The Science of Making & Breaking Habits
December 4, 2025 · 36 min · 16 chapters
Chapters
- 0:00Habits
- 0:43What are Habits?, Neuroplasticity
- 1:21Goal-Based vs Identity-Based Habits
- 2:33How Long Does It Take to Form a Habit?; Limbic Friction
- 5:31Tool: Linchpin Habits
- 7:23Habit Strength, Context Dependence & Limbic Friction
- 9:13How We Form Habits, Tool: Review Procedural Steps
- 11:21Tool: Task Bracketing
- 15:02Should You Schedule Habits?; Phase-Based Habit Plan
- 17:00Phase 1 (Morning) & Challenging Habits
- 18:23Phase 2 (Afternoon), Relaxation; Mellow Habits
- 21:46Phase 3 (Evening), Enhancing Sleep & Habit Consolidation
- 25:00Habit Flexibility & Daily Timing
- 27:40Tool: 21-Day Habit Program; Habit Missteps
- 32:47Tool: How to Break Habits & Replacement Behaviors
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