A Simple Way to Break a Bad Habit

psychiatrist and addiction expert Judson Brewer

In his TED Talk, Judson Brewer explores how mindfulness can help you overcome harmful habits.

Judson explains that habits are formed through a cycle of trigger, behavior, and reward. For example, feeling stressed (trigger) might lead someone to eat comfort food (behavior), resulting in a temporary feeling of relief (reward). This reward-based learning process reinforces the habit over time.

To disrupt this cycle, Judson suggests practicing mindfulness and curiosity. By paying close attention to the sensations and emotions associated with the habit, you can become more aware of the behavior’s actual effects. This heightened awareness can lead to “disenchantment” with the habit, making it easier to change.

Judson shares research from his lab where mindfulness training was used to help smokers quit. Participants were encouraged to smoke but instructed to be fully mindful during the act. One smoker noted that mindful smoking “smells like stinky cheese and tastes like chemicals,” highlighting the power of awareness in changing behavior.

By focusing on the present moment and observing you cravings without judgment, you can break the cycle of habitual behaviors and make more conscious choices.

I recommend watching the full TED Talk below: