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Buddhist Neuroscientist On: How To Quit Bad Habits And Why You’re Not Keeping Your Resolutions | Dr. Judson Brewer

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January 27, 2025

TLDR: Judson Brewer discusses his approach to managing addiction using mindfulness, the concept of 'dependent origination', dopamine fasting, and building resilience for habit changes. He also touches on willpower, stress management, the role of community in transformation, and a friendly debate on healthy anger.

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In this enlightening episode of the 10% Happier Podcast, host Dan Harris speaks with Dr. Judson Brewer, a leading expert in mindfulness and addiction. The conversation dives deep into how we can harness our innate mindfulness to combat everyday addictions, the science behind these compulsive behaviors, and practical applications for change.

Understanding Addiction

Dr. Brewer opens the discussion by offering a broader definition of addiction, encompassing not only substance abuse but also everyday habits like excessive smartphone use or compulsive shopping. He defines addiction as:

  • Continued use despite adverse consequences
  • Acknowledging that we all have cravings and that many of us struggle with unhealthy habits.

Scientific vs. Buddhist Perspectives

Dr. Brewer emphasizes the alignment between scientific and Buddhist views on addiction:

  • Scientific insights: Addiction is primarily linked to our brain’s reward system and neurotransmitters like dopamine, which drive our cravings and habitual behaviors.
  • Buddhist concepts: The dependent origination principle illustrates how cravings lead to clinging and suffering. This understanding helps frame addiction as part of a cyclical pattern of behavior.

The Role of Mindfulness

Interestingly, Dr. Brewer expresses his disenchantment with the term "mindfulness," arguing that it can often lead to confusion. Instead, he prefers to focus on concepts of curiosity and awareness as they relate to personal experiences, making them more accessible and actionable.

Exploring Gratification

Dr. Brewer introduces the idea of exploring gratification to its end as a method for understanding and overcoming addiction. By paying attention to the consequences of our behaviors, we can begin to identify negative patterns and motivations. This leads to:

  • Diminished attraction to unhelpful behaviors: As we observe how certain actions make us feel, we may feel less compelled to repeat them.

The Mind Shift Method

In discussing behavior change, Dr. Brewer presents a three-gear framework for his Mind Shift Method:

  1. Gear One: Identify your triggers and behaviors. Understand what habitual actions you're engaging in.

    • Example: Checking your phone out of boredom or impulse.
  2. Gear Two: Ask yourself, "What am I getting from this?"

    • Reflect on the immediate outcomes of your actions, both positive and negative.
  3. Gear Three: Make the bigger, better offer.

    • Replace harmful behaviors with more rewarding, intrinsic actions that promote kindness, curiosity, and connection.
    • Examples may include practicing kindness towards others or exploring new interests.

Addressing Willpower and Stress

Dr. Brewer critiques the reliance on willpower alone for changing behaviors, noting that:

  • Willpower is often ineffective and can lead to feelings of guilt and shame.
  • Stress plays a crucial role in our ability to change behaviors. Chronic stress can inhibit our capacity for mindfulness and learning, leading to regression into old habits.

The Importance of Community

Community support is a significant theme in Dr. Brewer’s work:

  • The impact of social connection is vital in overcoming addiction. Many studies link loneliness to negative health outcomes and increased addiction risk.
  • Peer mentorship, as promoted in Dr. Brewer's new initiative, Mind Shift, emphasizes shared experiences in recovery, fostering an environment where individuals can support one another.

Healthy vs. Unhealthy Anger

Towards the end of the conversation, a spirited debate emerges around the concept of anger. Dr. Brewer asserts that:

  • Healthy anger may be a myth, as he emphasizes the contraction that anger causes, which often clouds judgment and hinders effective action.
  • He promotes a more compassionate approach to challenges, suggesting that compassion can often lead to more effective action than anger alone.

Conclusion: Embracing Curiosity

Through this podcast, listeners gain not just awareness of the scientific and psychological underpinnings of addiction but also a clear pathway toward change:

  • Embrace curiosity about your behaviors.
  • Reflect on the consequences of your actions.
  • Seek community support to enhance resilience and behavioral change.

This episode serves as a powerful reminder that our innate mindfulness, when harnessed effectively, can lead to profound transformations in our lives.

By integrating Dr. Brewer's insights into mindfulness and addiction, we can better navigate the complexities of our cravings and develop healthier, more fulfilling habits.

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