Psychology on breaking bad habits
Just watched this Ted talk by Judson Brewer, titled: "A simple way to break a bad habit."
I've seen a couple materials about changing habits over the years. A recurring theme about them is the structure of what creates a habit.
Trigger - Behavior - Reward
This is millions of years of evolution hardwired in our brains. It may have saved us from an angry lion or remembering where to find that ample source of water. But on our modern lives now that same biological process is active on mundane tasks.The difference on what Brewer suggests now is that, instead of working against the structure, use it to our advantage.The same pattern, except the reward is the wisdom. To be aware of the actual habit. To be curious. Another facet of mindfulness.
"Seeing really clearly what we get when we get caught up in our behaviors, becoming disenchanted on a visceral level and from this disenchanted stance, naturally letting go.
This isn't to say that, poof, magically we quit smoking. But over time, as we learn to see more and more clearly the results of our actions, we let go of old habits and form new ones."
...
"So if you don't smoke or stress eat, maybe the next time you feel this urge to check your email when you're bored, or you're trying to distract yourself from work, or maybe to compulsively respond to that text message when you're driving, see if you can tap into this natural capacity, just be curiously aware of what's happening in your body and mind in that moment. It will just be another chance to perpetuate one of our endless and exhaustive habit loops ... or step out of it.
Instead of see text message, compulsively text back, feel a little bit better -- notice the urge, get curious, feel the joy of letting go and repeat."
So the same response of the Trigger - Behavior - Reward, except we almost sort of hack it.
This time we Notice - Observe - Feel good about letting go.
Link to ted talk: http://www.ted.com/talks/judson_brewer_a_simple_way_to_break_a_bad_habit
I've seen a couple materials about changing habits over the years. A recurring theme about them is the structure of what creates a habit.
Trigger - Behavior - Reward
This is millions of years of evolution hardwired in our brains. It may have saved us from an angry lion or remembering where to find that ample source of water. But on our modern lives now that same biological process is active on mundane tasks.The difference on what Brewer suggests now is that, instead of working against the structure, use it to our advantage.The same pattern, except the reward is the wisdom. To be aware of the actual habit. To be curious. Another facet of mindfulness.
"Seeing really clearly what we get when we get caught up in our behaviors, becoming disenchanted on a visceral level and from this disenchanted stance, naturally letting go.
This isn't to say that, poof, magically we quit smoking. But over time, as we learn to see more and more clearly the results of our actions, we let go of old habits and form new ones."
...
"So if you don't smoke or stress eat, maybe the next time you feel this urge to check your email when you're bored, or you're trying to distract yourself from work, or maybe to compulsively respond to that text message when you're driving, see if you can tap into this natural capacity, just be curiously aware of what's happening in your body and mind in that moment. It will just be another chance to perpetuate one of our endless and exhaustive habit loops ... or step out of it.
Instead of see text message, compulsively text back, feel a little bit better -- notice the urge, get curious, feel the joy of letting go and repeat."
So the same response of the Trigger - Behavior - Reward, except we almost sort of hack it.
This time we Notice - Observe - Feel good about letting go.
Link to ted talk: http://www.ted.com/talks/judson_brewer_a_simple_way_to_break_a_bad_habit
