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.
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 RUclips 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 👍
That is amazing!! I am so proud of you:) Little things like that make me ponder the nuance and complexity of life, i feel like the universe moves through everyone in strange ways.
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.
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
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!!
So the least corrupt countries who held their citizens hostage for the shortest amount of time had the lowest Boogey Virus rates. Of course.... because people don’t get sick from germs, they get sick from being scared and upset about something that happened in their lives. Enter the worldwide FEAR CAMPAIGN. The Germ Theory was never actually proven to be 100% accurate, yet the trillion dollar medical industry is entirely based on that theory. What's the CAUSE of death in people with this "virus"? Does their brain explode? Does their heart stop beating? The CAUSE of death is still pneumonia. Pneumonia is not something you can "catch". It's a biological result of being "scared to death" of something which is exactly what the media has done to people dumb enough to watch them. You've heard the term "Worried sick". That's because your BRAIN causes you to become sick due to the stress it is perceiving! Why do you think young kids aren't getting the Boogey Virus? Because they aren't sitting in front of the news being scared to death because they're too young to understand a Fear Campaign. These pathetic "experts" just make shit it up to explain their narrative as they go. First they tell you kids bring home every illness from school because they're not "exposed" to enough things, then they say somehow they're immune to a Boogey Virus? Does anyone have common sense?! You don't show the symptoms of "disease" until you stop being panicked and afraid. These symptoms usually show up 1-2 weeks after you've relaxed and resolved the upsetting event. There's no such thing that some diseases you can "catch", but not all. It's not that complex! If you can't "catch" cancer, diabetes, MS, arthritis, etc., from other people, then you can't "catch" colds, flu and Boogey Viruses. So governments around the world are CAUSING fear frights in everyone based on an unproven THEORY by one man, Louis Pastaur, who redacted his claim of the germ theory on his death bed, yet no one listened. So of course, when everyone is allowed to escape the hostage situation the governments have put their people into, and they start relaxing about the Boogey Virus, that's not in any way transmissible, they will begin their healing phase (get sick), and believe they then have it, and more panic will ensue as well as martial law. The longer people allow this government to hold them hostage in their homes, the more severe the "sickness" will be. Can anyone put 2 and 2 together to figure out what I'm saying?? Western Medicine is pure fraud, and people's lives are destroyed because of it. There's no critical thinking anymore. People think they're educated because they've memorized the lies they've been told for 100 years.
@Andrew▫️Huberman This is the best podcast out to there. Please consider discussing macular degeneration and as aphantasia. Greatly appreciate your willingness to share your extensive knowledge.
I’m a 17 yo anxious kid from India and I must say your channel is one of the most transformative channels on RUclips. 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 RUclips. Jordan Peterson, lex, Joe Rogan and you! Thanks 🙏
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 wrote these down on a journal notebook I have. I think writing the things I learned especially the specific tools helps in pushing you to act on it 😅. We gotta push ourselvess a lot of times haha
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.
@@lindamon5101 huberman takes the thousands of hours of research from the library and packs it into an easy to understand 2 hour video so we dont have to. For free
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 !
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.
@@gettingtherenow think of you r doing it for 2days not for 21 days. That will make u stress free form a fear of failure. What u can do in day 1 you can do it for 2nd days... That's the moto of segregation in 2 days period.
This isn't free, he makes money quite a bit actually off these. People just don't things for free like this guy. Yes there is other people who do but not this guy how monetized podcasts. You think Joe Rogan does podcasts and switched to spotify for anything other than money? No hate just being real.
@@EricHamm I am from a tiny rural village in the Philippines and wouldn't have access to information like these if not for the internet. Universities here are traditional and they are not at the level in the Western World. Monetizing this podcast pay the people/staff who put the podcast together. Just imagine the tons of research that need to be done, the number of experts that need to be contacted, and etc. Him making money off of this is just a natural compensation for the value he provides to people like me. People like me from a remote area are so grateful of these videos and don't mind the monetization at all. Let's appreciate more and complain less. Peace 🙏
@@DeepHealingVibes how are you? Happy to see filipino) by the way my fiancee is from Phillipines, and I have a daughter from her. I have been to there,in Manila,and Rizal.
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.
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!
This is my personal favourite podcast now. Science based, well informed and yet concise and completely accessible to ordinary lay people. Absolutely fantastic work.
@@johnclancy7465 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.
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.
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🙌🏻.
Your future patients, acquaintances, and loved ones will doubtless benefit greatly from you taking the initiative to add to your formal education. The best & most brilliant and empathic mentors, health care professionals, alternative medicine practitioners, my therapist/life coach, and the rare physiotherapists and General Practitioners who have positively impacted my life HAVE EACH been autodidects IN ADDITION to their formal education. The brilliant in every field (in my opinion) are PASSIONATE about helping others...and as such SEEK OUT KNOWLEDGE and LEARN throughout their lives & professional careers. KUDOS for embarking on such a journey.
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.
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
This - the fixing the sleep has allowed for a lot of other changes/implementations that had been a struggle for some time. Mind boggling at how important you realize sleep is to everything else once you start actually getting quality sleep.
@@MrOrangeonion Implementing activity consistently, meditation, light exposure in the am, screen reduction in the pm, and caffeine reduction are just a few. My sleep is so much better on days that I exercise pretty hard.
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!
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
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
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
@@juniapokrifka5307 Thank you. It's coming up to 2 yrs on Feb 21, 2023. I'm getting lots of help, although I'm not fond of the anticipation this time. We were only able to have his memorial May 2022 due to covid lockdowns, over a year later. May we both continue to learn personal comfort and learn to receive comfort from other safe others. God bless.
@@juniapokrifka5307 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.
We are much more and way more beautiful than what we do! We are amazing beings capable of change. The basis of sense worth is not to fall on the trap believing we are what we do.
@@heleneuriguquintana9763 He isn`t saying that what we are what we do in a moral sense. He is saying that the choice and the act of maintaining excellence is based on what we do. Having a high degree of proficeincy/excellence and being a good person are not the same thing, and no one is implying that.
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!
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.
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!!
So the least corrupt countries who held their citizens hostage for the shortest amount of time had the lowest Boogey Virus rates. Of course.... because people don’t get sick from germs, they get sick from being scared and upset about something that happened in their lives. Enter the worldwide FEAR CAMPAIGN. The Germ Theory was never actually proven to be 100% accurate, yet the trillion dollar medical industry is entirely based on that theory. What's the CAUSE of death in people with this "virus"? Does their brain explode? Does their heart stop beating? The CAUSE of death is still pneumonia. Pneumonia is not something you can "catch". It's a biological result of being "scared to death" of something which is exactly what the media has done to people dumb enough to watch them. You've heard the term "Worried sick". That's because your BRAIN causes you to become sick due to the stress it is perceiving! Why do you think young kids aren't getting the Boogey Virus? Because they aren't sitting in front of the news being scared to death because they're too young to understand a Fear Campaign. These pathetic "experts" just make shit it up to explain their narrative as they go. First they tell you kids bring home every illness from school because they're not "exposed" to enough things, then they say somehow they're immune to a Boogey Virus? Does anyone have common sense?! You don't show the symptoms of "disease" until you stop being panicked and afraid. These symptoms usually show up 1-2 weeks after you've relaxed and resolved the upsetting event. There's no such thing that some diseases you can "catch", but not all. It's not that complex! If you can't "catch" cancer, diabetes, MS, arthritis, etc., from other people, then you can't "catch" colds, flu and Boogey Viruses. So governments around the world are CAUSING fear frights in everyone based on an unproven THEORY by one man, Louis Pastaur, who redacted his claim of the germ theory on his death bed, yet no one listened. So of course, when everyone is allowed to escape the hostage situation the governments have put their people into, and they start relaxing about the Boogey Virus, that's not in any way transmissible, they will begin their healing phase (get sick), and believe they then have it, and more panic will ensue as well as martial law. The longer people allow this government to hold them hostage in their homes, the more severe the "sickness" will be. Can anyone put 2 and 2 together to figure out what I'm saying?? Western Medicine is pure fraud, and people's lives are destroyed because of it. There's no critical thinking anymore. People think they're educated because they've memorized the lies they've been told for 100 years.
Weightlifting in the late afternoon can also interfere with sleep for a lot of people. I find it hard to calm down from the high after a good weightlifting session, though I've never been as high as this idiot who thinks germs don't exist!
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.
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.
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!
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!
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.
My dopamine levels definitely increase when I listen to this podcast and I can proudly say this has become an amazing habit that I have added to my daily regimen. Thank you for sharing all this nourishing information!
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.
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
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')
Make sure to look up James's 30 Day free course that was coincidentally launched just today. From what I've seen so far it's a nice addition to the book
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!
This is still my favorite podcast after 5 years. Someone told me a good way to quit smoking was to practice putting the cigarette to your lips and then practice putting it away. All the while telling yourself you don't even need a cigarette. That makes a lot of sense now after hearing this. And I did quit successfully. A lot of times people tell themselves they can't quit, they can't change but coming with an attitude that it's really no big deal and I have the tools to change, Make changing habits more manageable. It's a matter of staying positive and not condemning yourself knowing you are bigger and more than your habits. Thank you for your hard work Dr Huberman. "Closed loop", "Open loop" priceless information and a a nearly perfect delivery so that a layman, like myself could understand it. I hope you realize the amount of people you impact. I learn so much from your podcasts. Thank you sincerely. You are a superman!
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 🎉
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 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.
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
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 :)
Update: Today is the 18.04.2023 - Day 14. I am still doing the habits 1-6. The positive side of Nr7 is that I stay maybe only 15-60 minutes in bed after the bell. In the past it was 60-120 minutes, cause I was sleeping again. I will see how it will develop in the next weeks.
@@_silviu276_8 Update: Today is the 3rd of March. Its day 29. 1. Attention Training 12min: 28/28 2. Space time bridging 5min: 27/28 3. NSDR 10min: 25/28 4. Sedona Releasing >=15min: 28/28 ( most of the days I have released 30min) 5. Approach at least 1 woman per day: 21/28 6.1 Passive Spanish 8h: 28/28 6.2 Active Spanish 2x10min: 28/28 6.2 Active Spanish 3x10min: 26/28 7. Get up immediatly after ring bell: 6/28 Thanks for your comments. This is motivating.
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!
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!
So the least corrupt countries who held their citizens hostage for the shortest amount of time had the lowest Boogey Virus rates. Of course.... because people don’t get sick from germs, they get sick from being scared and upset about something that happened in their lives. Enter the worldwide FEAR CAMPAIGN. The Germ Theory was never actually proven to be 100% accurate, yet the trillion dollar medical industry is entirely based on that theory. What's the CAUSE of death in people with this "virus"? Does their brain explode? Does their heart stop beating? The CAUSE of death is still pneumonia. Pneumonia is not something you can "catch". It's a biological result of being "scared to death" of something which is exactly what the media has done to people dumb enough to watch them. You've heard the term "Worried sick". That's because your BRAIN causes you to become sick due to the stress it is perceiving! Why do you think young kids aren't getting the Boogey Virus? Because they aren't sitting in front of the news being scared to death because they're too young to understand a Fear Campaign. These pathetic "experts" just make shit it up to explain their narrative as they go. First they tell you kids bring home every illness from school because they're not "exposed" to enough things, then they say somehow they're immune to a Boogey Virus? Does anyone have common sense?! You don't show the symptoms of "disease" until you stop being panicked and afraid. These symptoms usually show up 1-2 weeks after you've relaxed and resolved the upsetting event. There's no such thing that some diseases you can "catch", but not all. It's not that complex! If you can't "catch" cancer, diabetes, MS, arthritis, etc., from other people, then you can't "catch" colds, flu and Boogey Viruses. So governments around the world are CAUSING fear frights in everyone based on an unproven THEORY by one man, Louis Pastaur, who redacted his claim of the germ theory on his death bed, yet no one listened. So of course, when everyone is allowed to escape the hostage situation the governments have put their people into, and they start relaxing about the Boogey Virus, that's not in any way transmissible, they will begin their healing phase (get sick), and believe they then have it, and more panic will ensue as well as martial law. The longer people allow this government to hold them hostage in their homes, the more severe the "sickness" will be. Can anyone put 2 and 2 together to figure out what I'm saying?? Western Medicine is pure fraud, and people's lives are destroyed because of it. There's no critical thinking anymore. People think they're educated because they've memorized the lies they've been told for 100 years.
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'm sitting here wondering if i should watch now in the after noon or leave for tomorrow morning coffee. I feel like i'm going to do the latter but at the same time i want to watch it now
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!!!
Same here, close to a year of meditating but haven't yet formed that automaticity yet. But I'm enjoying it a lot more and look forward to it usually , so ig that's great progress. How are you progressing with it?
This channel is probably my favorite on RUclips. If youre reading this: watch this whole damn thing- it wasnt a coincidence this was lulling down your RUclips timeline! This was meant for you & me to see.
Personal notes: -To implement new habits and see which ones stick. For 21 days choose 6 selected habits that you want to do everyday. However, try to only do 4-5, you don’t need all 6. If you miss some, do not try to compensate the next day or feel bad, just start over. Add or remove more habits at the end of 21 days. Mix this with the separating day into 3 parts (waking-afternoon-declining) - For breaking a bad habit, use the depression method. This is immediately completing a goof habit right after participating in a bad one. Realize the mistake and proceed to the positive habit - Cacao butter and coconut oil mixed make a hell of a sunscreen/tanner
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.
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 felt in love with this idea of 6 new habits everyday. So I started it and instantly noticed that I find quite easy to do 4 or even 5 of them, because I know I have permission to leave 1-2 behind. This no pressure attitude really motivates and leaves person with the feeling of accomplishment. Btw. I tried in a past to focus on one of these habits individually and I was often failing, feeling bad and quitting eventually. I am curious what results this experiment is going to bring but I already have a feeling that it is just genius! Thank you Andrew, I appreciate your work so much ❤️
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.
As with most of Dr. Huberman's podcast, I had several "ahha" moments where I realized why I do the things I do (or don't do). I've been complaining about my inability to focus on work for some time now and I've been trying to find the right environment to work in. My office at the office has no windows and my office at home is in the basement. I hated them both and didn't want to be there. It made working, focus and motivation very difficult. Lighting, the phases of the day and the cathedral effect are top three things I have changed and the results are impressive. Thank you so much! I love your content and listen all the time @hubermanlab
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
@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!
Hey bud I recommend reading “ the craving mind” it’s a incredible book written specifically on mindfull awarness to change habits, it’s essentially a book on how to quit smoking, although I have never smoked cigarettes in my life, I could still use the book for other habits
@lucasa8710 Sorry I never saw this, I use ReVanced for RUclips and don't get notifications. An example, hmm say you're really craving something, food, drugs, a cigarette ... whatever it may be. Now just sit down for like 5 min, and feel the cravings and note the thoughts that triggered them. Are you anxious, tired? Just having a shitty day? Would something else help? Sometimes I write down what's going on in my head and body. If it's difficult to sit still, go for a walk and make the same observations. It's deceptively simple but you just start to be more aware of why you do things, what the triggers are, and getting a little space helps redirect your choices. If you end up engaging in the behavior, don't judge yourself. Do the same thing - note how you're feeling, make a note of the before and after effects. I guess they call this mindfulness these days, but it's used in a lot of therapeutic settings too
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!
wow, I feel like this podcast did not only change my Life, it change my perception of the 24 hrs time format. One thing I want to recommend about the 21-day challenge is to pick those habits that will have the most leverage for other habits to automatically follow (eg. going to bed early)
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.
The way Hidden Time Wealth dives into the concept of productivity is mind-blowing. Hidden Time Wealth tips are pure gold, and I wish more people knew about them.
Thanks Prof Andrew! After listening to this podcast I’m on my day 2 of trying to sleep and wake up early. Something I haven’t done in more than decade. Thank you for making distinction between goal based vs identity based habit forming. Now it makes sense as I see some changes in my lifestyle and daily routine. Thank you again for your podcast and looking forward to make stamp my new ROUTINE HABIT into my life as if it’s on a auto pilot mode 🙏🏻
I love this! Really breaks things down. I have changed a lot of my habits in recent years. One of my biggest changes (which I wish I started decades ago) is brushing my teeth before sleep. Took me a few months and constantly playing my new logic around the reason, which was: I'm going to let tiny pieces of food sit and rot away on my teeth while I sleep for a good 8 hours or so, with no activity (eating or drinking) in my mouth. And now, I rarely ever go to bed without brushing my teeth. I think it was one of your other videos that had me realize the importance of sleep routine and how it can signal your body that "ok, it's time." So, I no longer wait till I'm tired enough to go to sleep to get ready for bed. In fact, when I'm ready to sleep I'm too tired to do my nightly routine! So right after my last meal, even if I plan to stay up another hour or so, I do the routine.
Hello Dr. Huberman, a big thank you to you from Taiwan. I will be starting my 21days journey starting from tomorrow. Today is the day for anticipating the breakdown of executions sequence. I have benefited a lots from your podcast.
Dr. Huberman's ability to relay dense and actionable information in an understandable and approachable way is deeply refreshing. There's no clickbaity titles or fear factor fluff (i.e. "If you don't do this thing, you'll never sleep well again!"). Huge ups for this! Also, if you're looking for a system informed by both neurobiology and psychology, I'd highly recommend Dr. Judy Ho's book, Stop Self-Sabotage. It's a 6-week process with exercises and tools for figuring out which cognitive distortions are tripping us up and exact methods to replace them with better ones. From what I can tell, very much in line with many of the science and tools mentioned here but systematized and in book form for easy reference.
Running Before: Stretch, warmup for 5mins Fill water bottle Set playlist/podcast Get shoes and socks and put em on Start tracking on watch/phone Run down the stairs Get out the gate Get into posture (straight back, chin up) Start running Run the route 4times Slow down as we approach the gate at the end of round 4 Stop and drink water Stretch and cool down against that tree in front of the gate Walk upstairs/take the lift Take of shoes and socks Open door Go inside, return shoes and throw socks in laundry Immediately shower Long term: Long, vital health span Weight and fat loss Cardiovascular health Able to eat that chocolate chip cookie Take
"Able to eat that chocolate chip cookie" it's bad for you either way. The fact that you reward yourself with food is a massive problem and a sign you may start spiraling and gaining weight. If it's not good for you before a run, why would it be good for you after? Spare your future self the pain. I recommend you watch Dr Huberman's recent video on sugar also.
These podcasts have helped me improve my chess rating so much. I havent even paid attention to what he was saying, just played it as background noise and it helped me focus so much.
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. 👍🏼
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.
Discovering Hidden Time Wealth has been one of the best things I've done for my productivity. It feels like I’ve finally cracked the code to overcoming procrastination.
Wonderful podcast! Thank you for consistently providing actionable information and helping me get 2022 off to a good start. Happy New Year HLP team! 🎉🎉🎉
It was so funny for me to hear the example of brushing your teeth as something easy. I train for 10 years now, 6 times a week, I stick to my diet regime flawlessly and care about my sleep. Yet, brushing my teeth is something extra when I’m tired at night and I sometimes skip that haha! Just a funny anecdote 😉 I love these podcasts and knowledge!
I'm watching you from Iran dear Andrew and i love what you teach. long story short you changed my life and made it more beautiful by showing the world of neuroscience to me. all i can do is say thank you and wish you a very good life. love you 😉
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.
Thank you.
Thanks a lot for this ♥️
do you have notes of other Huberman podcast episodes? would be really nice to compare notes with someone
@@mindaugasdh I rarely do and usually they are handwritten, I somehow thought of typing the notes for this one!
Thank you so much for your time and effort to post your notes!😍
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 RUclips 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 👍
That's great! I actually also reduced my intake drastically after that! Wish you the best on your sober journey!
Smoking for me. I was a big smoker until today. I Always knew theres science to it but never got to the problem.
Hope youre still sober
पी पीपी😅😅o
That is amazing!! I am so proud of you:) Little things like that make me ponder the nuance and complexity of life, i feel like the universe moves through everyone in strange ways.
Most knowledge dense podcast ever.
This guy is a planetary treasure
I love that! "Planetary treasure"! So accurate!
Yeah I've heard Unesco asked around for Huberman already
True!
Took the words outta my mouth.
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!
Your zero cost to science efforts will compound a lot of value for the mankind. Kudos , Sir Huberman.
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.
@@andresherrera4158 indeed.
@@Quenthall gay
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
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!!
So the least corrupt countries who held their citizens hostage for the shortest amount of time had the lowest Boogey Virus rates. Of course.... because people don’t get sick from germs, they get sick from being scared and upset about something that happened in their lives. Enter the worldwide FEAR CAMPAIGN. The Germ Theory was never actually proven to be 100% accurate, yet the trillion dollar medical industry is entirely based on that theory. What's the CAUSE of death in people with this "virus"? Does their brain explode? Does their heart stop beating? The CAUSE of death is still pneumonia.
Pneumonia is not something you can "catch". It's a biological result of being "scared to death" of something which is exactly what the media has done to people dumb enough to watch them. You've heard the term "Worried sick". That's because your BRAIN causes you to become sick due to the stress it is perceiving! Why do you think young kids aren't getting the Boogey Virus? Because they aren't sitting in front of the news being scared to death because they're too young to understand a Fear Campaign. These pathetic "experts" just make shit it up to explain their narrative as they go. First they tell you kids bring home every illness from school because they're not "exposed" to enough things, then they say somehow they're immune to a Boogey Virus? Does anyone have common sense?! You don't show the symptoms of "disease" until you stop being panicked and afraid. These symptoms usually show up 1-2 weeks after you've relaxed and resolved the upsetting event.
There's no such thing that some diseases you can "catch", but not all. It's not that complex! If you can't "catch" cancer, diabetes, MS, arthritis, etc., from other people, then you can't "catch" colds, flu and Boogey Viruses. So governments around the world are CAUSING fear frights in everyone based on an unproven THEORY by one man, Louis Pastaur, who redacted his claim of the germ theory on his death bed, yet no one listened. So of course, when everyone is allowed to escape the hostage situation the governments have put their people into, and they start relaxing about the Boogey Virus, that's not in any way transmissible, they will begin their healing phase (get sick), and believe they then have it, and more panic will ensue as well as martial law. The longer people allow this government to hold them hostage in their homes, the more severe the "sickness" will be. Can anyone put 2 and 2 together to figure out what I'm saying?? Western Medicine is pure fraud, and people's lives are destroyed because of it. There's no critical thinking anymore. People think they're educated because they've memorized the lies they've been told for 100 years.
@Andrew▫️Huberman This is the best podcast out to there. Please consider discussing macular degeneration and as aphantasia. Greatly appreciate your willingness to share your extensive knowledge.
@@patricialatt7577 hi that's not Andrew huberman. Someone made an account with the same name. Pls don't respond to his/her msgs
same! I want to rewatch all of them now and make notes to really learn. Feels like I'd have a Stanford degree afterwards for sure!!
Apart from the outstanding quality of this podcast, that's also because most "self-help" is garbage and not rooted in any scientific evidence.
I’m a 17 yo anxious kid from India and I must say your channel is one of the most transformative channels on RUclips. 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 RUclips. Jordan Peterson, lex, Joe Rogan and you! Thanks 🙏
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 .
You nailed it! Taking action is just so difficult.
Well said!
Word!
I wrote these down on a journal notebook I have. I think writing the things I learned especially the specific tools helps in pushing you to act on it 😅. We gotta push ourselvess a lot of times haha
Just as your comment, we like to make things more difficult then they are.
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.
You do realize libraries are free& have been for awhile now?
@@lindamon5101 huberman takes the thousands of hours of research from the library and packs it into an easy to understand 2 hour video so we dont have to. For free
@@Wombwell19 RUclips pays sponsorship pays
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 !
❤ Great comment.
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.
I am getting confused with chunking a day into 2 days. It will be great if you can explain.
@@gettingtherenow think of you r doing it for 2days not for 21 days. That will make u stress free form a fear of failure. What u can do in day 1 you can do it for 2nd days... That's the moto of segregation in 2 days period.
Thank you Dr. Huberman for letting your information to be free and accessible. It helps me a lot,living in a village in Kyrgyzstan.
@Andrew▫️Huberman fake ass account trying to steal from fans
This isn't free, he makes money quite a bit actually off these. People just don't things for free like this guy. Yes there is other people who do but not this guy how monetized podcasts. You think Joe Rogan does podcasts and switched to spotify for anything other than money? No hate just being real.
@@EricHamm man,I am not 5 year old child. I know how it works. But I am still happy that this much information is free.
@@EricHamm I am from a tiny rural village in the Philippines and wouldn't have access to information like these if not for the internet. Universities here are traditional and they are not at the level in the Western World. Monetizing this podcast pay the people/staff who put the podcast together. Just imagine the tons of research that need to be done, the number of experts that need to be contacted, and etc. Him making money off of this is just a natural compensation for the value he provides to people like me. People like me from a remote area are so grateful of these videos and don't mind the monetization at all. Let's appreciate more and complain less. Peace 🙏
@@DeepHealingVibes how are you? Happy to see filipino) by the way my fiancee is from Phillipines, and I have a daughter from her. I have been to there,in Manila,and Rizal.
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.
That is a sign that you were experiencing early onset of dopamine.
@@mamabear3610 LOLLLLL :)))))))))))
@@mamabear3610 it's dangerous and destroys life.
@@rahulreddy6541 what is dangerous?
@@mamabear3610 early dopamine
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!
This is my personal favourite podcast now. Science based, well informed and yet concise and completely accessible to ordinary lay people. Absolutely fantastic work.
@@johnclancy7465 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.
@@johnclancy7465 Summarise, perhaps, but not, I think, 'easily', and not without loss of detail.
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!
I’m just in a recovery of a illness which requires a lot of repetitive habit and work, thank you Dr. Huberman!
Get well soon!
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.
are you dn t rghtnow???
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🙌🏻.
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.
You will inspire others and you all together will create a first-world country 💪🧠💙
Your future patients, acquaintances, and loved ones will doubtless benefit greatly from you taking the initiative to add to your formal education. The best & most brilliant and empathic mentors, health care professionals, alternative medicine practitioners, my therapist/life coach, and the rare physiotherapists and General Practitioners who have positively impacted my life HAVE EACH been autodidects IN ADDITION to their formal education. The brilliant in every field (in my opinion) are PASSIONATE about helping others...and as such SEEK OUT KNOWLEDGE and LEARN throughout their lives & professional careers. KUDOS for embarking on such a journey.
@@DanceintheRaine666 Great comment!
Not just in third world countries. There's more knowledge here than in western schools as well.
well yeah this guy is from Stanford or whatever
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.
Ay yo sap girl, y'all ganna be fina, where yaaa from mam
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
This - the fixing the sleep has allowed for a lot of other changes/implementations that had been a struggle for some time. Mind boggling at how important you realize sleep is to everything else once you start actually getting quality sleep.
What was it you had to do to fix your sleep.
@@MrOrangeonion Implementing activity consistently, meditation, light exposure in the am, screen reduction in the pm, and caffeine reduction are just a few. My sleep is so much better on days that I exercise pretty hard.
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!
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
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.
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
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
I am so very sorry…. JayJay- “ take your broken heart- and turn it into art”.
I wish you all the very best.
😭 Jesus healed my absolutely shattered heart … Praying for you.
@@juniapokrifka5307 Thank you. It's coming up to 2 yrs on Feb 21, 2023.
I'm getting lots of help, although I'm not fond of the anticipation this time.
We were only able to have his memorial May 2022 due to covid lockdowns, over a year later.
May we both continue to learn personal comfort and learn to receive comfort from other safe others.
God bless.
@@jleahwren5160
I need help to get back to my art. It's a little scarry.
@@juniapokrifka5307
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.
“We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle
I think it was actually the historian Will Durant who said that. Still great quote though.
@@MisterDeGreg Yeah I think theres some controversy on who came up with it, but It's based on the Nichomachean Ethics
@@davyroger3773 Ok!
We are much more and way more beautiful than what we do! We are amazing beings capable of change. The basis of sense worth is not to fall on the trap believing we are what we do.
@@heleneuriguquintana9763 He isn`t saying that what we are what we do in a moral sense. He is saying that the choice and the act of maintaining excellence is based on what we do.
Having a high degree of proficeincy/excellence and being a good person are not the same thing, and no one is implying that.
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!
I just stumbled on your podcast last week and the amount of information I have learned has been life changing! Thanks
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 like these ideas
@@MrXrisd01 Тhank you. :)
@guttergrown was here I didn't know, I haven't watched that one. Thanks.
Along the same lines, I'd love to learn more about gender differences in bullying.
The RUclips channel, What I've Learned, has some really good videos on language learning and language acquisition.
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!!
So the least corrupt countries who held their citizens hostage for the shortest amount of time had the lowest Boogey Virus rates. Of course.... because people don’t get sick from germs, they get sick from being scared and upset about something that happened in their lives. Enter the worldwide FEAR CAMPAIGN. The Germ Theory was never actually proven to be 100% accurate, yet the trillion dollar medical industry is entirely based on that theory. What's the CAUSE of death in people with this "virus"? Does their brain explode? Does their heart stop beating? The CAUSE of death is still pneumonia.
Pneumonia is not something you can "catch". It's a biological result of being "scared to death" of something which is exactly what the media has done to people dumb enough to watch them. You've heard the term "Worried sick". That's because your BRAIN causes you to become sick due to the stress it is perceiving! Why do you think young kids aren't getting the Boogey Virus? Because they aren't sitting in front of the news being scared to death because they're too young to understand a Fear Campaign. These pathetic "experts" just make shit it up to explain their narrative as they go. First they tell you kids bring home every illness from school because they're not "exposed" to enough things, then they say somehow they're immune to a Boogey Virus? Does anyone have common sense?! You don't show the symptoms of "disease" until you stop being panicked and afraid. These symptoms usually show up 1-2 weeks after you've relaxed and resolved the upsetting event.
There's no such thing that some diseases you can "catch", but not all. It's not that complex! If you can't "catch" cancer, diabetes, MS, arthritis, etc., from other people, then you can't "catch" colds, flu and Boogey Viruses. So governments around the world are CAUSING fear frights in everyone based on an unproven THEORY by one man, Louis Pastaur, who redacted his claim of the germ theory on his death bed, yet no one listened. So of course, when everyone is allowed to escape the hostage situation the governments have put their people into, and they start relaxing about the Boogey Virus, that's not in any way transmissible, they will begin their healing phase (get sick), and believe they then have it, and more panic will ensue as well as martial law. The longer people allow this government to hold them hostage in their homes, the more severe the "sickness" will be. Can anyone put 2 and 2 together to figure out what I'm saying?? Western Medicine is pure fraud, and people's lives are destroyed because of it. There's no critical thinking anymore. People think they're educated because they've memorized the lies they've been told for 100 years.
Wake up 30 mins early and do it in the morning.
Weightlifting in the late afternoon can also interfere with sleep for a lot of people. I find it hard to calm down from the high after a good weightlifting session, though I've never been as high as this idiot who thinks germs don't exist!
@@JuicyLeek 😂😂😂
@@AgendaInMind Lol, if you can’t catch cancer you can’t catch a flu or anything else. Great logic there😂
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.
Thank you
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.
Limbic *Friction*
😢❤😢😊😊😢😊😊指😊😢😢😊😢😊😢😢😢😊😢😊😊
😢
Glad to see Indian here, I mean I'm not alone in this problem
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!
All the data points to the fact that Mondays are an amazing day now. Thanks Andrew.
Lol
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!
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.
My dopamine levels definitely increase when I listen to this podcast and I can proudly say this has become an amazing habit that I have added to my daily regimen. Thank you for sharing all this nourishing information!
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.
Amazing! Habit forming is really changing lives.
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
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')
Make sure to look up James's 30 Day free course that was coincidentally launched just today. From what I've seen so far it's a nice addition to the book
@@krzemian Thanks a lot for the recommendation!
Can't agree more.
Thank you. Your notes are spot on 🙏. Can you post your notes every Monday? Lol
Happy new Year Dr. Huberman & team and every one ! 🍾 With this topic 2022 will be epic 🤩
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!
This is still my favorite podcast after 5 years. Someone told me a good way to quit smoking was to practice putting the cigarette to your lips and then practice putting it away. All the while telling yourself you don't even need a cigarette. That makes a lot of sense now after hearing this. And I did quit successfully. A lot of times people tell themselves they can't quit, they can't change but coming with an attitude that it's really no big deal and I have the tools to change, Make changing habits more manageable. It's a matter of staying positive and not condemning yourself knowing you are bigger and more than your habits.
Thank you for your hard work Dr Huberman.
"Closed loop", "Open loop" priceless information and a a nearly perfect delivery so that a layman, like myself could understand it.
I hope you realize the amount of people you impact. I learn so much from your podcasts. Thank you sincerely. You are a superman!
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 🎉
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!
waiting for that as well. Hope he has some plans for it
I believe he is indeed in the process of writing a book
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.
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
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 :)
Update:
Today is the 18.04.2023 - Day 14.
I am still doing the habits 1-6. The positive side of Nr7 is that I stay maybe only 15-60 minutes in bed after the bell. In the past it was 60-120 minutes, cause I was sleeping again.
I will see how it will develop in the next weeks.
@@dg2093 update pls
the 1-10 women per day part fking got me xD
@@_silviu276_8 Update:
Today is the 3rd of March. Its day 29.
1. Attention Training 12min: 28/28
2. Space time bridging 5min: 27/28
3. NSDR 10min: 25/28
4. Sedona Releasing >=15min: 28/28 ( most of the days I have released 30min)
5. Approach at least 1 woman per day: 21/28
6.1 Passive Spanish 8h: 28/28
6.2 Active Spanish 2x10min: 28/28
6.2 Active Spanish 3x10min: 26/28
7. Get up immediatly after ring bell: 6/28
Thanks for your comments. This is motivating.
@@davidhan2 Thanks for your comments. This is motivating.
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!
Ha - I know about those appearances … i sware they are listening to us 😰
This is Awesome ! I wish I could have these types of conversations with my own parents.
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!
teeqo it’s so cool that u also watch this
So the least corrupt countries who held their citizens hostage for the shortest amount of time had the lowest Boogey Virus rates. Of course.... because people don’t get sick from germs, they get sick from being scared and upset about something that happened in their lives. Enter the worldwide FEAR CAMPAIGN. The Germ Theory was never actually proven to be 100% accurate, yet the trillion dollar medical industry is entirely based on that theory. What's the CAUSE of death in people with this "virus"? Does their brain explode? Does their heart stop beating? The CAUSE of death is still pneumonia.
Pneumonia is not something you can "catch". It's a biological result of being "scared to death" of something which is exactly what the media has done to people dumb enough to watch them. You've heard the term "Worried sick". That's because your BRAIN causes you to become sick due to the stress it is perceiving! Why do you think young kids aren't getting the Boogey Virus? Because they aren't sitting in front of the news being scared to death because they're too young to understand a Fear Campaign. These pathetic "experts" just make shit it up to explain their narrative as they go. First they tell you kids bring home every illness from school because they're not "exposed" to enough things, then they say somehow they're immune to a Boogey Virus? Does anyone have common sense?! You don't show the symptoms of "disease" until you stop being panicked and afraid. These symptoms usually show up 1-2 weeks after you've relaxed and resolved the upsetting event.
There's no such thing that some diseases you can "catch", but not all. It's not that complex! If you can't "catch" cancer, diabetes, MS, arthritis, etc., from other people, then you can't "catch" colds, flu and Boogey Viruses. So governments around the world are CAUSING fear frights in everyone based on an unproven THEORY by one man, Louis Pastaur, who redacted his claim of the germ theory on his death bed, yet no one listened. So of course, when everyone is allowed to escape the hostage situation the governments have put their people into, and they start relaxing about the Boogey Virus, that's not in any way transmissible, they will begin their healing phase (get sick), and believe they then have it, and more panic will ensue as well as martial law. The longer people allow this government to hold them hostage in their homes, the more severe the "sickness" will be. Can anyone put 2 and 2 together to figure out what I'm saying?? Western Medicine is pure fraud, and people's lives are destroyed because of it. There's no critical thinking anymore. People think they're educated because they've memorized the lies they've been told for 100 years.
@@AgendaInMind how is germ theory wrong. Is this just a copy paste or do you stand by what you say
love u teeqo since mw2 days swedish king
Love this guy aswell!
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!
Recommend video Defeat Addiction
I'm sitting here wondering if i should watch now in the after noon or leave for tomorrow morning coffee. I feel like i'm going to do the latter but at the same time i want to watch it now
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 🙌🏼❤️
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!!!
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.
Same here, close to a year of meditating but haven't yet formed that automaticity yet.
But I'm enjoying it a lot more and look forward to it usually , so ig that's great progress.
How are you progressing with it?
This channel is probably my favorite on RUclips. If youre reading this: watch this whole damn thing- it wasnt a coincidence this was lulling down your RUclips timeline! This was meant for you & me to see.
Ay yo sweet home alabama, how do you do? Y'all lookin awesome
Personal notes:
-To implement new habits and see which ones stick. For 21 days choose 6 selected habits that you want to do everyday. However, try to only do 4-5, you don’t need all 6. If you miss some, do not try to compensate the next day or feel bad, just start over. Add or remove more habits at the end of 21 days. Mix this with the separating day into 3 parts (waking-afternoon-declining)
- For breaking a bad habit, use the depression method. This is immediately completing a goof habit right after participating in a bad one. Realize the mistake and proceed to the positive habit
- Cacao butter and coconut oil mixed make a hell of a sunscreen/tanner
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.
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 felt in love with this idea of 6 new habits everyday. So I started it and instantly noticed that I find quite easy to do 4 or even 5 of them, because I know I have permission to leave 1-2 behind. This no pressure attitude really motivates and leaves person with the feeling of accomplishment.
Btw. I tried in a past to focus on one of these habits individually and I was often failing, feeling bad and quitting eventually.
I am curious what results this experiment is going to bring but I already have a feeling that it is just genius!
Thank you Andrew, I appreciate your work so much ❤️
I'm going to start the 21 day experiment as well I would be interested hear how it's going for you..
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.
im addicted to the huberman lab podcast
How do you define addiction?
@@spiritlevelstudios negative limbic friction 😂
@@ifoRproductions lol wtf
As with most of Dr. Huberman's podcast, I had several "ahha" moments where I realized why I do the things I do (or don't do). I've been complaining about my inability to focus on work for some time now and I've been trying to find the right environment to work in. My office at the office has no windows and my office at home is in the basement. I hated them both and didn't want to be there. It made working, focus and motivation very difficult. Lighting, the phases of the day and the cathedral effect are top three things I have changed and the results are impressive. Thank you so much! I love your content and listen all the time @hubermanlab
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
@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!
can you provide an example of how it works or how you do? I'm genuinely curious about this technique
Hey bud I recommend reading “ the craving mind” it’s a incredible book written specifically on mindfull awarness to change habits, it’s essentially a book on how to quit smoking, although I have never smoked cigarettes in my life, I could still use the book for other habits
@@ARdave311 thanks for the recommendation! I've just grabbed it for my Kindle, looks great
@lucasa8710 Sorry I never saw this, I use ReVanced for RUclips and don't get notifications.
An example, hmm say you're really craving something, food, drugs, a cigarette ... whatever it may be. Now just sit down for like 5 min, and feel the cravings and note the thoughts that triggered them. Are you anxious, tired? Just having a shitty day? Would something else help? Sometimes I write down what's going on in my head and body. If it's difficult to sit still, go for a walk and make the same observations.
It's deceptively simple but you just start to be more aware of why you do things, what the triggers are, and getting a little space helps redirect your choices.
If you end up engaging in the behavior, don't judge yourself. Do the same thing - note how you're feeling, make a note of the before and after effects. I guess they call this mindfulness these days, but it's used in a lot of therapeutic settings too
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!
wow, I feel like this podcast did not only change my Life, it change my perception of the 24 hrs time format. One thing I want to recommend about the 21-day challenge is to pick those habits that will have the most leverage for other habits to automatically follow (eg. going to bed early)
genius tip!
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.
The way Hidden Time Wealth dives into the concept of productivity is mind-blowing. Hidden Time Wealth tips are pure gold, and I wish more people knew about them.
Sometimes your podcast are so perfectly timed, it feels like a gift from god.
Thank you so much Andrew. Your podcast changed my life!
Thanks Prof Andrew! After listening to this podcast I’m on my day 2 of trying to sleep and wake up early. Something I haven’t done in more than decade. Thank you for making distinction between goal based vs identity based habit forming. Now it makes sense as I see some changes in my lifestyle and daily routine.
Thank you again for your podcast and looking forward to make stamp my new ROUTINE HABIT into my life as if it’s on a auto pilot mode 🙏🏻
I love this! Really breaks things down.
I have changed a lot of my habits in recent years. One of my biggest changes (which I wish I started decades ago) is brushing my teeth before sleep. Took me a few months and constantly playing my new logic around the reason, which was: I'm going to let tiny pieces of food sit and rot away on my teeth while I sleep for a good 8 hours or so, with no activity (eating or drinking) in my mouth. And now, I rarely ever go to bed without brushing my teeth.
I think it was one of your other videos that had me realize the importance of sleep routine and how it can signal your body that "ok, it's time." So, I no longer wait till I'm tired enough to go to sleep to get ready for bed. In fact, when I'm ready to sleep I'm too tired to do my nightly routine! So right after my last meal, even if I plan to stay up another hour or so, I do the routine.
Hello Dr. Huberman, a big thank you to you from Taiwan. I will be starting my 21days journey starting from tomorrow. Today is the day for anticipating the breakdown of executions sequence. I have benefited a lots from your podcast.
Congratulation for Frist anniversary of podcast.
These 53 week has changed our life.
Thank you and your team for hard working.
After each episode I feel so powerful, thanks Mr huberman
Not me forming a habit of watching Huberman videos in the morning 😂
Dr. Huberman's ability to relay dense and actionable information in an understandable and approachable way is deeply refreshing. There's no clickbaity titles or fear factor fluff (i.e. "If you don't do this thing, you'll never sleep well again!"). Huge ups for this!
Also, if you're looking for a system informed by both neurobiology and psychology, I'd highly recommend Dr. Judy Ho's book, Stop Self-Sabotage. It's a 6-week process with exercises and tools for figuring out which cognitive distortions are tripping us up and exact methods to replace them with better ones. From what I can tell, very much in line with many of the science and tools mentioned here but systematized and in book form for easy reference.
Dr. Huberman, thank you for the amazing human being you are and making this world a better place for humans.
Running
Before:
Stretch, warmup for 5mins
Fill water bottle
Set playlist/podcast
Get shoes and socks and put em on
Start tracking on watch/phone
Run down the stairs
Get out the gate
Get into posture (straight back, chin up)
Start running
Run the route 4times
Slow down as we approach the gate at the end of round 4
Stop and drink water
Stretch and cool down against that tree in front of the gate
Walk upstairs/take the lift
Take of shoes and socks
Open door
Go inside, return shoes and throw socks in laundry
Immediately shower
Long term:
Long, vital health span
Weight and fat loss
Cardiovascular health
Able to eat that chocolate chip cookie
Take
"Able to eat that chocolate chip cookie" it's bad for you either way. The fact that you reward yourself with food is a massive problem and a sign you may start spiraling and gaining weight. If it's not good for you before a run, why would it be good for you after? Spare your future self the pain. I recommend you watch Dr Huberman's recent video on sugar also.
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!
Thanks you as ever to yourself and all involved in making these happen ! Peace
These podcasts have helped me improve my chess rating so much. I havent even paid attention to what he was saying, just played it as background noise and it helped me focus so much.
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. 👍🏼
God gift for starting up a new life routine. If the lessons are taken on immeasurable how much benefit there would be.
Damn it’s already been a full year of your podcast! Thank your Dr. H for everything you’ve done!
I learned tremendous amount of knowledge from this episode. I wrote down about 12 pages of notes. Thank you very much!
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.
I am so very grateful for all the knowledge you so generously give.
May the Universe bless you each and every day, Dr. Huberman.
Bro kept me accompanied through my 2 hrs drive. Thanks 😊
Amazing episode!
I took more notes than I did in 3 months of university courses.
Thank you!
The real talk starts at 6:54
Hidden Time Wealth blew my mind. I’ve shared it with friends, and they’re all amazed at how much more productive they've become.
Discovering Hidden Time Wealth has been one of the best things I've done for my productivity. It feels like I’ve finally cracked the code to overcoming procrastination.
Thank you so much for your podcasts. I feel they've been truly life altering. Happy New Year! 🎉
@Andrew▫️Huberman what kind of scam is this, Mr. or Mrs. Scammer?
Wonderful podcast! Thank you for consistently providing actionable information and helping me get 2022 off to a good start. Happy New Year HLP team! 🎉🎉🎉
It was so funny for me to hear the example of brushing your teeth as something easy. I train for 10 years now, 6 times a week, I stick to my diet regime flawlessly and care about my sleep. Yet, brushing my teeth is something extra when I’m tired at night and I sometimes skip that haha! Just a funny anecdote 😉 I love these podcasts and knowledge!
Andrew this is like My most favorite podcast out of your 100ds of episodes, we need an extended episodes to this episode.
I'm watching you from Iran dear Andrew and i love what you teach. long story short you changed my life and made it more beautiful by showing the world of neuroscience to me. all i can do is say thank you and wish you a very good life. love you 😉