How to Build and Break Habits: A Science-Based Guide

Howdy and welcome back! Forming and breaking habits is oftentimes a challenging endeavor that many of us fail. Andrew Huberman, a neuroscientist and professor at Stanford School of Medicine explains that many of us fall short or fail due to our inability to overcome “limbic friction”. This is a term he coined referring to the energy it takes to overcome anxiety, procrastination, and/or fatigue. Today we’ll talk about how you can overcome “limbic friction” and how to leverage the natural rhythms of your brain to build or break habits. Much of the information provided today is courtesy of Andrew Huberman’s podcast linked below.

Phase 1

The first 0-8 hours after waking are characterized by increased dopamine, adrenaline, and cortisol levels, making your brain and body more action and focus-oriented. In Phase 1, it's crucial to capitalize on this heightened energy and concentration to tackle tasks that demand effort and attention. Here are a few habits that align with Phase 1:

1. Focused Work or Study: Dedicate a window of 1-4 hours for intense work or focused study. Use this time to engage in tasks that require your full cognitive capabilities.

2. Exercise: Engage in a high-intensity workout or physical activity during this phase. It's a great opportunity to get your heart rate up and energize your body.

3. Creative Problem Solving: Use Phase 1 to brainstorm, plan, and strategize. Tackle complex problems or projects that demand your best thinking.

4. Reading: Set a portion of this time for concentrated reading. Whether it's research, professional articles, or personal development, Phase 1 is optimal for absorbing information.

Phase 2:

In the 9-15 hours after waking, your serotonin levels are higher, and adrenaline is lower. This is an ideal time to engage in activities that don't require as much focused effort. Here are some habits to consider for Phase 2:

1. Creative Exploration: Engage in creative activities that allow your mind to wander. This could involve writing, experimenting with new ideas, or exploring artistic pursuits.

2. Play and Leisure: Embrace activities that bring joy and relaxation. Engage in hobbies, recreational activities, or social interactions that provide a sense of satisfaction.

3. Zone 2 Cardio: This phase is perfect for moderate-intensity exercises like Zone 2 cardio, which can improve cardiovascular fitness without pushing your body to its limits.

4. Brainstorming: Use Phase 2 to generate new ideas, brainstorm solutions, and explore innovative approaches to various aspects of your life or work.

Phase 3:

The 16-24 hours after waking marks the period when you reset your ability to overcome limbic friction through rest and sleep. To optimize Phase 3 for better sleep quality, follow these guidelines:

1. Avoid Bright Lights: As you approach bedtime, limit exposure to bright screens, such as phones and computers, as they can interfere with your sleep-inducing hormone production.

2. Create a Sleep-Conducive Environment: Ensure your bedroom is cool, dark, and comfortable. Invest in blackout curtains, comfortable bedding, and a good mattress.

3. Explore Sleep Supplements: Consider supplementation options if needed, but be cautious with melatonin. Consult a healthcare professional before introducing any supplements into your routine.

Remember, these phases are general guidelines, and individual preferences and schedules may vary. Tailor your habits and activities to align with your personal energy rhythms and responsibilities, ultimately optimizing your daily routine for productivity, creativity, and well-being.

Breaking Habits:

Breaking habits can be challenging, but a simple strategy can be effective:

1. Conscious Awareness: To break a habit, first bring conscious awareness to the fact that you've engaged in the habit you're trying to break. Recognize the behavior as it happens.

2. Follow with Positive Behavior: Immediately after realizing you've engaged in the unwanted habit, replace it with a positive behavior. This behavior should be something beneficial for your well-being. For example, you could do ten jumping jacks or pushups, both of which are simple and can be done anywhere.

3. Immediate Action: The key is to take action immediately after the unwanted habit occurs. This interrupts the automatic response associated with the habit and replaces it with a conscious and positive action.

4. Focus on Positivity: Emphasize the positive nature of the replacement behavior. It might not be something you enjoy, but it should contribute positively to your physical or mental well-being.

Remember that breaking habits takes time and effort. The strategy provided helps create a conscious interruption in the habit loop, making it easier to replace undesirable behaviors with more positive ones. With consistent practice and self-awareness, you can make progress in breaking unwanted habits and replacing them with healthier alternatives.