Cultivating Mindful Self-Regulation

Self-Regulation Without Force: Can Awareness Leverage Reward to Drive Behavior Change

In this episode, Dr. Jud Brewer and colleagues introduce a groundbreaking approach to sustainable behavior change that moves beyond willpower-based strategies. By combining insights from reinforcement learning, self-determination theory, and mindfulness, they explore how bringing present-moment awareness to habits and behaviors can update the brain’s reward system, fostering autonomous, long-lasting self-regulation. Discover the science behind how awareness of triggers, behaviors, and their outcomes can help break habit loops, reduce effortful struggle, and cultivate behaviors aligned with personal goals and values. This episode dives into practical strategies to shift from forceful self-control to natural, unforced change.

Full Reference:
Ludwig, V. U., Brown, K. W., & Brewer, J. A. (2020). Self-regulation without force: Can awareness leverage reward to drive behavior change? Perspectives on Psychological Science, 15(6), 1382-1399. https://doi.org/10.1177/1745691620931460

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