NEUROSCIENTIST: 3 Mental Habits of the Highly Successful
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- čas přidán 10. 05. 2024
- Andrew Huberman shares 3 daily mental habits of the highly successful.
00:00 Why habits are important
00:36 1 - Procedural visualization
02:35 2 - Task bracketing
05:23 3 - Positive anticipation
Andrew Huberman is an American neuroscientist and tenured associate professor in the department of neurobiology and psychiatry and behavioral sciences at Stanford University School of Medicine.
Speaker: Andrew Huberman
CZcams: @hubermanlab
Original Podcast: • The Science of Making ...
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#andrewhuberman #habits #routines #motivation #motivational #dopamine #neuroscience #health #focus #growthmindset #mindset #growth #selfimprovement
Comment what author, concept, or topic you’d like to see next!
How much does nutrition/supplements (no sugars/cheap carbs) have to do with this? How much does exercise matter? How much does sleep matter?
😢😅🎉😂😢😢😊😢😢😂😢😢😢😮😢😮❤😢😢😢😢😅😂😂😂❤😢❤😢
6:42 6:44 6:45 6:45
Would you be able to do a video on how to change low confidence and maybe anything on body dysmorphia
How does being aware of knowing these things affect the outcome of the affects,like if you know the benefits of forcing yourself to do something that you don't want to do does it mean in a way we begin to enjoy it so the benefits don't work as good anymore?. It's a bit confusing to explain the question but it might be one of those paradoxes. Like if we are aware that bracketing works and know the procedure should we bracket knowing the procedure as well and could we bracket bracketing procedures so it could go on and on. Is there some kind of maybe meditational state someone could get into by repeated extended task bracketing visualizations that get larger and larger?
1. Think things through
2. Repetition builds habits
3. Think about the benefits of the new habit you're adopting
This is one of the channels that gave me the courage to start my CZcams channel 9 months ago about self development. Now I have 1,426 subs and > 1,000 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I could haven’t learned without getting started in the 1st place.
Keep it up! Stuff like this takes time and it’s not easy.
@@user-ng5yo3kh8x Whoever you are, I don't know you personally but I can say that you're one of the non-judgmental and open-minded people who is not fixated on tangible or external factors in order to learn from someone like me. Just because someone doesn't have a piece of paper as a credential, doesn't mean that person is not entitled to share personal experiences with the hope & intention to inspire others. Keep up with whatever it is that you're doing to improve mankind or improving your life even to a slight degree each day. This is just one part of a bigger puzzle for creating my CZcams channel about holistic health. I literally could have died back when I was 14 years old due to major depression but here I am right now replying to you, a CZcamsr, who's full of fulfillment and dedication to help others to be a better version of themselves. I ain't better than anyone else but my old self. That's all that really makes this CZcams thing more meaningful and enjoyable. Thanks so much for your support! I am hoping that you can join me with this endless personal development journey! :)
Good luck !😊
Beautiful
@@Projecthappiness24 Thank you!
What I really focus on is the value of the content and what I’m truly passionate about while helping others! I'm glad that I'm foolish enough to believe that I can actually start making money through my passions. I've never thought that I'd able to gain 1K subs faster. I can't imagine how many opportunities could have been wasted if I didn't have courage to go after them. That includes having this channel, being in a management role, having the people who actually care about me for who I am, freelance gigs, being an ambassador in a creative community and now I'm also planning on honing my public speaking skills through joining a toastmaster club and these all happened this year. It started with writing them all down on a piece of paper. A paper that serves as a reminder for me to go after what I want even through hard times. I'm not bragging about my accomplishments but simply hoping that this message can also inspire others to believe in themselves.
Thank you for linking Original podcast.
Visualization: think about every small steps associated with the particular task .
Task braketing : set a exact time bracket .this is the daily goal .like social activity, exercise this all are like brush the teeth no matter i have to do
Reward : before starting think how hard it is going to be ...nd after that finished reward urself
Yes-best summary of the 3 habits.
Teeth brushing is a good example, but it’s really a necessity more than a habit. I learned that in the morning, bacteria have formed on the teeth and in the mouth… that’s why it’s good to brush teeth _before_ breakfast rather than only brushing after it. This was maybe a year ago, but it’s been a while. It’s not an unthinking habit; I forget sometimes, but usually make a conscious decision to brush them… often my mouth is yucky anyway and I brush them simply because I know the cause of my yucky mouth now.
Another one is having a pee. I usually have to anyway, so it’s not an unthinking habit. I put the kettle on, usually before I brush my teeth or pee. In fact, my ritual is mainly: shuffle out to the kitchen (I’m not a morning person), turn the kettle on, go to the bathroom, have a pee, wash my hands, brush my teeth. I then get my cup and put a spoon of instant coffee into it (no machine yet for _real_ coffee… but it’s coming!) and pour and stir. Coffee helps wake me up, but also helps stimulate my bowels. Okay, this is a bit much, but these are conscious choices with goals in mind. I’ve just started, today, going out for a few minutes of sunlight, so that is going to be with my coffee.
Probably one of the most important videos I've watched in my lifetime.
a short and crisp video with non negotiable takeaways. what a great curation. Thank you.
Fast base learning, very informative, best CZcams channel!!!!
Amazing video and i really enjoyed it. After watching this video i got clear clarity on how we can do new habit in our life and the importance also. What i understood in this video has reward you self like you planning to walk up at 5 am in everyday and go for a walk so next day onwards you just starting to walk up in early morning after that you just do what you more like or reward your self like eating chocolate or something. After you doing this in at least fourteen days this has become your habit and day by day we can do something new based on this rule. Finally thank you Andrew Huberman for the informative video and i really enjoyed it and if you really want to improve your self do this rule in your life and result is awesome and do if really want a change.
1. Working Hard
2. Being able to rest
3. Positive Self Talk
The first one was visualization
How to properly work hard or do other stuff depends on the biology and mechanisms and without that knowledge, it's a useless advice.
definetely a NGMI here @@cytroyd
bro didnt get the video
great session sir... much appreciable
This video closes with "focus on REWARDING yourself for the execution" as well as the bracketed beginning and end. I just watched another Huberman video about not rewarding activities that are intrinsically enjoyable because the reward reduces the enjoyment. I think in this case with bracketing, "reward" means something different but I'm not entirely clear on the distinction.
I would also like more clarification on this! How do you do both? Start a habit (say exercising) by rewarding yourself, while also not doing it for the reward but the effort itself?
@@tobycurrie4499what I learnt from him in his another video about dopamine is that don't start any activity or end it by rewarding yourself that increases your dopamine so much or that gives you sharp peak of dopamine, it can make the exercise or those activities less enjoyable as you are conditioning the activity by those substance. Rather you need to get the dopamine by the task itself, even if it's hard to continue say yourself things like " I am doing it because it's my choice and I'm doing it because I love it. ( even if you don't love, saying that way will alter your brain and over time you will get the dopamine from the task )". To understand it better you can watch his video.
Well, you can do both. Positive anticipation and visualisation help with showing WHY a task is good to do, why you should master it and why you are going to successfully do it. That primes you to do a task simply because it’s what you need to do, and eventually doing this just becomes routine. Rewarding yourself after doing it anyway is just a reinforcement mechanism.
It’s adding a positive to a positive. Really it is about HOW you set it up more then anything.
I think this "reward" is positive feeling for the step before, during, and after executing the habit, but I could be wrong.
Task bracketing is still not clear to me
This is what I do and and it so surprising to hear that this is the way to create a best way of doing something
🎯 Key Takeaways for quick navigation:
00:39 🧠 Practicing habits leads to changes in cognitive and neural mechanisms associated with procedural memory.
02:38 🧭 "Task bracketing" involves neural circuits that help acquire and stick to new habits or break existing ones.
03:51 💡 "Task bracketing" determines whether a habit will be context-dependent or strong and likely to occur consistently.
04:48 🦷 Brushing teeth is an example of a strong habit influenced by robust task bracketing neural circuits.
05:58 🌟 Positively anticipating the onset and offset of a habit and rewarding task bracketing can aid habit formation and maintenance.
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Thank you for that!
Thanks
Thank you. Obrigada.
Thanks for the vedios, thanks to Mr Andrew for such insightful technique of habit formation ..
I really appreciate the way you clearly simply explain these FACTS that anyone can start to implement ASAP🙏🏼🐬🙏🏼💎
I literally have that espresso making habit for me and my husband every morning, and it’s my favorite part of the day 😊
Thank you. This is very interesting. Can you please make a video about breaking the specific habit of smoking?
FYI thanks for all the helpful information
Amazing video...❤
I find it that I am more “balanced” when it comes to go and no go… however… The go function is often inhibited by my autistic traits and sensory needs. I can feel deep resistance to almost anything some days and high motivation to go on other days… but it is not consistent and it does not form a pattern. I never know what it will be until I get to that time and check in with myself. It’s pretty frustrating. That is why making myself comfortable has to be a priority before I can perform or even (slightly) socialize.
ada 3 kebiasaan yang disampaikan Andrew:
1. terkait dengan prosedur, dimana seseorang harus memiliki visualisasi atau plan step by step kebiasaan baik yang akan dia lakukan atau jadiin gaya hidup.
2. mengenai task bracketing: membagi kejadian/saat melakukan kebiasaan baik sebelum, saat melakukan kebisaan, dan sesudah melakukan kebisaaan.
3. memaknai secara positif (hebat) dan negatif (kesulitan, penderitaan, dll) dalam kejadian yang dilakukan untuk melakukan kebisaan berdasarkan task bracketing diatas. Contohnya apa perasaan sesaat ngelakuin cardio 45menit, gimana penderitaannya, gimana enaknya, dsb.
Love you dear 🙏🏼🥰
Darn I think I am in love wiht your persona!! Thank you SO much for this information...lots of commons sense to activate combined with focus
He is a genius
It is extremely useful , the incredible part of the video is repeating each task, but with steps, my philosophy to acquiring hobby is by doing the same thing over and over (decipline), with different steps 🤸♀️🚶♀️😮
So, what you're saying is decide what's important to you and what's less important to you.
Also motivations, the reward of the action, itself, and "rewards" (dopamine) after finishing.
Task Bracketing : getting my body into the gym . Anticipation - Other videos tell me to "Act As If" . Hand up to cover the side of my mouth and say : "I am going to the gym ! Tee Hee Hee ! " Like it was a secret pleasure that no one was allowed to know about and I am getting away with it .
Silly ? Yes ! But works for me .
Great. Can you perhaps explain how this would work for breaking a habit. How and what do you visualize and bracket?
Can’t thank you enough 🙏
I would recommend you a book called 'atomic habits' in which there are step by step guidelines to make or break a habit. I am commenting 4 months after your comment But hope this will be helpful. Happy life ❤
Thank you 🙏
wow! profound.
What's your advise for father of 2 kids: 20 months and 2 months old? I used to workout and play tennis in the morning but now my entire schedule revolves around them. I can hardly train or play tennis. Please advise
Thanks for the video.
Limbic friction?
I would like to know how many people have actually formed habits using task bracketing and how long those habits have lasted.
I am curious as to how to deal with the issue of being unclear as to which task to do in which order. I sometimes find I have several important tasks to perform and either I just start with one, then realize this could be the wrong sequence, or sometimes I find I just give up through overwhelm and all tasks are abandoned. There has to be a way out of this.
I find it's a bit of trial and error to work out what things, or sorts of things, should come first.
I often like to start with something easy so I can start with a win.
I've also found having too many things on my to do list just doesn't really work.
If you list out the things you need to do and review the list, you can mark things that you know are the most important, I.e. will have the most impact. If you look down the list, some things stand out as being most important while others are trivial. You can ask yourself "what will happen if I don't do this?" - if the answer is nothing much will happen then it probably isn't important.
It helps if you know what is most important at a given time, for example a course you are doing, or making money, or some health concern, etc. Then the things that are most important/impactful will be the things that have the greatest impact on that highest priority value.
And sometimes you just have to done thing, maybe the easiest. Sometimes there is an assemblage of small tasks that you can get done in an hour to make your list shorter. Spending time thinking about the right order to do things can really block your progress.
If you first think about the best sequence, you will get to the point where thinking is no longer helpful, and you just have to try it and learn from your mistakes.
This is most useful for things you will do again, and if you won't do them again then it doesn't matter so much! I've learnt to focus on the things that will stick around in my life because I will see a better return on my investment than things that are for a limited time only.
Hope that helps
How do we practically make neural circuits robust around a particular habit?
I am a person who didn't brush for around 6 months because I was so less-energetic and sleepy !
this things have mentioned in atomic habits book after reading the book i am watching the video
What are some exmaples of rewarding task bracketing?
What is it when you cannot visulize but you can think about it. I always thought the to visiualize you have to see a picture in your mind.
Pragmatic Content, subject in itself is really exciting and I d suggest everyone to read upon Atomic Habits by James Clear.
00:01:50 Think through the specific steps required to execute a new habit.
00:02:24 Visualize the sequence of actions needed to perform a habit to increase the likelihood of regular execution.
00:04:59 Practice task bracketing by anticipating the start and end of a habit, and rewarding yourself for the effort.
00:05:23 Cast a spotlight on the events before and after a habit to create a neural imprint for its execution.
00:06:36 Reward the process of task bracketing along with the completion of the habit itself.
Can task bracketing be more challenging if one is ADHD? I feel as though rewarding the task as well as the bracketing of said task may create more dopamine? Just wondering 🤔
I didn't really catch what Task Bracketing asks me to do
I never thought about these things still carry out my work😂
Super channel. Can you please make a video about more systematic dynamics in society that has to change? Screens, commercials, fastfood, workstress. How can you be more actiivist to change society? Not all is being sooved on a personal level...
3:38
😅😆
I never met those was epic
#2 and #3 are the same, brackets or onset-offset. Same thing.
Great information insightful ! Very helpful & useful us SENIORS. Personally this person prefers a VARIETY OF VARIOUS NON HABITUALLY Actions activities daily. Both sides
of this person's BRAIN MIND LIKES VARIETY. 😮 NO HABITS. EVERYDAY IS A NEW DAY !!! REPETITIONS LEAD HUMANS INTO DISEASES, ILLNESSES, PHYSICAL INJURIES, IMPAIRMENTS, WEARS OUT JOINTS, WEARS OUT OUR MINDS, GETS US STUCK IN RUTS, STAGNATES OUR MINDS. SAME OLD STUFF, 😢😢 AGES the human brain too fast. Habits are not not not
Healthy for CRISSIS, TROUBLES, OR WHEN U HAVE TO STEP BACK or You have to STEP UP TO SOMETHING TOTALLY NEW. MENTAL SHOCK. DRAMA, FEARS, Can not make quick changes . HABITUALLY Lifestyles r NOT Completely HEALTHY. VARIETY IS BEST!!! BE A FREESPRIRT!!! LOADED with PATIENCE, Confidence, REASONABLENESS, Intelligence thinking, able to CHANGE TASKS comfortably. 😅😅 All brain 🧠 functions in action. Better understanding. Different types
Any hacks - for people with ADHD - how to build and sustain habits...when that part of the brain...turns off and on ! Thank you
If you knew anything suggest me. I have one hack "Being Aware" it means you should know what to do now and next.If you wake up at morning grab a book and pen,write down the next 3 to 5 things that you want to do and immediately do the first thing.When you completed the first thing strike out and go to second thing and so on.All day you should write your next to-do lists and strike out. You should Make it easy and Make it interesting otherwise our ADHD brains lose intrest in this technique too.
When you are learning something and you get distracted (like Adhd minds do) stop there, don't learn and stare at the walls and think about "what am I learning right now" this will make you curious about the topic and makes you interested to learn the topic again.
How to measure progress? Other people notice change. I notice a difference. More money. Better looking dates. Different “friends”. Why learn all this valuable information about ourselves if the only benefit is to know the information.
As an adult, I can "reward" at any time. How do I "reward" myself for doing that difficult thing?
@1:16 it's "sets and REPS", not WRAPS
Very cool, I make extremely interested. I only have my situation to reflect upon as far as? the basil ganglia. Can that Be suppressed and how and in vice versa.
Can a near death experience Amplify those mechanisms in the brain to completely break a twenty three year deadly habit cold turkey.
How many times could you repeat this task bracketing like doing the task bracketing procedure then task bracketing task bracketing doing the procedure then task bracketing task bracketing task bracketing doing the procedure then task bracketing task bracketing task bracketing task bracketing until they are all one procedure. Could i travel to the multiverse because I have created in a way a multiverse in my mind. Because we don't know exactly what conchiousness is, could the multiverse be accessed through conchoiusness or maybe other dimensions by using some form of task bracketing. This question needs a neuro scientist/pfysisist/ who knows what expert to answer 🤷
My child is 15,16year .my child kase focus kare or kis tarah kare study or other things mai please bhatya hum sa kase contect ho yaha bhi bhatya
Google Huberman study focus
How Human Nature Works
Human nature is the desire to receive, also called “desire to enjoy,” and it functions by receiving what is beneficial to itself and rejecting what is harmful. Everything in our lives is built upon this calculation where we first try to distance ourselves from harm, and then seek how to draw ourselves closer to what is beneficial.
Human nature also includes a multilayering of systems that work simultaneously on still, vegetative, animate and human levels. One of those systems is our bodily one, which operates involuntarily. If our bodies are healthy, then they know what is good for them and draw that goodness to themselves. After the bodily system, there is the emotional system, which also functions relatively according to instinct. From the emotional system, we move to the mind, and from the mind to the intellect, and so on. That is, we have systems over systems that concurrently work on receiving what is beneficial and rejecting what is harmful.
Such is human nature and the essence of our lives. Our every desire, thought and action operates according to the calculation, “How can we receive what is most beneficial to us and reject what is harmful?”
why music ????
My was one of those people that can wake up at the moment of alarm..and he had the same time going to sleep.. within 5 minutes he was out cold
What abt breaking a habit ?
🎯 Key Takeaways for quick navigation:
01:20 🧠 *Understanding procedural memory is crucial for habit formation. It involves holding the specific sequence of steps needed for an outcome, similar to a recipe or a protocol.*
02:24 🤔 *Adopting a simple mental exercise of visualizing the specific steps of a new habit enhances the likelihood of regular habit performance over time.*
04:05 ⚙️ *Task bracketing, associated with the basal ganglia, is a powerful tool for acquiring and sticking to new habits. It involves framing events just before, during, and after initiating a habit, creating a neural imprint for reflexive behavior.*
05:28 🕰️ *Consider not only the procedural aspects but also the events preceding and following a habit. Task bracketing helps establish a neural fingerprint for the habit's timing, making it more likely to occur consistently.*
06:39 🌟 *Positively anticipate and reward task bracketing by acknowledging the effort, difficulty, and positive outcomes associated with a habit. This reinforcement contributes to habit formation and maintenance.*
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How tf is this channel monetized bro?
Did you figure it out
@@ThriveNow123 Yeah, It's monetized but huberman gets the cash. Basically you wont make any ad revenue with these kind of channels. You can however earn money with affiliate links or sponsorships.
How to practically task bracket a particular set of thoughts and actions?
04/25/24
Жду баблишка и тоже залечу попробовать) интересно что получится)))🚰
Kindly maki things very very sample,
My dad never brush his teeth when I was a child I'm watching shave that I never see him brush his teeth is only it's all about first your second grade that I realized he had false teeth no one ever taught him to brush his teeth or wash his hands at least obsessed about washing my hands but I never learned to brush my teeth habitually funny what little things you pick up the things we don't not laying blame her accusation just interesting observation
Action > Theory
🎉
Why did you stop uploading videos
He is still uploading his longer podcasts on his main YT channel @hubermanlab
The way he discusses it is very abstract, instead of giving concrete examples.
You have the formula now implement.
Next topic how do you know when someone is mentally ill?
5:58
In other word 6:36
So can someone break this down for me, like Im 5, to be able to apply this information specifically to stopping smoking?
Read
" Atomic Habits " By James Clear
The theory is way less technical than this.
In fact, everything this guy said in the video I could apply it subconsciously to a habit rule in james' book.
Give it a try
PS: Believe it or not I quitted smoking and started intermittent fasting just eating a lollypop whenever the urges would come.
Yes, maybe you start eating a lot of lollypops but it's WAY LESS damaging than smoking everyday (and having that stick in your lips kind of replaces the cigarette feeling a bit so you don't get desperate)
I took advantage of the dopamine release I got eating the lollypop as a REPLACEMENT
When there's is a wish to change your state there's a replacement if you split it into pieces you can go down and down until the very foundations of that specific desire.
In this case, to relax.
Question is, is it there a way to relax or change your stressed mood BESIDES smoking? Yes. Plenty of them
Problem is bad habits are 99% of the time WAY EASIER than good habits because they are indeed easy and we, as human being crave " easiness ". It's biological.
Still, according to the book, if you wanna break a bad habit you must destroy every piece of the chain
Cue(signal) - Craving - Response - Reward
The cue to smoke could be maybe when you see someone smoking (unconscious signal)
If you get the signal (visual, auditive, etc) there comes then a CRAVING(desire to change to that state)
The response is when you effectively lit the smoke and the reward would be the dopamine burst inside your brain
So the dopamine settles things like
1.- Smoking makes me feel relaxed
2.- Do it again and you'll get the same
Problem is, if you do it too much your brain starts defending itself by building dopamine resistance to that specific stimulus. This explains why ppl need more and more cigarettes to get the same feeling after getting into the habit.
I could tell you how you can destroy every chain of the bad habits but you can find out yourself reading the book :)
Good luck!
Hm. At a guess visualise what you will be doing instead of smoking? Eg getting up and having a coffee or chatting with friends without smoking...
Maybe visualise benefits of quitting smoking vs undesirable effects of continuing.
Reward yourself for not smoking
???
The “Brushing your teeth” part is so not true. So many people fall out of self-care when depression hits.
Of course it doesnt only apply to teeth brushing. But it rly bothers me that he said it like that.
So many people fall into self pity when depression hits. Today’s society breeds self pity wimps who turn to medication instead of internal fortitude to deal with the realities of life.
Morning coffee and poop habit
How can i get rid of these subtitles. They very annoying and they cover his face
Find the original post...
This is Andrew huberman with huberman lab. I forget if his name has one n or two
Find the original post at his channel huberman labs
god fucking damnit
Haha yep!
Tango hard to take this Guy Seriously So Mutch time is taken in Advertising unfortunately it’s the American Way
Feedback: huge distraction from your content: text in the centre, mike blocking your face, unnecessary background images
Maybe he is trying to make the message of the video the most important thing to focus on.
Wtf
This isn't his video
This is basically a clip from Huberman Lab edited into this
You are stealing someone else's work and presenting it in your channel! Disgrace! Do something unique, something of your own. Stop earning points from someone else's work!
this things have mentioned in atomic habits book after reading the book i am watching the video