A easy way to stop a bad habit

This article examines how our brain's reward system influences habit formation and proposes mindfulness as a method for overcoming undesirable habits. It shows how understanding this system can help us change harmful routines for healthier ones.

Understanding Habit Formation

1. The brain's reward system leads to learning through rewards, connecting cues (like seeing food) with actions (eating) and pleasurable sensations (satisfaction).
2. This same process applies to negative habits: emotional triggers (sadness, stress) are linked to actions (eating, smoking) that offer short-term relief.
3. Repeated trigger-behavior-reward cycles solidify into ingrained habits, even if they negatively affect our well-being.

The Challenges of Breaking Bad Habits

1. We often rely on willpower (our prefrontal cortex) to curb habits, but stress can easily overwhelm this area, leading to relapse.
2. Simply knowing a habit is detrimental isn't sufficient to quit. We need a profound, intuitive understanding.
3. Directly combating our brain's reward-based learning is often inefficient and draining.

Mindfulness: A Path to Breaking Bad Habits

1. Mindfulness encourages a curious approach to our experiences instead of suppression. The focus shifts from battling cravings to observing them.
2. By noting physical sensations connected to cravings (tension, tightness), we divide intense urges into manageable moments.
3. This method uses the brain's reward system: curiosity itself is rewarding, making the process more sustainable.
4. Mindful observation provides a deeper understanding of our habits' true nature—their unsatisfying or unpleasant outcomes—leading to disinterest and natural release.
5. Mindfulness training has demonstrated success in helping people quit habits like smoking, outperforming conventional therapies in some studies.
6. Mindfulness calms the brain areas involved in becoming consumed by cravings, promoting detachment and self-control.
7. By being present and curious, we interrupt the habitual cycle (trigger, behavior, reward), replacing it with a new cycle (notice the urge, show curiosity, enjoy releasing it).
8. Technology can deliver mindfulness tools precisely when we are most vulnerable to reverting to old habits.

Practicing Mindfulness: A Step-by-Step Guide

1. When facing a habitual urge (e.g., checking emails, compulsive texting), pause and observe your physical and mental state.
2. Develop curiosity about these feelings and urges. Avoid judgment; simply acknowledge them.
3. View these sensations as fleeting experiences, recognizing they will pass.
4. Instead of automatic reactions, consciously choose a different response based on your observations and understanding.
5. Over time, this practice cultivates a deeper awareness of your habits and a natural weakening of their control.