! You've helped me and help me help others too
    🙏So grateful, Doctor; for making your truly valuable content available to those with limited resources!

  • Leonardo Girotto
    Leonardo Girotto 10 ай бұрын

    Thank´s for your excellent and amazing work. It has really helped me a lot and opened my mind to how neuroscience can help us. I'm watching from Brazil and here you already have a legion of admirers. Thank you and keep up the good work.

  • Lee Walk
    Lee Walk 5 ай бұрын +3

    Great podcast , awesome communication, thank you for this amazing content 👏 ❤️

  • Hely Rambelo
    Hely Rambelo  Жыл бұрын +176

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

  • anishinc
    anishinc  Жыл бұрын

    Dr. Huberman, thank you once again for a great episode! Would you say limbic friction has some similarities to a concept in psychology called Ego Depletion?

  • Irina Rath
    Irina Rath  Жыл бұрын +3

    Andrew, thank you so much for all your work. I deeply appreciate your efforts in sharing your knowledge with others. Truly an inspiration and a great help for me and my loved ones! Happy New Year!

  • Margarita Krupina
    Margarita Krupina  Жыл бұрын +1

    Fantastic program! Thank you for all this information! Very engaging and clear presentation.

  • Tim Magaling
    Tim Magaling  Жыл бұрын

    Thanks I just got into my first year of college this year. Really appreciate Dr. Andrew for his work in sharing to us useful tools, especially these ones.

  • Floyd Thunder
    Floyd Thunder 11 ай бұрын +1

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

  • Kyra Rose Riley
    Kyra Rose Riley  Жыл бұрын

    I have to say your podcast made my year what it was and I am incredibly grateful for your work. Cheers to another year 🥂🍾

  • Carrie Thomas
    Carrie Thomas  Жыл бұрын +1

    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.

  • Tad Wu
    Tad Wu  Жыл бұрын +1

    Happy New Year Dr. Huberman! Thank you again for always providing actionable protocols that are backed up in the neuroscience and psychology literature.

  • Captain Kyrgyzstan
    Captain Kyrgyzstan  Жыл бұрын +168

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

    • TechyTrendy Solutions
      TechyTrendy Solutions Ай бұрын

      @Eric Hamm why so arrogant and ignorant?

    • The English Sisters
      The English Sisters 8 ай бұрын

      ❤️❤️

    • Deep Healing Vibes
      Deep Healing Vibes 9 ай бұрын +4

      @Captain Kyrgyzstan Great to hear that! So excited for you and your family :-D I love my country, too - except traffic in Manila 😅. Had enough of that. Province life is way better in my opinion. All the best to you :)

    • Captain Kyrgyzstan
      Captain Kyrgyzstan 9 ай бұрын +5

      @Deep Healing Vibes Indeed,what a small world hahahah. Yeah,I am planning to go there this autumn. This corona virus messed up our plan). I loved everything about Phillipines, just the traffic was crazy hahaha.

    • Deep Healing Vibes
      Deep Healing Vibes 9 ай бұрын +4

      @Captain Kyrgyzstan Hey, Captain! What a small world! I worked in Manila for almost a decade until I moved back here to Iligan when the pandemic started. I used to do Airbnb hikes in the mountains of Rizal before tours were shut down. Love that place :) Hope you have plans to be reunited with your daughter and fiance soon. Must be challenging being away from each other.

  • Imene Halimi
    Imene Halimi 4 ай бұрын +1

    Better then reading a book about habits, thank you doctor 😊

  • Krystyna Szybalska
    Krystyna Szybalska 11 ай бұрын

    Hi! Thanks for amazing lecture. I've got a question. Lets say I've watched your lecture with some friends and we decided to do 21 day habit formation regimen simultaneously to motivate each other (we are pretty competitive bunch by nature). How would that affect the neurochemistry of habit formation in this period?

  • Annika K
    Annika K 9 ай бұрын +2

    This was the first episode of yours that I listened to and it truly changed my life- thank you! Regular listener now. Make the Huberman mugs, please! : )

  • Loide Polli
    Loide Polli  Жыл бұрын +1

    This is a game changer. Thank you so much for sharing your knowledge so generously and systematically

  • Catherine McDouall
    Catherine McDouall  Жыл бұрын +1

    Thank you so much Dr Huberman for your incredible generosity and sharing! Your podcasts are really helping so much.

  • Bonz Blessit
    Bonz Blessit 10 ай бұрын

    30 minutes in and this podcast has already changed my life

  • Practical Health
    Practical Health  Жыл бұрын +6

    Great content, is there any way in the next videos to add visuals highlighting your key points? It will be easier to digest information. Thank you!

  • Aga Dursun
    Aga Dursun  Жыл бұрын

    Absolutely amazing podcast! Exactly what I was looking for. The complicated issues served in the way that even me the science dummy can understand. Thank you Andrew!

  • I Sensible Humanist
    I Sensible Humanist  Жыл бұрын +78

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

    • Quinefan
      Quinefan 9 ай бұрын +1

      @john clancy Summarise, perhaps, but not, I think, 'easily', and not without loss of detail.

    • john clancy
      john clancy  Жыл бұрын +2

      @I Sensible Humanist I'm not denying there is alot of valuable information but it isn't concise. You could summarize it in 15 minutes easily.

    • I Sensible Humanist
      I Sensible Humanist  Жыл бұрын +4

      @john clancy There’s a lot of information presented in these podcasts. He summarises entire research papers and theses into a couple of sentences. Presenting this amount of detailed scientific literature is difficult and I think he does an excellent job.

    • john clancy
      john clancy  Жыл бұрын

      concise?

  • מרים טל
    מרים טל  Жыл бұрын +1

    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.

  • Jayden Michaels
    Jayden Michaels  Жыл бұрын +2

    Thank you Andrew for being the best teacher I’ve ever had :) these episodes have genuinely changed my life and I’m beyond grateful. Thanks for being so kind and spreading your powerful knowledge to us!

  • Deliana Anderson
    Deliana Anderson  Жыл бұрын

    Mr. Huberman, thank you so much for the amazing scientific information. I recently discovered you here on KZclip and I am glad I did, cause my eyes opened up.

  • Falan Hall
    Falan Hall 11 ай бұрын

    This was an amazing podcast. Thank you for sharing your knowledge!

  • roagab
    roagab  Жыл бұрын

    Thank you professor! You make me think to go back to college and study neuroscience, amazing insights! Namaste!
    🙏

  • RyanFlores31
    RyanFlores31  Жыл бұрын +1

    Love the show, Dr. Huberman. Thank you for all the knowledge and value.
    I would love to hear an episode on the neuroscience of running and it’s impacts on one’s daily life.

  • Rena de Souza
    Rena de Souza  Жыл бұрын +1

    So great that we can access this sort of information for free. Thank you Andrew Huberman! You truly are a selfless human being.

  • Beesmakelifegoo
    Beesmakelifegoo 8 ай бұрын

    Thank you.
    You teach in such a wonderful way.
    I appreciate how you break things down
    making it very comprehensive.
    You are a very generous man.
    Bye

  • Xiangcheng Zhu
    Xiangcheng Zhu  Жыл бұрын +73

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

    • Elif
      Elif  Жыл бұрын +2

      Get well soon!

  • GallantryX
    GallantryX 11 ай бұрын +2

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

  • PumaPurr Productions Limited
    PumaPurr Productions Limited 9 ай бұрын +1

    Thank you, your podcasts are so interesting. Especially this topic. I’ve been training hard for the last 10-13 years especially and seemed to be getting so big! I wanted to get slim and slender. I’ve recently found out the cortisol produced by my relentless workouts of heavy lifting and running for 45 mins each 3-4 days weekly. (Seems reasonable right?) I have slimmed down nicely by easing up on the workouts and concentrating on an easier food intake. My age is the key. (Same age as you)

  • kon pan
    kon pan  Жыл бұрын

    Great job! This is one of my favorite channels on KZclip by far! Amazing job Dr Huberman!