As the new year approaches, many of us start thinking about resolutions—breaking old habits and creating new ones. But let's be honest: building new habits isn't easy. Even when we know something is bad for us—eating junk food, overspending, or doom-scrolling on our phones—breaking the cycle feels like an uphill battle.
Dr. Judson Brewer, a psychiatrist and neuroscientist, has a fascinating take on this. He's dedicated his career to researching and treating addictions and educating people about how habits are formed and how mindfulness can help us kick the ones that hold us back. His approach is rooted in science but surprisingly simple: curiosity is key.
Dr. Brewer explains that our brains form habits through a reward-based system. We do something, it feels good (at least in the moment), and our brain says, "Let's do that again!" Over time, this loop becomes automatic, even if the habit no longer serves us. Mindfulness interrupts that cycle by raising awareness of what we're doing and how it makes us feel. Instead of acting on autopilot, we start to notice what's really happening—both mentally and physically.
For example, if you're stress-eating cookies, mindfulness might help you pause and ask, "Why am I reaching for this? What does it actually taste like? Does it really make me feel better?" This process of gentle curiosity can be incredibly eye-opening and empowering. In fact, studies show that mindfulness-based techniques are more effective at breaking bad habits than relying on willpower alone. And here's the best part: you don't need to meditate for hours a day to see results. Small moments of mindfulness—like simply noticing your thoughts or emotions in the moment—can make a big difference over time.
As we adapt to a world forever changed by the pandemic, many of us have been forced to develop new habits—working from home, finding new ways to socialize, or prioritizing our health in ways we never did before. It's a reminder that we can change, even under challenging circumstances.
So, as you reflect on the habits you want to leave behind (or the new ones you'd like to build), remember that change doesn't have to be about willpower or self-punishment. With a little curiosity and mindfulness, you can gently guide yourself toward the life you want to create.
Want to learn more? It is a bit dated, but Dr. Judson Brewer's [video] on his website (link: https://drjud.com/habit-loops-everyday-addictions/) offers incredible insights into how our brains form habits—and how curiosity can help us break free. The video is entertaining and makes the difficult concept easy to understand.
Here's to a mindful, intentional start to the new year and break free from negative habits!
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