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Published -
- February 24, 2016
- 5:53 pm
Can we break bad habits by being more curious about them?
Psychiatrist Judson Brewer studies the relationship between mindfulness and addiction — from smoking to overeating to all those other things we do even though we know they’re bad for us. Learn more about the mechanism of habit development and discover a simple but profound tactic that might help you beat your next urge to smoke, snack or check a text while driving.
What are the four steps in Brewer’s technique for breaking bad habits?
Judson Brewer, a psychiatrist and addiction expert, suggests a simple but effective way to break bad habits. In his TED Talk, he explains that by becoming more mindful of our habits, we can train our brains to let go of them.
Brewer’s approach is rooted in the science of mindfulness. He explains that when we engage in a behavior that we consider to be a “bad habit,” our brains release a chemical called dopamine. This hormone is associated with pleasure and reward, and it can make the behavior feel good and difficult to resist.
However, by training ourselves to pay attention to the sensations and feelings associated with our habits, we can begin to break this cycle. Brewer suggests that instead of trying to resist or suppress the feeling of craving, we should observe it with curiosity and non-judgment. By doing so, we can begin to understand the true nature of our habit and the reasons why we engage in it.
Brewer’s technique is based on a four-step process:
1. Trigger: Identify the trigger that leads to the habit.
2. Behavior: Observe the behavior without judgment.
3. Reward: Notice the reward that comes from the behavior.
4. Repeat: Repeat this process every time the trigger occurs.
By following these steps, we can begin to train our brains to recognize the triggers and habits that lead us down the path of our bad habits. Once we become more aware of our habits, we can start to break them down and replace them with healthier behaviors.
Brewer’s technique is simple but powerful. It takes discipline and patience to truly break a bad habit, but by becoming more mindful of ourselves and our behaviors, we can take control of our lives and live healthier, happier, and more fulfilling lives.
