New Year, New Habits: How to Start Biohacking Your Brain in 2025
Dr. Andrew Hill kicked off the new year with a live neurofeedback session focused on building better habits through brain training. This wasn't just theoryâviewers watched him hook up electrodes and train his executive function in real-time while explaining the neuroscience behind lasting behavior change.
For the complete deep dive on SMR neurofeedback protocols, see: SMR Neurofeedback: The Calm-Alert Brainwave That Trains Sleep, Focus, and Self-Control. Here are additional insights from the Q&A and live training session.
Live SMR Training for Executive Control
Hill demonstrated C4 SMR trainingâtargeting the right precentral gyrus for executive supervision. "The right side sits in the passenger seat and says 'hey, slow down, there's the turn,'" he explained while setting up 11.75-14.75 Hz training. This specific placement trains the brain's supervisor function, the circuit that helps you pause before reacting automatically.
The protocol simultaneously inhibited theta (4-8 Hz) to reduce automatic, reactive patterns while rewarding SMR production. As theta activity decreased on screen, viewers could see the real-time feedback that trains better impulse controlâexactly what's needed for sticking to new habits.
Why Most New Year's Resolutions Fail Neurologically
The core problem isn't willpowerâit's competing brain systems. When you try to build a new habit, your prefrontal cortex (effortful control) battles against established basal ganglia patterns (automatic behaviors). The basal ganglia wins most battles because it's more energy-efficient.
SMR training strengthens the thalamocortical circuits that provide top-down control. This gives your prefrontal cortex more leverage over automatic patterns, making new habits less effortful to maintain.
The 5-8 Week Neural Transition
Question: How long does it really take to form a habit?
The popular "21 days" is oversimplified. Neurologically, habits form when behavior shifts from prefrontal (effortful) control to dorsal striatum (automatic) control. This transition takes approximately 5-8 weeks of consistent repetition.
During weeks 1-3, you're burning glucose heavily in the prefrontal cortexâhence why new habits feel exhausting. Around week 4-5, the dorsal striatum starts encoding "if X, then Y" patterns. By weeks 6-8, the behavior becomes genuinely automatic and less metabolically demanding.
Biohacking Habit Formation
Question: What's the most effective biohack for building habits?
Stack new habits onto existing strong habitsâthis exploits your basal ganglia's existing automatic patterns. But there's a neuroscience twist: the linking habit should activate similar brain circuits.
For example, if you want to add meditation (requires attention regulation), stack it onto coffee brewing (already automatic) rather than tooth brushing (different motor circuits). The circuit similarity makes the transition smoother.
Morning Routines and Cortisol Optimization
Hill emphasized morning routine importance: cortisol naturally peaks 30-60 minutes after waking, providing optimal neuroplasticity for habit formation. This is your brain's prime time for encoding new patterns.
Use this cortisol window for your most important habit work. Don't waste it scrolling social mediaâthat trains distraction patterns instead of the focus circuits you want to strengthen.
Real-Time Feedback for Faster Learning
Traditional habit formation relies on delayed consequences. Neurofeedback accelerates the process by providing immediate feedback to the exact brain circuits involved in self-control.
"You can see my theta going down in real-time," Hill demonstrated. "This immediate feedback teaches the brain much faster than waiting days or weeks to see if a habit stuck."
Key Takeaways for 2025
- Start with circuit training: Use SMR neurofeedback or HRV training to strengthen the self-regulation circuits before attempting difficult habit changes
- Respect the 5-8 week timeline: Expect habits to feel effortful for 4-6 weeks before becoming automatic
- Use cortisol windows: Stack new habits during the morning cortisol peak for optimal neuroplasticity
- Match circuit patterns: Link new habits to existing habits that use similar brain circuits
- Get immediate feedback: Use biofeedback tools when possible to accelerate the learning process
The session ended with Hill's SMR levels stabilizing in the target rangeâa live demonstration that these circuits can be trained quickly with the right tools and understanding.