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. Show notes: https://go.hubermanlab.com/Y9DJfJV Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/Wcs2PFz5q6g Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Timestamps* 00:00:00 Habits 00:00:43 What are Habits?, Neuroplasticity 00:01:15 Goal-Based vs Identity-Based Habits 00:02:33 How Long Does It Take to Form a Habit?; Limbic Friction 00:05:31 Tool: Linchpin Habits 00:07:23 Habit Strength, Context Dependence & Limbic Friction 00:09:13 How We Form Habits, Tool: Review Procedural Steps 00:11:21 Tool: Task Bracketing 00:15:02 Should You Schedule Habits?; Phase-Based Habit Plan 00:17:00 Phase 1 (Morning) & Challenging Habits 00:18:23 Phase 2 (Afternoon), Relaxation; Mellow Habits 00:21:46 Phase 3 (Evening), Enhancing Sleep & Habit Consolidation 00:25:00 Habit Flexibility & Daily Timing 00:27:33 Tool: 21-Day Habit Program; Habit Missteps 00:32:47 Tool: How to Break Habits & Replacement Behaviors 00:35:30 Recap #HubermanLab #Science #Habits Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer