Practical Noting and Narration Exercises

In this episode, Dr. Jud Brewer explains why anxiety is a habit and how curiosity breaks that habit loop. He explores the difference between the feeling of anxiety and the mental habit of worry, and why curiosity and self-compassion are essential for real change. Drawing from his clinical work and research on digital therapeutics and AI-supported therapy, Dr. Brewer shows how learning from setbacks—and building distress tolerance—helps us recognize progress, unwind shame, and create lasting transformation.

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Exciting News!!!Coming in March 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Key Takeaways

• Exploration of mental health and the role of habits in anxiety management.
• Discussion of the parable of the two wolves and its relation to neuroscience and habit reinforcement.
• Examination of the science of habit formation and the limitations of traditional habit replacement strategies.
• Insights into digital therapeutics and the development of app-based mental health treatments.
• Analysis of the potential and challenges of AI in therapy, including ethical considerations.
• The importance of human connection in therapy and the unique value of human therapists.
• The role of curiosity in managing anxiety and the distinction between anxiety as a feeling and worrying as a behavior.
• The impact of self-criticism and shame on behavior change and the importance of self-compassion.
• Techniques for cultivating distress tolerance and the gradual process of emotional growth.
• Mindfulness practices, such as noting, to enhance awareness and reduce reactivity in challenging situations.

For full show notes,⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠!⁠

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If you enjoyed this conversation with Dr. Jud Brewer, check out these other episodes:

How to Manage Your Hunger Habit with Dr. Jud Brewer

Habits for Healing Anxiety with Dr. Jud Brewer

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