Judson Brewer - No Willpower Required: Hacking the Brain for Habit Change

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Күн бұрын

BrainMind Summit at MIT -
Jud Brewer MD PhD is a thought leader in the field of habit change and the “science of self-mastery”, having combined over 20 years of experience with mindfulness training with his scientific research therein. He is the Director of Research and Innovation at the Mindfulness Center and associate professor in psychiatry at the School of Medicine at Brown University. He also is a research affiliate at MIT. A psychiatrist and internationally known expert in mindfulness training for addictions, Brewer has developed and tested novel mindfulness programs for habit change, including both in-person and app-based treatments for smoking, emotional eating, and anxiety (www.goeatrightnow.com, www.unwindinganxiety.com, www.cravingtoquit.com). He has also studied the underlying neural mechanisms of mindfulness using standard and real-time fMRI and EEG neurofeedback. He has published numerous peer-reviewed articles and book chapters, trained US Olympic coaches, and his work has been featured on 60 Minutes, TED (4th most viewed talk of 2016, with 10+ Million views), Time magazine (top 100 new health discoveries of 2013), Forbes, BBC, NPR, Al Jazeera (documentary about his research), Businessweek and others. His work has been funded by the National Institutes of Health and American Heart Association, among others.
Dr. Brewer founded MindSciences to move his discoveries of clinical evidence behind mindfulness for anxiety, eating, smoking and other behavior change into the hands of consumers. He is the author of The Craving Mind: from cigarettes to smartphones to love, why we get hooked and how we can break bad habits (New Haven: Yale University Press, 2017).
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Пікірлер: 21

@questioneveryone4603 2 жыл бұрын

By using the curiosity method when I get a rush of anxiety it automatically goes away! This also goes for cravings! This man knows what he is talking about

@momo11407 2 жыл бұрын

It's really amazing what couple of breaths can do to our actions.. imagine how poweeful you will be if you plan ahead to practice breathing whenever someone calls you, or approach you, or when you approach someone. That way you are always present and rational and won't act on emotional impulses and cause chaos.

@kariarvisais8588 2 ай бұрын

On the videotimestamp tab at 3:47, Dr. Jud is saying willpower doesn't work. Awareness works

@edwigcarol4888 2 жыл бұрын

10 minutes to present something you can work on a life long... Unwinding Anxiety App is so rich of insights and practical advices that I have been working with it for 2 years now. By reviewing this program twice i have discovered depths.. a lot of progress in shaping my behaviors too, including some difficult ones like "angry rumination" and "judging / knowing better". And i really began to understand that I was feeding through thinking patterns (mental behaviors) my own suffering.. vow!

@dianebarrickman1236 4 жыл бұрын

I found out about you from Ten Percent Happier hosted by Dan Harris, which I find extremely helpful in reducing stress, anxiety & help to feel connected vs isolated regarding my emotions. I found your discussion, explanation & medication regarding anxiety on Ten Percent Happier made a lot of sense. I also think your 11 min discussion regarding Hacking the Brain for Habit Change makes sense. I am recommending your program "Unwinding Anxiety" to a friend suffering from incapacitating anxiety. Thank you! DB

@marsiennacelebi739 2 жыл бұрын

thank you for sharing. I am really struggling with anxiety,stres,attention issues.I am hoping Dr. Brewer will help me and us all in our journey. May God help us all. With peace

@allpointstoone4346 Жыл бұрын

Great info

@lukestefanik606 3 жыл бұрын

🤝🙏🧘‍♂️

@raknonkar Жыл бұрын

Awareness does not stop the habit, may be it stops but the not for long lasting habits. I am aware of what I am doing still I can't control few of the habit

@saralara65 3 ай бұрын

What happens when you’re aware of something but you stubbornly want it anyway? Ugh.

@te6194 Жыл бұрын

Watching this while eating a donut 😀

@cactustree505 3 жыл бұрын

So, is the bottom line, "awareness trumps self-control?" Because I am aware of the consequences and the various pleasurable feeings and sensations as I eat potato chips and yet it takes self-control to stop eating at a single serving size not awareness. Did I miss something or are others also thinking that he's missing some pieces of the addiction puzzle?

@Archlense 3 жыл бұрын

Its a bit deeper than that, in short if you can create a habit of being aware of what you are doing at all times from a sense driven approach you'll find yourself being able to control your urges much more in the long run. I've tried a few other methods pom timers, hour scale, togglr, and a bunch of other apps to help "drive" habits however I think the awareness approach Dr.Jud mentions is the best at the moment in 2021 to build yourself up to a point where you can defeat your bad habits and engage good habits that lead towards your over-all life goals. he has more videos explaining it exactly on his YT channel.

@p.glight9430 2 жыл бұрын

Awareness as in moment to moment awareness and not necessarily conceptual awareness. An example would be paying attention to the action and the sensations associated with it while engaging in that action. We all know smoking is bad. But people still smoke. But when the smoker proactively directs their awareness to the act of smoking they start to notice how bad it tastes...and how bad it smells...and how it actually makes their breathing a bit shallow...and maybe they notice it's actually overwhelming their perfume...and "why am I smoking in the middle of heavy rain, what am I getting out of this?" etc etc. It's about bringing awareness to the moment and really paying attention to the dynamics of it

@timswen5280 2 жыл бұрын

I read his book unwinding anxiety, which has a whole chapter talking about this that makes 100% sense for me. Self control relates to human’s prefrontal cortex, that’s the “newer” brain developed over the evolution and also the “weakest”. Awareness he’s referring to in this context is not that you’re aware that you’re eating potato chips, but how your body feels when you eat the first piece, the second piece, and till which piece your body no longer feels good, and till which piece that behavior is no longer rewarding for your brain and it starts to feel disgusting. This Reward center in human’s brain is older and powerful because it directly relates to survival. So be aware of how “not rewarding” the behavior is at certain point, your reward center in the brain will register this behavior as not enjoyable any more. So eventually you’ll stop doing it automatically with enough repetition . That’s why it’s so hard to quit bad behavior because you can only do that with enough repetition. You developed this bad habit after thousands of repetition so you’re going to slip. So be prepared to not blame yourself for relapsing. And you WILL relapse once in a while. Be it 18 days or 280 days. This is in contrast to using your “Willpower” to tell you to stop doing that, which is contre-productive. I remember there’re a thousands times I continue to stay up late and scroll through Instagram where I know it’s bad for my health but I’d still do it. I’m slowly changing that habit because instead of telling me I’m a loser and I always fail at controlling my bad behavior. I became aware and curious about it, what does my body feel when I’m scrolling past 12AM, what am I getting out of this, what void am I trying to fill, and how tired and sad I feel the second morning, I breathe with that awareness and become it (KOMBAYA😂) For the first time in my life, my body actually automatically put my phone down and went to sleep. It has never happened before lol.

@marsiennacelebi739 2 жыл бұрын

@@timswen5280 wow thanks for sharing. Its really an intresting way to look at things.I am going to strive to apply to my life and learn more. Lets see