Harness the Science of Habit Formation and Disruption
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Chapter 1: Understanding Habits Through Science
In my research for Episode 53, titled “The Science of Making & Breaking Habits,” I uncovered numerous insights that often defy conventional wisdom, yet they are effective. This conclusion stems from both personal experience and the input I’ve received from listeners. During this episode, I outline two structured frameworks for habit formation that align with our biological and neurochemical makeup, facilitating both the establishment of positive habits and the cessation of negative ones. These frameworks work most effectively in tandem.
Section 1.1: Huberman Lab Habits Framework
Transforming habits necessitates overcoming what I refer to as “limbic friction” — the resistance stemming from anxiety, procrastination, or fatigue. To enhance the likelihood of engaging with or sustaining habits, it’s crucial to synchronize with your brain and body’s natural rhythms. This can be accomplished by segmenting each 24-hour cycle into three distinct phases.
Subsection 1.1.1: Phase 1 - The Initial Awakening (0-8 hours)
In the first 0 to 8 hours after waking, your brain and body are primed for action and focus, thanks to heightened levels of dopamine, adrenaline, and cortisol. During this phase, it's easier to push past limbic friction. However, this period also makes us more susceptible to distractions and impulsive multitasking, so it’s vital to remain focused.
Aim to establish 1 to 4 habits during this phase that demand energy and concentration. Instead of a strict start and end time, consider a completion window (e.g., 45 minutes of dedicated reading or work). For instance, you might choose to engage in exercise or writing “after waking but before noon,” allowing flexibility for when exactly to start within that timeframe. Consistency at the same hour each day is beneficial, but a broader timeframe can accommodate the unpredictability of busy schedules.
Section 1.2: Phase 2 - The Creative Flow (9-15 hours)
In the 9 to 15 hours post-waking, capitalize on elevated serotonin levels and reduced adrenaline. This is an ideal time for activities that don’t require intense focus and where overcoming limbic friction is minimal.
Engage in creative explorations such as writing fiction, drafting ideas, or even artistic pursuits. It’s also suitable for lower-intensity physical activities, like Zone 2 cardio. While Phase 1 is designed for tasks needing precision, Phase 2 is perfect for more relaxed endeavors—experimenting with recipes, brainstorming sessions, or pursuing learning opportunities in various domains.
Phase 3: Recovery and Renewal (16-24 hours)
The final phase, occurring 16 to 24 hours after waking, is essential for resetting your capacity to overcome limbic friction through rest and sleep. For insights into mastering this phase, refer to our “Toolkit for Sleep” (Neural Network Newsletter #3) and Episode 2, “Master Your Sleep & Be More Alert When Awake.” Key strategies include:
- Steering clear of bright lights
- Sleeping in a cool, dark environment
- Exploring non-melatonin supplements if necessary
Chapter 2: Implementing and Testing New Habits
Based on my review of existing literature, I recommend selecting six new habits to adopt over a 21-day period. Document these habits and strive to complete four to six of them daily, marking your progress on a calendar.
Don’t stress if you complete only four out of six habits each day, and avoid the temptation to compensate by exceeding six. Maintaining a no-compensation approach is optimal.
Combine this method with the previously discussed Phase 1, 2, and 3 structure to maximize your chances of success. To assess your progress, track your behaviors over the following 21 days without introducing new habits.
This leads to another 21-day cycle dedicated to evaluating which habits have truly taken root, followed by another 21-day habit formation phase that builds on your earlier progress.
Identifying a New Habit
The strength of a habit is determined by the level of limbic friction one must overcome to engage in that behavior and the context in which it occurs. Are you able to perform the habit regardless of external factors, or does it only happen when you’re calm, well-rested, or in specific environments?
Section 2.1: Strategies for Breaking Habits
Breaking a habit is straightforward in theory (though it may be challenging in practice). To dismantle a habit, bring conscious awareness to your engagement in the behavior you wish to change. Once you recognize that you’ve slipped into the habit, immediately replace it with a positive action.
The nature of the subsequent behavior is less important than ensuring it occurs right after the habit you are trying to break and that it is a constructive action. Simple exercises like ten jumping jacks or push-ups can serve as effective, positive alternatives.
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