We all have unhelpful habits, and whether you overeat, use substances, or worry, you may have noticed these habits have gotten worse lately. In this episode, Diana joins Dr. Judson Brewer (Dr. Jud), neuroscientist and author of The Craving Mind: From Cigarettes to Smartphones to Love - Why We Get Hooked and How We Can Break Bad Habits, for a fascinating conversation about why stress makes our habits and addictions worse. Additionally, they talk about what’s happening in your brain when you’re caught in these habits, and how to unhook from even the trickiest ones using mindfulness and curiosity.



Listen and Learn:




Diana’s and Debbie’s pandemic habits



How Diana’s shifting unhelpful habits to values-based ones (get her free download here!)



The three core elements of a habit



What’s happening in your brain when you are craving



Why uncertainty and stress makes it harder to break unhealthy habits



How anxiety and rumination are similar to smoking and eating 



Dr. Jud’s groundbreaking brain research on mindfulness and the Default Mode Network



How curiosity changes your brain and why it is key to unhooking from habit loops



Why it doesn’t work to “think your way out of a craving” or “think your way out of anxiety”



Mindfulness tools you can use right now with yourself and your kids to get grounded



Why swapping choosing kindness and generosity over self-righteous rumination is “so much sweeter”



The personal values that underlie Dr. Jud’s work




Resources




Five Finger Breathing with Dr. Jud Brewer



Watch Dr. Jud study Anderson Cooper’s brain in an fMRI



The Craving Mind: From Cigarettes to Smartphones to Love - Why We Get Hooked and How we can Break Bad Habits, by Dr. Judson Brewer



Dr. Jud’s Ted Talk: A Simple Way To Break a Bad Habit



Dr. Jud’s App-based behavior change programs: Unwinding Anxiety®, Eat Right Now®, and To Quit®.  Get 20% off with coupon code OFFTHECLOCK



Change unhealthy habits into values-rich ones with this handout



Dr. Yotam Heinberg on “growing roots” practice




Listen to Diana’s interviews with Paul Gilbert here and here to learn more about threat, drive, and compassion systems in the brain



Dr. Jud Brewer



About Dr. Judson Brewer



Dr. Judson Brewer is the Director of Research and Innovation at the Mindfulness Center and associate professor in psychiatry at the School of Medicine at Brown University, as well as a research affiliate at MIT. Before that, he held research and teaching positions at Yale University and the University of Massachusetts’ Center for Mindfulness. about his research here.



As an addiction psychiatrist and internationally known expert in mindfulness training for treating addictions, Dr. Jud has developed and tested novel mindfulness programs for habit change, including both in-person and app-based treatments for smoking, emotional eating, and anxiety (Eat Right Now, Unwinding Anxiety and Craving to Quit).



Based on the success of these programs in the lab, he co-founded MindSciences, Inc. to create app-based digital therapeutic versions of these programs for a wider audience, working with individuals, corporations, and hospital systems to put effective, evidence-based behavior change guidance in the hands of people struggling with unwanted behaviors and “everyday addictions.”






72. Committed Action with Dr. DJ Moran



103. Healthy Habits with Dr. Dayna Lee-Baggley



4. Habits: The Science of Behavior Change



90. Dr. Paul Gilbert on Tricky Brains, Caring, and Living Like Crazy



145. Caring, Compassion, and Cooperation with Dr. Paul Gilbert



46. Altruism And The Flow Of Compassion With Dr. Yotam Heineberg

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