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Weekly · Sunday Morning

Five longevity claims.
Worth your time.
Every Sunday.

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Rapamycin extends mouse lifespan 9–14%
NAD+ precursors reverse aging in humans
Blue-light glasses improve sleep quality
Walking 10 min after meals blunts glucose
Verdict change — caffeine half-life downgraded

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Best Ways to Build Better Habits & Break Bad Ones | James Clear — Whalespan

Content›Video›Best Ways to Build Better Ha…

Best Ways to Build Better Habits & Break Bad Ones | James Clear

Andrew Huberman2h 35m · 2026-01-05

Claims Made

307

Claims Supported

270

Support Rate

88%

Support rate

270 of 307 claims supported

270 supported37 partial / not

Claims from this content

158

✓Well SupportedAG1 is a vitamin, mineral, probiotic drink with adaptogens designed to meet foundational nutritional needs and provide insurance for adequate fruit and vegetable intake.✓Well SupportedComprehensive blood testing is vital for detecting many aspects of mental and physical health, and Function Health offers this affordably.✓Well SupportedAndrew Huberman's mercury levels decreased after limiting tuna, increasing leafy greens, and supplementing with NAC.✓Well SupportedFunction offers over 100 advanced lab tests for comprehensive bodily health assessment.Well Supported

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A. Volkovreader

4h

Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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2d

Would love a "what would change this verdict" RSS feed. Sign me up if it exists.

✓

An Eight Sleep mattress cover can improve sleep by increasing speed of falling asleep, reducing nighttime awakenings, and enhancing feelings of refreshment upon waking.

✓Well SupportedThe book 'Protocols: An Operating Manual for the Human Body' offers scientifically substantiated protocols for sleep, exercise, stress control, and focus/motivation.

✓Well SupportedSmart mattress covers can be programmed to maintain a specific sleep temperature, which aids in falling asleep, achieving deep sleep, and REM sleep.

✓Well SupportedBrain and body temperature must drop by approximately 1 degree Celsius to fall asleep and stay asleep.

✓Well SupportedRed and near-infrared light therapy can improve cellular health, aiding muscle recovery, skin health, pain and inflammation reduction, and sleep enhancement.

✓Well SupportedEight Sleep's Pod 5 features 'Auto Pilot' which adjusts bed temperature, elevates the head if snoring occurs, and optimizes sleep.

✓Well SupportedDaily intake of AG1 has been observed to improve digestion, enhance immune system robustness, and optimize mood and mental focus.

✓Well SupportedSpecific wavelengths of red light, near infrared, and infrared light used in Joovv devices are clinically proven to trigger optimal cellular adaptations.

✓Well SupportedAn increase in body temperature of 1-3 degrees Fahrenheit is necessary to wake up feeling refreshed and energized.

✓Well SupportedCortisol should be spiked after waking and then decline gradually throughout the day, staying low in the evening and night.

✓Well SupportedReal-time glucose monitoring can help individuals develop eating and lifestyle habits that support metabolic health, mental clarity, and sustained energy.

✓Well SupportedFunction offers testing for toxins such as BPA and PFAS, and provides insights from expert doctors on how to address elevated levels.

✓Well SupportedAG1 primes the system for a healthy gut microbiome.

✓Well SupportedIdeal workout timing may be around three hours after waking or eleven hours after waking.

✓Well SupportedThe 'pump' from resistance training does not directly stimulate muscle growth and can be achieved with light weights.

✓Well SupportedRemoving unhealthy foods from the home can promote healthier choices.

✓Well SupportedThe four laws of habit formation (make it obvious, attractive, easy, and satisfying) increase the likelihood of following through on good habits.

✓Well SupportedMaking a habit obvious involves priming the environment to make the action easy and noticeable.

✓Well SupportedExercise can significantly increase cortisol levels during and after the workout, potentially helping to front-load cortisol for the day.

✓Well SupportedSignificant glucose spikes and crashes negatively impact cognitive and physical performance.

✕Not SupportedConsuming the majority of calories later in the day can decrease sleep quality by elevating heart rate.

✓Well SupportedEffective brain change requires focus, friction, and rest for plasticity.

◐Partially SupportedGlucose is the primary fuel for brain cells and directly impacts cognitive function, mood, energy, tenacity, and willpower.

✓Well SupportedHabits are formed when a method is learned to be effective in solving a recurring problem, leading to a default reliance on that method.

✓Well SupportedJoining groups where a desired behavior is the norm can make that behavior seem more typical and facilitate lasting change.

◐Partially SupportedThe principle of 'never miss twice' encourages reclaiming a habit after a lapse.

◐Partially SupportedWriting in an uncomfortable chair can be more conducive to productivity than writing in a comfortable chair.

✓Well SupportedHabits aligning with group expectations are easier to maintain due to social rewards.

◐Partially SupportedPracticing 'wordlessness' through activities like hiking, running, swimming, or listening to music can lead to reduced mental chatter and improved well-being.

◐Partially SupportedShowing up consistently, even for short periods, is more beneficial than waiting for perfect conditions to start an activity.

◐Partially SupportedThe baseline habit should be defined by what can be consistently maintained even on bad days.

◐Partially SupportedJames Clear emphasizes controlling environmental and thought inputs to improve outcomes.

✓Well SupportedThe feeling of progress, measured by the gap between one's current state and a goal, is a universal and strong motivator for humans.

◐Partially SupportedPhysical spaces conducive to desired habits make those behaviors easier to build.

◐Partially SupportedMaking starting habits easy leads to consistency and success, while overly ambitious initial plans lead to failure.

◐Partially SupportedThe Atomic Habits daily calendar provides one-page-per-day reminders and mindset mantras to help build habits.

◐Partially SupportedMental toughness in the long term is often characterized by adaptability and consistency, rather than a rigid 'make it happen no matter what' approach.

◐Partially SupportedMastering the initial window of choosing to start and making it easy to start is the most important lesson for habit formation.

◐Partially SupportedThe success of habits can be categorized into making it easier to start and ensuring consistency.

◐Partially SupportedElevated mercury levels were detected in Andrew Huberman's blood after increasing tuna consumption.

◐Partially SupportedMaking it easier to start a habit through strategies like scaling down, optimizing the environment, or involving others increases the likelihood of success.

◐Partially SupportedSome individuals sleep in their running clothes to make starting a run more immediate and frictionless.

✓Well SupportedTo break a bad habit, make the cues invisible, make the habit unattractive, make it difficult, and make it unsatisfying.

✓Well SupportedDividing the day into four quarters and containing mistakes to a single quarter can help maintain momentum and consistency.

◐Partially SupportedIdentity-based habits reinforce a desired identity.

◐Partially SupportedNeurologist Oliver Sacks reportedly squatted 600 lbs and held a California state squat record.

◐Partially SupportedJoo uses sauna sessions as a 'factory reset' protocol.

◐Partially SupportedFounders selling companies for hundreds of millions or billions of dollars can experience a form of postpartum depression if they do not prepare for the transition.

◐Partially SupportedIndividuals improve at any practiced skill, including habits, through consistent practice.

◐Partially SupportedThe brain learns habits continuously, regardless of awareness or control.

◐Partially SupportedHiking alone and without listening to anything can serve as a reset.

◐Partially SupportedThe physical and social environment can influence habit formation by making desired behaviors easier or harder.

◐Partially SupportedIncreasing friction by adding steps between an individual and a bad habit makes the habit more difficult.

◐Partially SupportedSelf-directed adaptive plasticity is the form of neuroplasticity relevant to learning habits and behaviors intentionally.

◐Partially SupportedFull spectrum light from sunlight and infrared light reflected from greenery can feed and charge mitochondria.

◐Partially SupportedAn uncomfortable chair may encourage shorter, more frequent writing sessions.

◐Partially SupportedThe concept of 'flow, don't fight' suggests engaging with activities without resistance to conserve energy.

◐Partially SupportedA neurosurgeon at Neuralink skips one traditional meal per day, alternating between breakfast/dinner, lunch/dinner, or breakfast/lunch, believing it keeps him flexible and healthy.

◐Partially SupportedCarefully choosing what to consume shapes future thoughts and ensures better, more productive, and creative thinking.

◐Partially SupportedReading before writing facilitates better, more productive, and more creative thoughts.

◐Partially SupportedWriting quality can decline if one reads less, as fewer inputs reduce sources of inspiration and sparks for new thoughts.

◐Partially SupportedReading to children for hours a day from a very early age can lead to an exceptional vocabulary.

◐Partially SupportedSitting during scientific meetings impairs attention and information retention.

◐Partially SupportedTo make a bad habit invisible, reduce exposure to triggers, such as not keeping junk food in the house or unsubscribing from emails.

◐Partially SupportedIdentifying actions that reinforce a desired identity can motivate habit maintenance.

◐Partially SupportedBeing in nature, near greenery, and experiencing sunlight can contribute to a positive physiological state.

◐Partially SupportedA musician uses drawing as a preamble to music production, sometimes waking up to draw before producing music.

◐Partially SupportedHabits can change and adapt over time based on life circumstances, and this adaptability is key to long-term success.

◐Partially SupportedExcessive phone use can be characterized as a reflex or habit driven by low-level cues, rather than a conscious pursuit of reward.

◐Partially SupportedCreating a dedicated context, such as a specific chair for journaling, can help associate that context solely with the desired habit.

◐Partially SupportedCompleting a minimal version of a habit on bad days is more valuable for long-term success than skipping it entirely.

◐Partially SupportedOptimizing habit timing requires identifying hours that are under an individual's control and considering circadian rhythms, especially for physical activities like working out.

◐Partially SupportedMentally stepping outside and above a stressful situation, aiming to feel larger than it, can lead to wiser or calmer decisions.

◐Partially SupportedWorking out in the morning between 10-11 AM can positively impact one's state and energy for the day.

◐Partially SupportedFlexibility in habits, such as adjusting workout frequency based on the season, is key to long-term success.

◐Partially SupportedThe post-workout high and resulting clarity contribute to improved subsequent performance.

◐Partially SupportedThe effectiveness of habit timing depends on individual control over specific hours.

◐Partially SupportedShowing up and performing when circumstances are not optimal is the only place to gain a competitive edge in habit formation.

◐Partially SupportedPerforming habits earlier in the day increases their likelihood of completion.

◐Partially SupportedThere are optimal times for certain habits, and forcing them outside these times can cause harm.

◐Partially SupportedDoing habits like eating, working out, or writing, even if not at the optimal time, is beneficial.

◐Partially SupportedBuilding a community for a positive habit can encourage others to join.

◐Partially SupportedSelf-testing and reflecting on performance are powerful methods for retaining information.

◐Partially SupportedSequencing workouts before reading relevant material can lead to a productive writing day.

◐Partially SupportedReading preloads the brain for optimal writing performance.

◐Partially SupportedBuilding new behaviors is easier in a clean context free from cues of old habits.

◐Partially SupportedReflecting on past experiences, both positive and negative, leads to faster learning and longer retention of information.

◐Partially SupportedLeaving a smartphone in another room until lunch can provide several hours in the morning for focused work without external agenda interruptions.

◐Partially SupportedDeleting social media apps entirely from a smartphone and requiring an assistant's password to log in creates enough friction to prevent casual browsing.

◐Partially SupportedStanding barefoot in a stream provides a primordial reset.

◐Partially SupportedForest bathing and spending time in nature can induce a different physiological state compared to screen time.

◐Partially SupportedReplaying positive past experiences can help finish a season feeling good and build future momentum.

◐Partially SupportedPrevisualization can increase the likelihood of showing up and having a good experience.

◐Partially SupportedThe habit of checking one's phone can form within two to three days due to effective manipulation of behavioral levers.

◐Partially SupportedTelling oneself a more empowering story about a difficult experience can be helpful.

◐Partially SupportedReflection on past events aids information retention.

◐Partially SupportedInstructional plasticity involves learning correct answers, such as how to shoot a free throw or pronounce a word properly.

◐Partially SupportedAvoiding professional events with happy hour may help prevent catching colds.

◐Partially SupportedIdentifying 'upstream' habits is important for building a successful daily routine.

◐Partially SupportedDoing less than ideal on a given day is a significant win.

◐Partially SupportedFitness habits can shift between periods of intense training and less frequent training.

◐Partially SupportedMitch's initial rule was to not stay at the gym for longer than five minutes when he started working out.

◐Partially SupportedHiring a trainer helped maintain workout habits by creating external accountability and respecting time.

◐Partially SupportedMaintaining perfect upright posture while sitting trains the body to respond to postural stimuli.

◐Partially SupportedKey pillars for a good day include getting a workout in, reading for at least five minutes, and writing one sentence.

◐Partially SupportedRegularity in habits leads to entrainment, where the body anticipates events, such as waking up shortly before an alarm due to a cortisol response.

◐Partially SupportedEmphasizing an empowering narrative, rather than a negative one, can increase the likelihood of positive outcomes and high-level performance.

◐Partially SupportedThe most important factors for well-being are liking how one spends their days, having power over those days, and feeling alive during them.

◐Partially SupportedCreating the right conditions is crucial for habit formation.

◐Partially SupportedA weekly 30-minute business review can lead to significant insights and improvements.

◐Partially SupportedChoosing the right thing to focus on can yield significantly greater results than simply working harder.

◐Partially SupportedCompetition can be a healthy motivator but also raises anxiety levels.

◐Partially SupportedAGZ is a sleep formula that has improved the speaker's sleep quality and eliminated the need for other sleep pills.

◐Partially SupportedIntroducing friction can help curtail unwanted habits like frequent smartphone checking.

◐Partially SupportedMastering the initial step of starting a habit, like getting to the gym, forces one to overcome logistical hurdles and establish consistency.

◐Partially SupportedConsistency in habit execution enlarges one's ability to handle more challenging tasks and builds a stronger foundation for future efforts.

◐Partially SupportedIt is a personal responsibility to identify and implement better solutions to recurring problems when current solutions are suboptimal.

◐Partially SupportedThe ability to have a good day and bounce back even when things do not go optimally is crucial for constructing a good life.

◐Partially SupportedMany adult habits are inherited or modeled from parents or peers, rather than being consciously chosen solutions.

◐Partially SupportedThe most common New Year's resolution is some form of exercise.

✕Not SupportedThe concept that habits take a fixed number of days (e.g., 50 or 29) to develop is a misconception; consistency itself raises the ceiling on performance and possibilities.

◐Partially SupportedThe concept of a 'reset' is underutilized in modern action palettes, making it easy to bring work and information everywhere.

◐Partially SupportedEvery moment presents a stimulus that shapes individuals mentally and physically.

◐Partially SupportedParents who swim daily at 5 or 6 a.m. are diligent and reliable.

?Limited ResearchThe exact timing of calorie consumption within a 24-hour period may have a nominal impact on health if total calorie intake and food quality remain constant.

◐Partially SupportedHabits are solutions to recurring environmental problems, with examples including going for a run, playing video games, or smoking a cigarette after a long day.

◐Partially SupportedExploring broadly across various activities or intellectual pursuits (range) can enhance expertise, and the 'top of the T' (broad reading/exposure) is important, but the 'stem of the T' (focused specialization) is crucial as a precursor for the broad range to matter.

◐Partially SupportedTo perform well in public, one must have completed sufficient preparation and practice in private.

◐Partially SupportedReading material relevant to a current writing project can strongly stimulate immediate writing.

◐Partially SupportedSocial media use may function more like scratching an itch than seeking a significant reward.

◐Partially SupportedA habit is a behavior tied to a particular context.

◐Partially SupportedPivoting to a primary creative task after loading the mind with inputs is an effective cognitive process.

◐Partially SupportedEating the majority of calories at lunch and dinner is acceptable.

✕Not SupportedViewing 'grind' or difficult effort as failure can hinder the pursuit of flow states.

✕Not SupportedEating the majority of calories on a nocturnal schedule is detrimental to health, increasing risks for GI issues, cancer, and reduced longevity.

✕Not SupportedForcing a habit at an extreme time, such as working out at 2 a.m. instead of sleeping, may be more harmful than beneficial.

?Limited ResearchConserving energy by flowing through certain parts of the day may be beneficial.

◐Partially SupportedOscillating between intense focus and true rest is a better model of balance than maintaining a steady state.

◐Partially SupportedTaking breaks from information and communication, such as leaving a phone in the car during a hike, is valuable for mental reset.

◐Partially SupportedMaking a bad habit unattractive can be achieved by gradually changing one's identity or by a rapid shift in perception.

◐Partially SupportedChanging habits by reducing exposure to cues or increasing friction are quicker methods than focusing on identity.

◐Partially SupportedBuilding habits is a form of learning and neuroplasticity where the brain adapts through practice.

◐Partially SupportedIntroducing an immediate consequence, like a financial penalty, can make a bad habit unsatisfying.

◐Partially SupportedPhysical discomfort during intense running does not always correlate with increased speed or improved performance.

◐Partially SupportedActively testing oneself or asking for pre-quizzes is associated with better student performance.

◐Partially SupportedJames Clear's parents maintain good habits, including swimming regularly.

◐Partially SupportedCreating an easy on-ramp for a habit can be achieved by segmenting the task or finding opportune times and environments.

◐Partially SupportedConsistently showing up, even with simplified effort, raises the possibility of achieving flow states and improves the baseline for performance.

◐Partially SupportedThe ability to reset is crucial for overall well-being and performance.

◐Partially SupportedClinging too tightly to a specific identity can hinder personal growth and adaptation, even though identity is helpful for establishing habits and reinforcing a desired self-image.

◐Partially SupportedMorning cortisol levels need to be very high to ensure low cortisol levels at night; a flat cortisol curve can lead to insomnia and anxiety.

◐Partially SupportedCompleting a habit, even imperfectly or at a suboptimal time, is more beneficial than not completing it.

◐Partially SupportedMarking passages in physical books with parentheses and margin stars facilitates easy review and later digitization.

◐Partially SupportedUnderstanding the factors that make bad habits sticky can inform strategies for building good habits.