6 small habits can CHANGE your life in 2025 (21 day plan)

Discover the science behind making and breaking habits with Dr. Andrew Huberman. In this video, he shares simple, actionable tips rooted in neuroscience to help you build better routines and eliminate bad habits. Plus, learn his easy-to-follow 21-day plan to kickstart lasting change in your life.

00:00 Intro
00:21 The value of habits
00:58 21 day plan to build habits
01:32 Permission to fail
02:10 Avoid punishing yourself
02:33 After the 21 days
03:04 Habit review & assessment
03:55 Repeat the process
04:33 Bad habits
04:56 Neuroscience of bad habits
05:16 The behavioral level: reflexive habits
06:24 The traditional approaches
07:06 The key to breaking habits
07:52 Replacement behaviors
08:46 Why it works
09:23 Remapping your neural circuits
10:38 Choosing a replacement behavior

This video is a condensed and highly edited version of the full 110 minute podcast from @HubermanLab. We highly recommend watching the full episode and following the pod.

Andrew D. 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
YouTube: @HubermanLab

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#andrewhuberman #hubermanlab #habits #newyear #newyear2025 #goodhabits #healthyhabits #healthylifestyle

[RespireOfficial]

What topic/speaker would you like to see next? Comment below 👇

[garygjl]

This is my observation of younger men, middle age men in my mid 70's.. You simply don't value silence, you don't value just breathing. It's, I got to do this this then this. Of course you have to workout, you have to eat, you have to sleep, you have to keep your affairs in order. The discussed approach Huberman is talking about just doesn't last.

[daisys]

What a brilliant interpreter of the science of neurons and what remarkable articulation! You are simply fantastic.

[Metz]

Mine are these:
1. Play Keyboard
2. Read and write
3. Podcast/blinkist
4. 10.000 steps
5. Workout/Stretching
6. Cold exposure, caffeine, sunlight

[SuriatiSupaniChannel]

1. Meditate
2. Read
3. Prayers
4. Write my New Identity Script

[alyssavo]

Mine mini habits are:
1. Learn Spanish 1 lesson on Duo
2. Push up 10 times
3. Read a page
4. Meditate 5mins
5. Watch or learn one video about my biz
6. Journalist 10mins
Lets rock 2025!! 😅

[JugglinJellyTake]

I'd add to this 2 or 3 levels of varying difficulty, eg increase number of fruit by one or two items per day though this is something that should be tapered similar to an addiction. A more challenging one might be smoking cessation, remove the first one each day for a week, eg one before breakfast? Just after breakfast? Just before getting on the bus. That builds up delayed gratification, coping mechanisms and the ability to say no that are vital later on.

[delaadobor]

My habits;
1. Dress my bed when I wake up
2. Meditate 20min
3. Exercise 15- 30min
4. Read a book 1hr
5. Study for exams 1-2hr
6.

[caroziel]

Could you do a video about what habits are beneficial for chronic migraines? Or brain health in general? That would be very appreciated

[LAKSHMIDIKSHAN]

bro i am going to try this,
thank u for creating the vedio for us

[rafarwo]

This is very interesting 🤔 Happy New Year Humans! Let's break those bad habbits!

[micheleroush]

Happy New Year! This is very helpful, completely makes sense, and is doable. Thanks.

[rizalconsulting]

i think it is good if you put mark for the video. so, we can see the whole picture. thank you.

[TtAAA-pl]

My 6 small habits
1.take a sun rise 5-10 minutes
2.meditation and breathing technique 5-10 minutes
3.weight training +calisthenic 30m to 1 hr
4.running or cycling 45 minutes up up
5.Cooking dinner with good nutrient by my self
6.Learning new things+Practice to be a pilot

[DanieleScuteri]

We slowly become hour habits…this is why we have to choose them wisely!

I recently made a video about Journaling. A habit that is changing my life! 🙌☺️

[neehar]

Fascinating~ I can’t help but wonder… Does anybody really keep a donut on a plate in the refrigerator?

[kimdavis]

Ok so if I want to break the “bad” habit of ignoring a pile of items I intend to donate I should ….. ?

[Ankurrajput]

Can anyone brief how to remove bad habit in easy way ..please

[UnlockyourIQ-yq]

😢😢why any one not mentioned here point for me little charm

[DurgeshMaurya-dzxq]

I know very well how to build a habbit but I can't do this because I am very lazy people 😢