Go HuberMode

We have some strong opinions on simple habit formation, and we would not be able to form those opinions without learning from the best! This is a summary of a talk by Andrew Huberman, a neuroscientist and human behavior optimizer.

Four points on Huberman’s habit formation:

1. Limbic Friction and Task Bracketing 
   
   Understanding limbic friction is crucial. This term refers to the strain required to overcome anxious or tired states to engage in a new behavior. Identifying the hardest habits to form and placing them in the first phase of the day (0-8 hours after waking) can greatly facilitate their execution. During this time, your brain and body are primed for action and focus due to elevated levels of norepinephrine, dopamine, and cortisol. Additionally, utilizing task bracketing, which involves engaging specific neural circuits before and after a habit, can help solidify the habit in your routine.
   

2. Procedural Memory Visualizations
   
   Procedural memory helps in forming habits by visualizing the specific sequence of steps required to execute a habit. For example, if you want to develop the habit of exercising every morning, mentally walk through each step of your routine: putting on workout clothes, stretching, starting your exercise, and so forth. This type of visualization engages the neural circuits involved in the habit, making it more likely that you'll do it automatically over time.
   

3. The Phase-Based Habit Plan
   
   Breaking the day into three phases helps align your activities with your natural neurochemical states:
   

   1. Phase 1 (0-8 hours after waking): Focus on habits that require the most effort and limbic friction, such as intense workouts or focused work sessions.

   2. Phase 2 (9-14 hours after waking): Engage in activities that are moderately challenging but do not require as much effort, like studying or practicing a hobby.

   3. Phase 3 (16-24 hours after waking): Prioritize activities that promote relaxation and prepare you for sleep, such as reading or gentle stretching. This phase should involve low light and a cool environment to facilitate deep rest and consolidation of new habits.
      

4. Reward Prediction Error
   
   Dopamine plays a key role in habit formation by motivating us through reward prediction error. This concept suggests that unexpected rewards result in a higher dopamine release, making the associated behavior more likely to be repeated. You can harness this by:

   1. Spotlighting: Envision the positive outcomes before, during, and after performing a habit. For instance, if exercising is challenging, think about how accomplished you’ll feel afterward and the health benefits you’ll gain.

   2. Broadening Time Bins: Reward not just the habit itself, but also the sequence of events leading up to and following the habit. This creates a larger “time envelope” of positive reinforcement, making the habit easier to stick to over time.

If you thought the taste was good, here's the whole episode:

❤️ Peter