Internationally known expert in mindfulness training for addictions, Dr. Judson Brewer, discusses strategies to overcome overeating and break bad habits. Topics include leveraging awareness for behavioral change, the bias for negative emotions and its impact on our relationship with food, and the benefits of going to the gym and forming healthy habits.
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Quick takeaways
Identify habit loops and triggers to step out of the cycle.
Becoming disenchanted with old behaviors by recognizing their negative effects.
Solidify healthy habits by recalling their positive results and using them as motivation.
Deep dives
Step 1: Mapping out the habit loop and finding triggers
The first step in breaking a stubborn habit is to map out the habit loop and identify the triggers, behaviors, and results associated with it. For example, recognizing that boredom triggers the behavior of mindlessly eating snacks. By bringing awareness to these triggers, it becomes easier to step out of the habit loop.
Step 2: Disenchanting with old habits and finding new offers
The second step involves becoming disenchanted with the old behavior by paying attention to its negative effects. For instance, noticing that overeating or eating unhealthy foods does not feel good. This awareness creates a negative prediction error in the brain, leading to a desire for better alternatives. By finding healthier options and embracing the positive rewards they bring, it becomes easier to break old habits.
Step 3: Solidifying healthy habits through positive reinforcement
The third step is to solidify healthy habits by continuously reinforcing the positive results they bring. Whether it's going to the gym or drinking water in the morning, recalling the positive effects of these habits can serve as motivation. This positive prediction error, or the anticipation of feeling good, encourages the repetition and solidification of healthy habits.
Breaking Bad Habits Through Awareness
To break bad habits, it is important to understand that willpower alone is not enough. The brain learns through positive and negative prediction errors, which occur when we experience something better or worse than expected. Both types of errors can lead to learning, as long as we are paying attention. By bringing awareness to our habits and their effects, we can break the cycle of bad habits. It is not about exerting willpower, but about understanding the rewards and consequences of our actions.
The Power of Awareness in Habit Formation
Awareness plays a crucial role in habit formation. By paying attention to our habits and their effects, we can accelerate the process of change. For example, in a study on overeating, it was found that after just 10 to 15 instances of paying attention to overeating and experiencing the negative consequences, participants started shifting their behavior. Awareness allows us to recognize the diminishing pleasure of certain behaviors and prevent overindulgence. By asking ourselves, 'What am I getting from this?' during a habit, we can tune into our body's signals and become disenchanted with unhelpful behaviors.
Jud Brewer MD PhD is a psychiatrist and internationally known expert in mindfulness training for addictions. He has developed and tested novel mindfulness programs for habit change, including both in-person and app-based treatments for smoking, emotional eating, and anxiety. His new book, The Hunger Habit: Why We Eat When We're Not Hungry and How to Stop, is available now.
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