Essentials: The Science of Making & Breaking Habits

In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones. I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visualization, task bracketing, and methods for rewiring bad habits—to support lasting behavioral change. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00) Habits (00:43) What are Habits?, Neuroplasticity (01:15) Goal-Based vs Identity-Based Habits (02:33) How Long Does It Take to Form a Habit?; Limbic Friction (05:31) Sponsor: Eight Sleep (06:59) Tool: Linchpin Habits (08:51) Habit Stren...