From: hubermanlab
The discussion of habit formation on the Huberman Lab Podcast, hosted by Andrew Huberman, delves deeply into the neuroscience and psychology of how habits are formed and broken. Understanding the biology behind habits offers valuable insights into why they are challenging to change and how we can leverage this knowledge to adopt new, beneficial habits or eliminate detrimental ones.
What Are Habits?
Huberman defines habits as learned behaviors that become reflexive actions, ingrained within our neural circuitry through repetition. Unlike hard-wired reflexes, such as blinking or withdrawing from a hot surface, habits are cultivated responses that our nervous system learns. This process is largely unconscious, making us unaware of many habits until they are problematic or beneficial enough to attract our attention. Estimates suggest that about 70% of our waking behavior is habitual, indicating the substantial role habits play in our lives [00:07:00].
Neuroplasticity: The Foundation of Habit Formation
The underpinning of habit formation is neuroplasticity, the nervous system’s ability to change in response to experience. During habit formation, neuroplasticity facilitates the strengthening of neural connections. This involves the development of neural circuits that make certain behaviors more likely, effectively reducing the “limbic friction,” or the mental effort required to perform them [00:08:01]. The understanding of neuroplasticity can also be a tool for reversing habits, thus aligning with goals for self-improvement and behavior management.
Hebbian Learning
A critical concept mentioned in the podcast is Hebbian learning, where neurons that fire together strengthen their connections. This is encapsulated in the phrase “neurons that fire together, wire together.” NMDA receptors on neurons play a pivotal role here, as they are involved in both long-term potentiation (forming habits) and long-term depression (breaking habits). This biological mechanism contributes to making behaviors reflexive over time [00:28:00].
Factors Influencing Habit Formation
Motivation and Limbic Friction
Motivation, closely linked to the neurotransmitter dopamine, plays a significant role in habit formation. Dopamine, known for its role in reward and pleasure, is more accurately described as a molecule of motivation and drive. Dopamine levels can influence how easily we form habits by modulating our energy and focus levels needed to overcome limbic friction [01:06:01].
Task-Bracketing
The concept of task-bracketing refers to the involvement of specific neural circuits in initiating and terminating a task. In habits, the dorsolateral striatum, part of the basal ganglia, is active at the start and end of a behavior, helping to “bracket” tasks and solidify them as habits. This bracketing helps determine whether a habit will be context-dependent or robust enough to persist despite varying conditions [00:31:02].
Practical Applications
Huberman provides practical tools to cultivate new habits based on these scientific principles. For example, by strategically timing when to engage in challenging habits during the day you can align with natural fluctuations in neurochemicals like dopamine and norepinephrine. He suggests doing high-friction activities during the first eight hours of the day when these chemicals are naturally elevated [00:42:08].
Conclusion
Understanding the biology of habit formation provides a foundation for both creating new habits and breaking existing ones. Through neuroplastic changes facilitated by Hebbian principles and dopamine-mediated motivation, we can rewire our brains to incorporate routines that support our goals. As presented in the podcast, leveraging neuroscience and psychology not only demystifies the habit formation process but also equips individuals with powerful tools to consciously shape their behaviors over time.