Prática de Shadowing: The Science of Making & Breaking Habits | Huberman Lab Essentials - Aprenda a falar inglês com vídeo
Escolha um modo de prática
Cada modo abre uma sala de prática em tela cheia.
401 frases
Se as frases estiverem muito curtas ou longas, clique em Edit para ajustá-las.
1
Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science -based tools for mental health, physical health, and performance.
2
I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
3
Today, we're talking all about habits.
4
In particular, we're going to discuss the biology of habit formation and the biology of how we break habits.
5
Habits are things that our nervous system learned, but not always consciously.
6
Sometimes we develop habits that we're not even aware of until they become a problem, or maybe they serve us well, who knows.
7
But the fact of the matter is that habits are a big part of who we are.
8
In fact, it's estimated that up to 70 % of our waking behavior is made up of habitual behavior.
9
So if habits are largely learned, consciously
10
or unconsciously, we have to ask ourselves, what is learning? well learning is neuroplasticity neuroplasticity is simply the process by
11
which our nervous system changes in response to experience
12
but at the end of the day neuroplasticity is about forming new neural circuits new pathways by
13
which certain habits are likely to occur
14
and other ones are less likely to occur as many of
15
you are well aware there are popular books about habits
16
and there's a whole psychological literature about habits
17
and those two areas point to some very interesting aspects of habits that I think are worth mentioning.
18
First of all, is this notion of immediate goal -based habits versus identity -based habits.
19
Immediate goal -based habits are going to be habits that are designed to bring you a specific outcome as you do them, so each and every time you do them.
20
So maybe you're somebody that wants to get more of zone two cardio, for instance.
21
That would be an immediate goal -based habit.
22
If your goal is to get that cardio, maybe four times a week.
23
Every time you do it, you could check off a little box and you'd say, okay, I did it, you met the goal.
24
That is different than so -called identity -based habits, where there's a larger overarching theme to the habit, where you're trying to become,
25
quote unquote, a fit person, or you're somebody who wants to be an athlete or something of that sort.
26
It's where you start to attach some sort of larger picture about yourself
27
or what it means for you to do that habit, where there's both the immediate goal, right?
28
Complete the exercise, complete the session or whatever it is, check off that box, but that you're linking it to some sort of larger goal.
29
Another thing that you'll hear out there in the literature is that it takes 21 days to form a habit.
30
Some people say 18, some people say 21, some people say 30 days, some people say 60 days.
31
So which one is it?
32
Does it depend on the habit that one is trying to form
33
or does it depend on the person that's trying to form the habit?
34
Well, it turns out that there's excellent peer -reviewed data on this.
35
There's a study published in 2010, first author Lally, L -A -L -L -Y.
36
This study found that for the same habit to be formed,
37
it can take anywhere from 18 days to as many as 254 days for different individuals to form that habit.
38
So for those of you listening, some of you might be thinking, I can't believe that it would take some people 254 days to get into that habit.
39
But as I said, people are highly variable.
40
And if you can't form one habit easily, it doesn't mean that you can't form other habits easily.
41
The mystery of why certain people can form certain habits more
42
easily than others probably has something to do with how well people manage what's called limbic friction.
43
Now, limbic friction is not a term that you're going to find in the formal neurobiological literature or even psychological literature.
44
It's frankly a term that I coined to encompass a number of different pieces of the psychology and neuroscience literature.
45
Limbic friction is a shorthand way
46
that I use to describe the strain that's required in order to overcome one of two states within your body.
47
One state is one of anxiousness, where you're really anxious, and therefore you can't calm down,
48
you can't relax, and therefore you can't engage in some particular activity or thought pattern that you would like.
49
The other state is one in which you're feeling too tired or lazy or not motivated.
50
Both of those states, feeling too alert and too calm, if you will, relate to the function of the so -called autonomic nervous system,
51
a set of neurons and hormones and chemicals in your brain and body that act as sort of a seesaw.
52
You're either alert or calm.
53
You're either asleep or stressed.
54
Those two states are not compatible with one another.
55
You've probably heard of wired and tired, but that's really once you've been very stressed for a long time to the point where you're exhausted.
56
What does the autonomic nervous system have to do with any of this?
57
Well, limbic friction is a phrase that can be used is to describe how much effort,
58
how much activation energy you need in order to engage in a particular behavior.
59
A lot of habit formation has to do with being in the right state of mind
60
and being able to control your state of body and mind.
61
So as we march forward, what you're going to find is that this phrase
62
or this term limbic friction is going to be a useful metric or way for you to touch in with yourself.
63
and address whether or not you are likely to be able to form a certain habit easily
64
or whether or not it's going to be very challenging.
65
And I'm going to teach you a way to measure your degree of limbic friction, that is how much activation energy it will take in order for you to execute a new habit.
66
And I'm going to teach you how to measure your limbic friction
67
and activation energy for how likely it is
68
that you're going to be able to break a habit that you don't want to have.
69
The other key concept for us to address that's really mainly found in the books and articles out there about habits, is this notion of what I call linchpin habits.
70
Linchpin habits are certain habits that make a lot of other habits easier to execute.
71
Now, the sorts of linchpin habits that I'm referring to are always going to be things that you enjoy doing.
72
I'll just give you an example from my life.
73
I happen to like exercise, not all forms of exercise, but I happen to like resistance training and I happen to like running.
74
And for reasons that I'll get into a little bit later, or I place those activities typically early in the day because of the neurochemistry and the various types of hormones,
75
et cetera, that are associated with performing those activities.
76
But I really place those activities under the umbrella of what I call linchpin habits.
77
Why?
78
Because those particular habits are easy to execute because I enjoy them, but they also make a lot of other habits easier to execute.
79
Things like being alert for work, things like making sure that I get good sleep the night before, things like hydration, things like making sure that I eat the foods
80
that are better for me than maybe some of the other foods
81
that I would more reflexively reach to if I weren't doing that training.
82
So certain habits act as linchpins, meaning that they shift a lot of other things.
83
They can control and bias the likelihood that, in this case, you or me, will perform other habits that are harder to access,
84
that we have less of an affinity for.
85
So again, there's three concepts that we need to include here.
86
We've got identity -based versus goal -based habits.
87
We've got the concept that different habits take different periods of time to adopt depending on the person and the habit, and that there are these, what I call, linchpin habits,
88
certain habits that make other habits easier to execute.
89
And those linchpin habits always, always, always are things that we enjoy doing.
90
So now I'd like to shift to thinking about a particular aspect of habits, and that's habit strength.
91
Habit strength is measured by two main criteria.
92
The first is how context dependent a given habit is.
93
So context dependence is, if you go from one environment to the next, do you tend to do the same thing in the same way at the same time of day?
94
So for instance, brushing your teeth first thing in the morning, maybe some of you do that before breakfast, maybe some of you do that later, maybe some of you like me don't even eat breakfast.
95
But when I travel, I tend to brush my teeth at more or less the same time of day, relative to when I wake up, as I do when I'm at home.
96
So it's context independent.
97
So it's a very strong habit, right?
98
The other aspect of habit strength is how much limbic friction is required to perform that habit on a regular basis.
99
This is extremely important because if you are in the process of building habits and consolidating those habits,
100
then it's probably going to take more limbic friction to execute those habits.
101
So these two aspects, context dependence, whether or not you're likely to do the thing regardless of where you are, right?
102
On travel, at home, on vacation, with people around, not people around, et cetera, and how much limbic friction is required to execute
103
that habit will tell you whether or not that habit is deeply or just shallowly embedded within your nervous system.
104
The goal of any habit that we want to form is to get into what's called automaticity.
105
Automaticity is fancy language for the neural circuits can perform it automatically.
106
And that's the ultimate place to be.
107
So what I'd like to do is to take the scientific literature of how the nervous system learns
108
and engages in neuroplasticity and apply that to habit formation, habit maintenance, and if so desired, how to break particular habits.
109
I'd like to give you a particular tool that's gleaned from the research psychology literature.
110
I should mention that I learned about this from an excellent review article that's available online.
111
It's called Psychology of Habit.
112
The authors are Wendy Wood and Dennis Runger.
113
This is published in Annual Review of Psychology.
114
They're talking about the various ways that habits form in the nervous system.
115
And they mention with each repetition of a habit, small changes occur in the cognitive and neural mechanisms associated with procedural memory.
116
Procedural memory is holding in mind the specific sequence of things
117
that need to happen in order for a particular outcome to occur.
118
Let's say I want to get into the habit of making myself
119
or someone else in my household a cup of espresso every morning.
120
I would actually think through each of those steps, walk into the kitchen, turn on the espresso machine,
121
draw the espresso, walking through each of those steps from start to finish.
122
And it turns out just that simple mental exercise done once can shift people toward a much higher likelihood
123
of performing that habit regularly, not just the first time, but as they continue out into the days and weeks that follow.
124
So this procedural stepping through of the steps of the recipe
125
or the series of action steps that are involved in sitting down to study and writing for an hour or generating exercise, whatever it is the habit that you're trying to learn,
126
when you're doing that exercise, it sets in motion the same neurons that are going to be required for the execution of that habit.
127
And so when you actually show up to perform that habit, it's as if the dominoes fall more easily.
128
It's a lower threshold, as we say, in order to get the habit to perform.
129
So for those of you that just want to be more habitual about certain things, be able to perform certain things more reflexively that you would like in your life,
130
simply take the time, do it once, maybe twice, and just sit down, close your eyes if you like, and just step through the procedure of what it's going to take in order to perform that habit.
131
The psychology literature, as I mentioned, and also the neuroscience literature
132
strongly supports the fact that it is going to make it far easier for you to adopt and maintain that habit.
133
So now I'd like to discuss a second
134
and what I think is perhaps the most powerful tool for being able to acquire and stick to new habits.
135
The tool that I'm referring to is something called task bracketing.
136
We have in our brain a set of neural circuits that fall under the umbrella term of the basal ganglia.
137
The basal ganglia are involved in action execution, meaning doing certain things, and action suppression, not doing certain things.
138
In the experimental realm, these are referred to as go, meaning do, or no go, don't do certain things.
139
So it turns out that there's an area of our basal ganglia called the dorsolateral striatum.
140
It's very important for the establishment of behaviors that are associated with a habit, but not necessarily the habit itself.
141
And beautiful studies in both animals and humans
142
that record the electrical activity in the dorsolateral striatum find that the dorsolateral striatum is associated,
143
meaning it becomes active, at the beginning of a particular habit and at the very end and after a particular habit.
144
Hence the phrase task bracketing, it brackets the habit.
145
Now this is very important because task bracketing is what underlies whether or not a habit will be context -dependent or not,
146
whether or not it will be strong and likely to occur even
147
if we didn't get a good night's sleep the night before, even if we're feeling distracted, even if we are not feeling like doing something emotionally,
148
or if we are completely overwhelmed by other events.
149
If the neural circuits for task bracketing are deeply embedded in us, meaning they are very robust around a particular habit,
150
well, then it's likely that we're going to go out for that zone two cardio no matter what, that we're going to brush our teeth no matter what.
151
In fact, brushing our teeth is a pretty good example because for most people, even if you got a terrible night's sleep, even if everything in your life is going wrong,
152
chances are, unless you're very depressed, if you're going to leave to work or even if you're not, that you're going to still carry out the behavior of brushing your teeth in the morning.
153
I would hope so actually, but you are probably less likely to perform particular habits that are not what you deem as necessary.
154
But if you think about it, brushing your teeth, exercise, eating particular foods, maybe engaging socially in particular ways,
155
you are the one that places any kind of value assessment on which ones are essential and which ones are negotiable.
156
So task bracketing sets a neural imprint, a kind of a fingerprint in your brain of this thing has to happen at this particular time of day,
157
so much so that it's reflexive.
158
And as we'll talk about in a moment, There's a way that you can build up task bracketing so that regardless of what it is you're trying to learn,
159
there's a much higher probability that you're going to do that thing.
160
And when I say learn, meaning, let's say you're trying to acquire a habit that for you is really challenging.
161
Maybe it's that you're going to write for an hour a day on a book project that you've been thinking about, or you're going to work on mathematics,
162
or you're going to do any sort of thing that for you there's a lot of limbic friction.
163
While it is important to think about the sequence of events that would be required in order to engage in that behavior, that procedural memory visualization exercise we talked about before, that will help.
164
There is a way also
165
that you can orient your nervous system toward this tax bracketing process
166
so that your nervous system is shifted or oriented towards the execution of a given habit.
167
So this is sort of like warming up your body to exercise.
168
When the dorsolateral striatum is engaged, your body and your brain are primed to execute a habit
169
and then you get to consciously insert which habit you want to perform.
170
So in order to leverage the neural mechanisms of task bracketing in order to increase the likelihood
171
that you're going to perform a particular habit, I have to break it to you that one thing that you've probably heard over and over
172
about habit formation is not true.
173
And what I'm referring to is this idea that
174
if you are very specific about exactly when you're going to perform a particular habit, that you are more likely to perform that habit.
175
And while that is true in the short -term, it is not true in the long -term.
176
And the reason for that is that our nervous system tends to generate particular kinds of behaviors based not on time,
177
but on our state, meaning what level of activation is taking place in our brain and body, how much focus we happen to have, how fatigued we are, how energized we are.
178
So while schedules are important, it's not the specific time of day per se that's going to allow you to get into a habit
179
and form that habit and consolidate that habit.
180
Rather, it's the state that your brain and body are in that's important to anchor yourself to.
181
And so now I'm going to present a very straightforward
182
but neurobiologically grounded program by which you can insert particular types of habits
183
that you want to perform at particular phases of the day, not times of day, but in particular phases of the day,
184
because it turns out that particular phases of the day are associated with particular biological underpinnings, chemicals and neural circuits and so forth.
185
It involves dividing the 24 -hour days into what I call three phases.
186
The first is phase one, which is zero to eight hours after waking up, approximately.
187
The second phase is the nine to 14, maybe 15 hours after you wake up.
188
And the third phase is 16 to 24 hours after waking up.
189
So we've taken the 24 -hour cycle, and we've carved it up into three phases, phase one, phase two, and phase three.
190
Phase one, which again is zero to eight hours after waking, has a particular neurochemical signature.
191
Regardless of what you do, the neuromodulators norepinephrine, as well as epinephrine, so that's noradrenaline and adrenaline, as well as the neuromodulator dopamine,
192
tend to be elevated during that first zero to eight hours after waking.
193
But in that first phase, your whole system is action and focus oriented.
194
And we know that when you are action and focus oriented and because of the neurochemicals
195
that are naturally released into your brain and body, that you will be more likely to overcome any limbic friction that stands in the way of performing particular habits.
196
So as you list out or think about the various habits that you'd like to adopt in your life, take the habits for which you know Oh,
197
there's the highest degree of limbic friction.
198
They are the hardest for you to engage in.
199
They require the most activation energy and put those in this zero to eight hours after waking.
200
This will greatly facilitate your performance of those new habits.
201
By placing them in this broader window of zero to eight hours after waking, what you're doing is you're creating task bracketing.
202
You're making it such that your nervous system will predict
203
when you are going to lean in against limbic friction in order to perform particular types of habits.
204
Phase two, as I mentioned, is about, again, these aren't specifics, but about nine to 14 or 15 hours after waking.
205
During this phase of the day, because of the circadian shifts in our biology, dopamine and norepinephrine and cortisol are starting to taper down just naturally,
206
and a different neuromodulator, serotonin, is starting to rise.
207
Serotonin is definitely going to be highest in this second half of the day, and tends to lend itself to a more relaxed state of being.
208
There are certain things that we all can and should do during this phase two of each day
209
that lend themselves to a state of mind and a state of body that is going to be beneficial
210
for the generation and consolidation of certain types of habits.
211
What are those things?
212
First of all, as the day goes on, you should try if you can to start tapering the amount of really bright light that you're getting, unless it's sunlight.
213
Talked about this before on the podcast, but if you haven't heard, viewing the sun as it's at what we call low solar angle, so as it's headed toward the horizon,
214
but getting some sunlight in your eyes in the second half
215
of the day can also be beneficial for a number of brain systems and psychological systems.
216
Things like heat and sauna, hot baths, hot showers,
217
those are terrific things to do in the second half of the day they tend to support this serotonergic
218
or high serotonin -like state and lend themselves to more calm and relaxation.
219
Basically, this phase two of the day is one in which you're alert, you are present, you are working, you are engaging socially, you're cooking dinner, probably paying attention to a number of things,
220
but you should really be trying to taper off your stress level.
221
So how do you leverage phase two of the day for habit formation?
222
Well, given what we know about the neurochemistry of learning and memory, given what we know about task formation and its reliance on certain forms of neuroplasticity,
223
the second half of the day is a terrific time
224
to take on habits and things that you're already doing that require very little override of limbic friction.
225
So these might be things that you could categorize in common terms as kind of mellower activities.
226
It might be journaling.
227
It might be that you already are performing music, or I should say practicing music regularly, or you're trying to learn a language, something that's a little bit challenging,
228
but doesn't require a ton of energy in order to override that limbic friction.
229
One of the hallmark features of those basal ganglia circuits for go
230
and no go is that they are associated with certain neurochemicals, dopamine and serotonin, acetylcholine and other neurochemicals.
231
And by placing particular habits at particular phases of the day,
232
those neurochemical states start to be associated with the leaning in and the process of beginning and as I mentioned, ending those particular habits.
233
And in doing so, they shift the whole nervous system toward being able to predict
234
that certain things are going to happen at particular times of day, that you're going to be leaning very hard against limbic friction early in the day in phase one,
235
and that you're going to be doing things that require less conscious override of limbic friction in phase two.
236
And in doing so, set up this task bracketing system so
237
that the individual habits that you're learning or
238
that you're trying to learn have a much greater probability of being executed and consolidated, meaning that pretty soon they will just naturally become reflexive.
239
Phase three of the 24 -hour schedule runs from about 16 to 24 hours after waking.
240
During that period of time, there are a few things that are going to support being in a state of mind,
241
state of body, that are going to allow neuroplasticity to occur, that are going to allow the rewiring that you've triggered during the waking part of the day to actually take place.
242
Those things are very low to no light, meaning keeping your environment very dark or very, very dim.
243
I don't think it's necessary to sleep in a room that's complete blackness, but for most people, keeping the room dark
244
and keeping the room temperature low is very beneficial for getting and staying in deep sleep.
245
A lot of people recommend putting a gap between your final bite of food and when you go to sleep at night.
246
Some people will say that gap should be four hours.
247
Other people say two hours.
248
If you're me, I generally have something, I don't know, within two hours or 90 minutes of going to sleep, but it's not a big meal, but that's just me, and I fall asleep and stay asleep, fine with that.
249
What if you wake up?
250
The way I've cast phase three is that you're supposed to be in this deep slumber.
251
You're not supposed to wake up at all.
252
You're supposed to be in low light and your brain is rewiring and those habits are getting consolidated, et cetera.
253
Well, if you're like me, you probably get up once in the middle of the night, perfectly normal, but a lot of people have trouble falling back asleep.
254
Very important
255
if you get up in the middle of the night to
256
use a minimum of light in order to navigate your surroundings
257
just as much as you need in order to safely do so because light inhibits the hormone melatonin, can make it very hard to fall back asleep if you inhibit melatonin.
258
Again, neuroplasticity is the basis of habit formation and neuroplasticity and the rewiring of neural circuits happens in these states of deep sleep.
259
So if you're not obeying this phase three, if you're not giving phase three the materials it needs
260
and you're not avoiding the certain things like caffeine and bright light and stress during phase three, you're simply not going to be able to build those habits
261
that you've been working so hard to trigger in phase one and phase two of the day.
262
I fully acknowledge that many of the things
263
that I've listed out here are things that I've encouraged people to do in previous episodes of the podcast and elsewhere.
264
But really this is about habit formation.
265
And the whole reason for placing particular types of behaviors at
266
particular phases of the day is to set a framework for that task bracketing.
267
Again, task bracketing and those circuits of the basal ganglia indicate
268
that it's not just the neural circuits that are engaged by the task itself,
269
but the neural circuits that are engaged before and after that task execution.
270
That's what gets consolidated.
271
So when you do things at particular phases of the day under particular conditions of neurochemistry,
272
what you're doing is you're giving the brain a very predictable set of sequences that during sleep, it can start to put into your hard drive, if you will.
273
It can really program it into your nervous system so that within a short period of time, hopefully within 18 or maybe even six days, or who knows, maybe even fewer days,
274
you'll find that executing those behaviors is very, very straightforward for you
275
and that you won't have to feel so much limbic friction or override so much limbic friction.
276
Some of you are probably asking, okay, if I perform a particular habit during phase one, and then I do other habits during phase two,
277
and I eventually get to the point where I'm engaging in those habits in a pretty effortless way, do I keep them in the same phase of the day?
278
And the good news is the literature says it doesn't matter.
279
And in fact, moving that particular habit around somewhat randomly can actually be beneficial to you
280
because actually moving it from one time a day to the other is that context independence that we really are seeking.
281
By being able to do the same thing that we want to do regardless of time of day or circumstances, that's how we know that we've achieved a real habit formation.
282
That's how we know that the habit has been moved into certain components of our neural circuitry
283
that just allows us to do it what seems like reflexively.
284
Although earlier I pointed out that these aren't reflexes in the traditional sense.
285
The reason for that is that this brain area, the hippocampus that many of you know is associated with learning and memory is not actually where memories are stored.
286
The hippocampus is where memories are formed.
287
It's where procedures like I talked about before, procedural memory of how you're going to execute a particular sequence where that's maintained.
288
So that whole process of really leaning into something that's hard, then it becoming easier.
289
And then eventually that thing becoming becoming more or less reflexive, involves a migration of the information in the brain.
290
And once it's migrated out to a different location in the brain, at that point, it's achieved context independence.
291
It doesn't have to be bracketed by, you know, your caffeine and your lunch.
292
It doesn't have to occur immediately after your afternoon NSDR, but before your four o 'clock meeting on Zoom or something of that sort.
293
So all this is to say that once something has become reflexive, you should play with it a little bit about time of day.
294
If you want to keep it in the same phase of day, great.
295
But if you one day decide you're going to exercise in the afternoon, next day you decide you're going to exercise in the morning and that's the habit that you're concerned with, that's terrific.
296
If you're able to do that, that means that it's truly achieved context independence.
297
It means that you have officially formed that habit.
298
And as I mentioned earlier, much earlier at the beginning of the episode, the strength of a habit is dictated by how much limbic friction,
299
that was one, and how much context dependence there is.
300
So when it doesn't take much activation energy to get into the execution of that habit, and you can do it in any context, well, then you have formed a habit.
301
Way back at the beginning of the episode, I promised you that I would deliver two programs that are geared towards habit formation.
302
And I promised that I would give you ways in
303
which you could gauge whether or not certain habits had moved from high effort, what I call high limbic friction, to reflexive.
304
In researching this episode, I found a tremendous number of different systems for habit formation.
305
I want to spell out a particular system that I think could be very useful to most, if not all people, that's rooted in the biology of habit formation,
306
rooted in the psychology of habit formation, and that is entirely compatible with that phase one, phase two, phase three type program that I talked about earlier,
307
but encompasses a bit of a longer time scale and really arrives at a kind of a system, if you will, for how to build in habits.
308
And so this is, at least for sake of this example, a 21 -day system.
309
I picked 21 days because that seems to be the average
310
or most typical system for engaging neuroplasticity as it relates to the formation of new habits.
311
So basically what this involves is you set out to perform six new habits per day across the course of 21 days.
312
The idea is you write down six things that you would like to do every day for 21 days.
313
However, the expectation is that you'll only complete four to five of those each day, okay?
314
So built into this is a kind of permission to fail, but it's not failure because it turns out
315
that this approach to forming habits is based not so much on the specific habits that you're trying to form,
316
but the habit of performing habits, right?
317
It's the habit of doing a certain number of things per day.
318
So you set out to perform six.
319
Now, another reason for not necessarily performing all six is that some activities probably shouldn't be performed each day.
320
For instance, in my case, if I were to weight train or even run every day, I'm of the sort or my biology is of the sort that I don't recover so well.
321
So I wouldn't want to do resistance training every day, but I might want to do it four days a week, for instance.
322
So by having six things in that list, I could shuffle out that.
323
particular activity on particular days of the week and simply do four or five other activities.
324
If you miss a day, meaning you don't perform four to five things, there is no punishment.
325
And in fact, it's important that you don't actually try and do what in the literature is called a habit slip compensation,
326
which is just fancy psychological language for if you screw up and you don't get all four or five in one day,
327
you don't do eight the next day in order to compensate after 21 days, you stop engaging in this 21 day,
328
deliberate four to five things per day type schedule.
329
And you simply go into autopilot.
330
You ask yourself how many of those particular habits that I was deliberately trying to learn in the previous 21 days
331
are automatically incorporated into my schedule.
332
How many of them am I naturally doing?
333
In other words, every 21 days, you don't update and start adding new habits.
334
You're simply going to assess how well, how deeply you've rewired your nervous system to be able to perform those six habits of the previous 21 days.
335
Many people are trying to cram so many new behaviors into their nervous system
336
that they don't stand a chance of learning all those behaviors.
337
What you may find is that you kept up two of those things very consistently throughout the 21 days.
338
And perhaps there was one of them that you did sporadically and that there were three others that frankly, you didn't manage to execute.
339
You may also be one of these people, one of these mutants that sets out to do six new things per day for 21 days
340
and performs every single one of them.
341
Terrific, more power to you.
342
In that case, for the following 21 days, let's see whether or not you can continue to perform those very same six things every day for 21 days.
343
And then, and only then, would you want to add more habits in.
344
So you could repeat this 21 -day process, you know, 21 days of new habit, 21 days of testing those new habits as whether or not they're reflexive or not.
345
But the idea is that this isn't something that you're doing all year long.
346
It's that you perhaps starting the new year or regardless of when you're listening to this, you set out to make that 21 day really the stimulus period in which the habits get wired in.
347
And then the following month and maybe even the following months
348
or periods of 21 days are really that kind of thermometer
349
or the test bed of how well you've embedded those particular habits.
350
And if indeed you want to continue to add new habits
351
or you find that certain habits that you weren't able to embed in your nervous system and make reflexive, you want to then bring those in, fantastic.
352
But it's only once you've achieved all those six habits as reflexive that you would move forward.
353
And the fact that habit slips, missing of particular habits and not doing all six is kind of built into the system, I think makes it a very reasonable one.
354
It's very adaptable to the real world.
355
And I think it's one that provided you obey the phase one, phase two, phase three type system that we talked about earlier.
356
If you do that, And I think there's a very high probability
357
that the habits that you try and form will achieve this context dependence
358
and that it will take progressively less and less limbic friction to perform them.
359
Thus far, we've almost exclusively been discussing how to form habits, but what about breaking habits?
360
Certainly many people out there would like to break habits that they feel don't serve them well.
361
One of the challenges in breaking habits is that many habits occur very, very quickly.
362
And so there isn't an opportunity to intervene until the habit has already been initiated and in some cases completed.
363
So it turns out
364
that the key to generating long -term depression in these pathways
365
is actually to take the period immediately following the bad habit execution.
366
And in that moment, capture the sequence of events, not that led to the bad habit execution,
367
but actually to take advantage of the fact that the neurons
368
that were responsible for generating that bad habit where we're active a moment to go
369
and to actually engage in a replacement behavior immediately afterward.
370
So let's give it an example.
371
Let's say you find yourself, you're trying to do focused work, you pick up your phone, you're disappointing yourself for picking up your phone.
372
You could, of course, just put it down and re -engage in the work behavior.
373
But if you were good at that, then you probably wouldn't have done it in the first place.
374
And so what turns out to be very effective is to go engage in some other positive habit.
375
This has two major effects.
376
The first one is you start to link in time the execution of a bad behavior to this other good behavior.
377
In other words, you start to create a kind of a double habit
378
that starts with a bad habit and then ends with a good habit.
379
So as I mentioned before, this might seem counterintuitive.
380
You might think, why would I want to reward the execution of a bad habit with a good habit?
381
I don't want to reward myself for the bad habit, but really what you're trying to do is you're trying to change the nature of the neural circuits
382
that are firing so that you can rewrite the script for that bad habit.
383
And so when people have applied this kind of approach,
384
it removes the need to have constant conscious awareness of one's own behavior prior to that behavior, which is very, very difficult to.. achieve.
385
Rather, what they find is
386
that they are able to engage in remapping of the neural circuits associated with bad habits in ways that are very, very straightforward, right?
387
Because you can always identify when you've done the thing you don't want to do, and then tack on to that something additional that's positive.
388
Now, the nature of that positive thing is important.
389
You don't want it to be something that's very hard to execute.
390
You want it to be something that's positive and fairly easy to execute
391
so that you're not struggling all the time to insert this on top of this bad behavior, whatever that bad behavior might happen to be.
392
And of course, I want to acknowledge that breaking bad habits is really hard.
393
So today we've covered a lot about the biology and psychology of habit formation and habit breaking.
394
My hope is that today you've learned both the biological mechanisms
395
and the practical tools by which you can start to establish habits that for you, you deem adaptive, healthy, and that are going to support you and your goals.
396
And that you can start to dismantle some of the habits
397
that you find to be unhealthy or maladaptive for you and for your goals.
398
And once again, I want to thank you for going on this journey of exploring the neuroscience
399
and the psychology of habit formation and habit breaking.
400
I hope it supports you in your goals.
401
And last but certainly not least, thank you for your interest in science.
Baixar aplicativo
Tudo o que você precisa para falar fluentemente
Pronúncia com IANota em cada frase
Prática de IPADomine cada som
VocabulárioMonte seu banco de palavras
Jogo de vocabulárioAprenda brincando
Mesmo canal
C11,316
Why Reading (Books) Makes Us Better at Speaking
Daily ConversationUniversity StudentsWorking Adults
C157
Why Women Over 30 Should Consider Freezing Their Eggs
University StudentsWorking Adults
C13
Your Memories & Emotions Impact Immune Status
Daily ConversationUniversity StudentsWorking Adults
B2Dr. Arthur Brooks: The 3 Macronutrients of True Happiness
Business EnglishUniversity StudentsWorking Adults
C14
How Foods & Nutrients Control Our Moods | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C12
Food & Supplements for Brain Health & Cognitive Performance | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C13
The Science & Treatment of Obsessive Compulsive Disorder (OCD) | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
C129
The Cure for Addiction
Daily ConversationUniversity StudentsWorking Adults
C14
Essentials: Neuralink & Technologies to Enhance Human Brains | Dr. Matt MacDougall
Daily ConversationUniversity StudentsWorking Adults
C134
Welcome to the Huberman Lab Podcast
Daily ConversationUniversity StudentsWorking Adults
C117
You Can Learn New Habits Very Fast: Brain Circuits Rewire Faster With Urgency
Business EnglishUniversity StudentsWorking Adults
C13
Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum
Daily ConversationUniversity StudentsWorking Adults
C11
Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair
Business EnglishUniversity StudentsWorking Adults
C12
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C18
Build Muscle Size, Increase Strength & Improve Recovery | Huberman Lab Essentials
Daily ConversationWorking Adults
C121
Tools to Improve Your Focus & Concentration | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
C14
Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick
Business EnglishUniversity StudentsWorking Adults
C120
Tools to Set Your Cortisol Rhythm
Business EnglishUniversity StudentsWorking Adults
C15
Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
Business EnglishUniversity StudentsWorking Adults
C16
Control Your Brain Chemistry for Focus, Motivation & Well-Being | Huberman Lab Essentials
Daily ConversationUniversity StudentsWorking Adults
FOR YOU
Vídeo recomendado
C12
155 frases
The #1 Habit for Productivity - Dr Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
C16
49 frases
A neuroscientist’s guide to reclaiming your brain | Nicole Vignola
Business EnglishUniversity StudentsWorking Adults
C12
388 frases
How to Set & Achieve Goals | Huberman Lab Essentials
Business EnglishUniversity StudentsWorking Adults
B21
293 frases
How to Break ANY Bad Habit Using Neuroscience
Business EnglishUniversity StudentsWorking Adults
C11
53 frases
Atomic Habits - Chapter 1: The Power of Tiny Changes | Inspired by the book by James Clear
Business EnglishUniversity StudentsWorking Adults
C114
256 frases
Psychology of Discipline (And How to Trick Your Brain Into Craving It)
Business EnglishUniversity StudentsWorking Adults
C19
38 frases
The Neuroscience of Learning
Business EnglishUniversity StudentsWorking Adults
B27
84 frases
Daily Habits of Successful People | Brian Tracy
Business EnglishUniversity StudentsWorking Adults
B22
99 frases
The Science of How Your Brain Forms Habits (and How to Take Control)
American AccentBusiness EnglishUniversity StudentsWorking Adults
C12
409 frases
Rewrite Your Life with Positive English Habits | Growth Mindset English Podcast
Business EnglishUniversity StudentsWorking Adults
C17
248 frases
The Optimal Morning Routine - Andrew Huberman
Business EnglishUniversity StudentsWorking Adults
Vocabulário e dicas de fala para esta lição
Esta aula de conversação de nível C1 usa o vídeo “The Science of Making & Breaking Habits”. As palavras que mais se repetem: habit, particular, phase. Este vídeo tem 401 frases e 6740 palavras para praticar shadowing. A fala dura 36:11. O falante fala rápido, cerca de 186 palavras por minuto, então espere sons ligados e reduzidos. 83% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
As 15 palavras mais avançadas do vídeo, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| limbic adjetivo | /ˈlɪmbɪk/ | límbico |
| friction substantivo | /ˈfɹɪkʃən/ | fricção |
| neural adjetivo | /ˈnʊɹəl/ | neural |
| execute verbo | /ˈɛksɪˌkjuːt/ | executar |
| bracket substantivo | /ˈbɹækɪt/ | cantoneira, cachorro |
| neuroplasticity substantivo | neuroplasticidade | |
| reflexive adjetivo | /ɹɪˈflɛksɪv/ | reflexivo |
| linchpin substantivo | /ˈlɪnt͡ʃˌpɪn/ | chaveta |
| activation substantivo | /ˌæktəˈveɪʃən/ | ativação |
| procedural adjetivo | /pɹəˈsiːd͡ʒ(ə)ɹəl/ | procedimental |
| serotonin substantivo | /ˌsɛɹəˈtoʊnɪn/ | serotonina |
| dependence substantivo | /dɪˈpɛndəns/ | dependência |
| terrific adjetivo | tremendo | |
| beneficial adjetivo | /ˌbɛn.ɪˈfɪʃ.əl/ | benéfico |
| cardio substantivo | /ˈkɑɹ.di.oʊ/ | cárdio |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| turn out verbo | terminar | |
| wake up verbo | /ˌweɪk ˈʌp/ | acordar, despertar |
| pick up verbo | pegar | |
| calm down verbo | acalmar-se | |
| carry out verbo | /ˈkæ.ɹi aʊt/ | carregar |
| get up verbo | subir | |
| keep up verbo | manter | |
| move forward verbo | adiantar |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- Today, we're talking all about habits.
- You're either alert or calm.
- You're either asleep or stressed.
- What if you wake up?
- How many of them am I naturally doing?
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | you've been thinking · you've been working |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | You've probably heard · we've taken · haven't heard |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | is made · are designed · be formed |
| Orações relativas who / which + oração — informação extra sobre uma pessoa ou coisa | somebody who wants · one, which is · behavior, which is |
Pronúncia para ficar de olho
O falante usa 158 contrações e formas reduzidas, como you're, don't, I'm. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “sh” e “zh”: friction /ˈfɹɪkʃən/, activation /ˌæktəˈveɪʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, socially /ˈsoʊʃəli/
- Palavras longas — acerte a sílaba tônica: activation /ˌæktəˈveɪʃən/, procedural /pɹəˈsiːd͡ʒ(ə)ɹəl/, serotonin /ˌsɛɹəˈtoʊnɪn/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, consolidate /kənˈsɒl.ɪ.deɪt/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: limbic /ˈlɪmbɪk/, execute /ˈɛksɪˌkjuːt/, bracket /ˈbɹækɪt/, override /oʊ.vɚˈɹaɪd/, consolidate /kənˈsɒl.ɪ.deɪt/
- /l/ final — a língua toca o céu da boca, não vira “u”: neural /ˈnʊɹəl/, basal [ˈbeɪzəɫ], procedural /pɹəˈsiːd͡ʒ(ə)ɹəl/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, habitual /həˈbɪ.t͡ʃʊ.əl/
- /h/ — um sopro suave, diferente do “r”: likelihood /ˈlaɪklihʊd/, habitual /həˈbɪ.t͡ʃʊ.əl/, hippocampus /ˌhɪpə(ʊ)ˈkæm.pəs/, hormone /ˈhoɹmoʊn/, horizon /həˈɹaɪ.zən/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como limbic, friction, neural.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.