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