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Andrew Huberman
Jan 5, 2026
30 protocols
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Best Ways to Build Better Habits & Break Bad Ones | James Clear
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Behaviors
Running
“One person might solve it by going for a run for 30 minutes.”
0:15 ·
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In this episode
30 protocols
▶
0:15
Running
Behaviors
“One person might solve it by going for a run for 30 minutes.”
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3:42
Exercise
Behaviors
“The most common New Year's resolution, for example, is to do some form of exercise.”
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9:16
Lay out running gear the night before
Behaviors
“if you want to make it easier to go for a run, set your running shoes and your running clothes out the night before.”
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9:20
Sleep in running clothes
Behaviors
“I have a couple readers who actually sleep in their running clothes and then just get up, put their shoes on and get out the door, right? They're trying to make it as obvious and as frictionless as possible.”
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9:30
Increase friction for unhealthy foods and make healthy foods visible
Diet
“If you want to eat the good food or the healthy food, you know, place the nuts on the counter rather than the chips or something like that, right?”
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18:02
Show up for bad workouts
Behaviors
“it's actually the bad workouts, the ones where I don't really feel like doing much or I don't have much time, but I get in there and I just do like a couple sets of squats and then I'm done in 20 minutes. that day counts for more because I showed up and I didn't put up a zero”
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22:01
Go to the gym for five minutes
Behaviors
“when he first started working out, he had this strange little rule for himself where he wasn't allowed to stay at the gym for longer than five minutes.”
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56:26
Sprint and then rest
Behaviors
“You sprint and then you rest. What does that look like in daily life?”
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58:43
Take hikes without your phone
Behaviors
“I'll try and take hikes where I'm just spending time with the person I'm with and the phone is back in the car. And I realize there's a danger to that... But it's totally worth it.”
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1:01:47
NSDR
Behaviors
“Maybe it's the liminal state between awake and sleep. Some of these NSDR yoga nidra type practices”
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1:01:51
Running for reset
Behaviors
“but it's more like hiking or running or swimming where your brain goes through a period of chatter”
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1:01:51
Swimming for reset
Behaviors
“but it's more like hiking or running or swimming where your brain goes through a period of chatter”
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1:03:18
Spend time in nature
Behaviors
“there's some really interesting things about being in nature, greenery, forest bathing.”
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1:03:42
Hiking
Behaviors
“I go on a hike every Wednesday and it feels like I get to reset... Nothing. Yeah. No, it's just me in the woods.”
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1:33:39
Protect 2–3 hours before sleep from eating
Behaviors
“you want to protect an hour or so before sleep, ideally two or three hours, where you're both not gnawingly hungry, nor are you consuming a lot of calories before sleep because it will impede your sleep.”
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1:34:24
Skip one traditional meal per day
Behaviors
“he has a policy whereby he skips one sort of traditional meal per day. So he'll have breakfast and dinner, or have lunch and dinner, or have breakfast and lunch, And he varies it.”
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1:34:48
Intermittent Fasting
Behaviors
“I totally agree that calories in, calories out, and the laws of thermodynamics hold.”
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1:38:30
Do habits earlier in the day
Behaviors
“as a general rule, I think the earlier in the day you do something, the better odds are that it's going to happen.”
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1:39:47
Work out
Behaviors
“if I was going to pick the big pillars of what really makes a good day for me, do I get a workout in?... The reading and the writing are easier for me after I work out.”
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1:56:41
Leave your phone in another room until lunch
Behaviors
“I leave my phone in another room until lunch... usually that's just like 9 to noon-ish, or 9 to maybe if I say I work out at 11, 9 to 11-ish.”
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1:57:57
Rearrange your phone to support desired habits
Behaviors
“I downloaded Audible for audiobooks and I moved it to the home screen of my phone.”
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1:58:21
Restrict social media access
Behaviors
“for the last year and a half or so, I've deleted social media entirely off of my phone. and I can use it on the desktop.”
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1:59:00
Remove email from your phone
Behaviors
“I haven't had email on my phone for like six months now... I download it, I do the thing and then I delete it again.”
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2:06:16
Hire a trainer
Behaviors
“So he hired a trainer... And if he did not hit his weight check-ins for the next three months”
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2:08:55
Exercise for self-care
Behaviors
“most of us think of exercise as taking great care of yourself. You're gonna be around for people longer and yourself”
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2:14:18
Go to a yoga studio
Tools
“if you live with people who have no interest in yoga, but you want to get into it, fine. You don't need to do it at home or in your apartment. You can go to a yoga studio for an hour.”
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2:17:19
Exercise at conferences
Behaviors
“I was like, you know what? I'm just gonna skip a couple of sessions... so I can go get a workout in.”
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2:20:22
Swim early in the morning
Behaviors
“so they get up and they go swim at, you know, five or 6 AM. They're like farmers. They get up super early. Um, you know, they, uh, they get up early and they go swim and, uh, they're very diligent and reliable about it.”
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2:22:35
Read to children from the start
Behaviors
“reading to her from the very start... we read to her so much... She had incredible vocabulary very early on”
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2:26:35
Take a walk after dinner
Behaviors
“My dad took a walk after dinner with my mom.”