How To change ANY Habit In 63 Seconds (No Willpower Needed) : 1307
The Human Upgrade with Dave Asprey
Dave Asprey
4.6 • 7.3K Ratings
🗓️ 29 July 2025
⏱️ 64 minutes
🧾️ Download transcript
Summary
You’ve been lied to about how long it takes to change a habit. This episode reveals a powerful, science-backed method to rewire your brain in just 63 seconds—without relying on willpower. You’ll discover how to use the 63-second window to interrupt destructive thought loops and how true habit change requires 63-day habit formation, not the popularized 21-day myth.
Watch this episode on YouTube for the full video experience:
https://www.youtube.com/@DaveAspreyBPR
Host Dave Asprey sits down with Dr. Caroline Leaf, a cognitive neuroscientist and best-selling author known for her groundbreaking work on the mind-brain connection. With over four decades of experience, Dr. Leaf has helped millions better understand the differences between the mind vs brain, how to harness intuition and neurobiology, and how to apply science-based tools for healing trauma with neuroscience. Her newest work, Help in a Hurry, builds on her bestselling book Cleaning Up Your Mental Mess, offering real-time tools to regain mental control during moments of emotional chaos.
You’ll learn:
• Why the 21-day habit myth persists and what the neuroscience actually shows
• How to use the 63-second window to stop toxic thoughts from wiring into your brain
• What happens during the 63-day habit formation cycle and how to stay on track
• The difference between the subconscious vs unconscious mind
• How to rewire your brain for better emotional regulation and decision-making
• The power of forgiveness and how it relates to quantum entanglement
• Caroline Leaf’s mental mess strategies to overcome triggers in real time
• Why the free will neuroscience debate matters for your mental sovereignty
• How to interpret intuitive “blips” through a neuroscience lens
• Tools for using neuroplasticity to heal trauma, manage emotions, and boost clarity
This episode is a must-listen for anyone interested in brain optimization, biohacking, human performance, mental resilience, and smarter-not-harder strategies for personal growth. Whether you’re focused on fasting, cold therapy, nootropics, sleep optimization, or upgrading your mitochondria, these mental frameworks will amplify your results.
Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.
Episodes are released every Tuesday and Thursday, where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.
Thank you to our sponsors!
- Zbiotics | Go to https://zbiotics.com/DAVE for 15% off your first order
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Resources:
• Order Caroline’s New Book ‘Help in a Hurry’ - https://a.co/d/6O9RaJB
• Caroline's Website: https://drleaf.com/
• Dave Asprey’s Website: https://daveasprey.com
• Danger Coffee: https://dangercoffee.com/DAVE15
• Dave Asprey’s BEYOND Conference: https://beyondconference.com
• Dave Asprey’s New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated
• Upgrade Collective: https://www.ourupgradecollective.com
• Upgrade Labs: https://upgradelabs.com
• 40 Years of Zen: https://40yearsofzen.com
Timestamps:
• 0:00 Trailer
• 0:54 Intro
• 1:12 63-Second Habit Rule
• 5:14 21 vs 63 Days
• 9:20 Habits vs Trauma
• 14:19 Healing & Spiritual Insight
• 17:43 Free Will & Mind-Brain Link
• 19:11 Conscious vs Subconscious
• 26:02 Intuition & Memory
• 33:15 AI & Consciousness
• 37:56 Death & Energy
• 51:21 Forgiveness & Entanglement
• 55:14 Self-Regulation Tools
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Transcript
Click on a timestamp to play from that location
| 0:00.0 | If you're a founder or product creator in the biohacking and longevity space, listen up. |
| 0:04.6 | Our industry will hit $100 billion in the next four years. |
| 0:09.0 | Innovation is accelerating and someone is going to own your market. |
| 0:13.5 | The question is, will it be you? |
| 0:15.5 | That's why I created the Business of Biohacking Summit, happening October 21st to 23rd in Austin. |
| 0:21.7 | It is exclusive, it's interactive. |
| 0:23.9 | We're talking hands-on workshops, expert-led mastermind tables, and real-time pitching. |
| 0:29.1 | You'll leave with an action plan because we want to see you succeed. |
| 0:32.5 | If you're serious about scaling smarter, not harder, and turning your mission into a movement the way I did, |
| 0:39.3 | go to Businessof Biohacking.com to apply to get in now. Let's hack your business to billions. I want |
| 0:45.6 | to teach you directly. I'll see you in Austin. Your wisdom is a unique wisdom that contributes to |
| 0:52.6 | the entire planet and to the entire humanity beyond |
| 0:55.5 | present past and future we know from the research on black holes even that there are in gravitational |
| 1:00.7 | fields you are not just the thing floating you are connected to everything else the more we train |
| 1:06.8 | ourselves to be self-regulated the more we know how to tune in and use things like |
| 1:11.1 | their breath, work and meditation to open the door. Dr. Caroline Leif is in the house, a cognitive |
| 1:17.0 | neuroscientist specializing in the mind-brain connection who's been in this field for many decades. |
| 1:23.5 | The research says is in terms of how long it takes for habits to form. |
| 1:28.3 | It's not 21 days. |
| 1:29.5 | It's three cycles of 21. |
| 1:31.1 | I don't want it to take 60 days to change a habit. |
| 1:34.7 | What could I do to shrink that window? |
... |
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