The acronym is called RAIN because it starts with R, where you have to recognize the craving. And we simply note those physical sensations from moment to moment. We actually had five times the quit rates of this gold standard treatment for smoking. With this, we tested this even with an app based mindfulness training for eating and got a 40% reduction in craving related eating after just a couple of months.
Judson Brewer MD PhD is widely considered an expert in the areas of habit change, the "science of self-mastery" and mindfulness training for addiction. He has published a number of peer-reviewed articles and book chapters, he has trained US Olympic coaches, and his work has been featured on 60 Minutes, TEDMED, Time, Forbes, BBC, NPR, Businessweek and others. So - you get the idea...this guy knows what he's talking about and what he's talking about is fascinating. It's a very different approach to ridding yourself of addiction and it works. it works much better than even currently accepted "gold standard programs" and it's something you can learn how to do today. In fact, you can learn how to do it by listening to this episode.
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In This Interview, Judson Brewer and I Discuss...
- His book, The Craving Mind: From Cigarettes to Smartphones to Love - Why We Get Hooked and How We Can Break Bad Habits
- Trigger, Behavior, Result
- Rewards and Punishments
- Habit Loop
- Subjective Bias
- Addiction: Continued use despite adverse consequences
- Addiction: a way to avoid something
- Every time we give in to a craving, we reinforce that habit loop
- Cravings are like stray cats
- If you don't feed a craving it will burn itself out
- Surfing a craving
- The way cravings feel like they're going to crush us and last forever - cognitive distortion
- Craving Wave: come - crest - go away\
- Awareness helps us surf these craving waves
- What does this feel like in my body right now?
- Paying attention to the craving rather than avoid it or make it go away
- RAIN
- This method had 5x quit rates than the gold standard smoking cessation program
- Substitute behavior
- In their quest for happiness, people mistake excitement of the mind for real happiness
- Investigate the craving and the reward
- Excitement brings contraction
- Get curious about your experiences - it helps you remain open
- Default mode network
- Conceptual vs Experiential Self
- The contraction of ego
- How we relate to our thoughts and feelings makes all the difference
Jusdon Brewer Links
Homepage
Twitter
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