Jan 7, 2020
Behavior change isn't based on the behavior, it's based on the
results or the reward of the behavior. - Dr. Jud
Can we break bad habits
by being more curious about them?
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Wellness Force Radio Episode 319
Neuroscientist, Director of Research and Innovation at the
Center at Brown University, Co-Founder of MindSciences, and Author of
Mind, Dr. Jud Brewer, explains the
trigger-reward loop model, why curiosity leads us to greater
'being,' and his app-based programs for eating, anxiety, and
Discover how being more mindful will
help you let go of bad habits and create healthy, sustainable
change in 2020.
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Listen To Episode 319 As Dr. Jud
1:30 Addiction And The Caveman Brain
19:40 Our Never Ending Search For Peace
His current lab's study around why we are always on the
lookout for the feeling of 'peace
How our internal hierarchy of rewards will impact behavior now
and in the future.
that the brain naturally categorizes as more rewarding
than others and what other qualities they hold.
Digging deep into the differences between opposite mental
states like fear, joy, and peace. (21:00)
How we approach the mental state of craving and whether it's
an open or closed state.
Meditation – A Spartan Race For The Mind
Josh's past with addiction and the constricting sensation he
felt that many others also do in similar experiences.
How our minds are wired to use cravings
a means to get up and act on them. (24:00)
The mindfulness app-based programs he has helped create to
allow people to better understand how some behaviors are more
rewarding than others.
27:00 Better Understanding Our Food
The food rules
many people have lived with for so long and how to let go of them
by following a more 'natural food law.'
How you can be more mindful during each meal and with every
Why we validate acting on our human behavior to get to the
The fact that our brains hate uncertainty so much so that we
will always go to what we are already familiar with based on our
39:00 Our Intolerance For Uncertainty In The Modern
Why we have this need to know instantly when we're going to
have access to something.
The perfect example of our need to know something instantly
with the NYC subway system.
How a greater understanding of ourselves allows us to learn
how we're driven, what motivates
us, and what needs we have to fulfill.
Our capitalistic urges and coming to the realization of
whether we actually need that money
will it better serve humanity
Linking the spiritual and scientific evidence that kindness
and compassion greatly impact human behavior
Why experiences, not things or money, is what will bring us
the gift of connection.
48:50 Curiosity Is Our Superpower
Power Quotes From The
Our Relationship With Food In 3 Basic
"We can narrow down our relationship with food to three basic
elements: a trigger, a behavior, and a reward. The process of those
three combined elements is set up to help us survive from a
nutrients standpoint. What we have to stand from a modern
standpoint, is why our brains are still set on survival mode when
we have a fridge full of food." - Dr. Jud
The Power Of Mindful Eating
"Our Eat Right Now app program really teaches people step by
step how to be more mindful with food. The first step is to just go
ahead and eat but that really freaks out a lot of people because
they've had these "food rules" forever and they feel like they're
going to go to "food jail" if they don't follow them. So, we tell
them to just trust themselves and follow the natural law rather
than their own rules. At first, they're worried that they'll just
keep eating without any self-control but when they pay attention to
what they eat, discover what the reward from eating feels like, and
think about why they're eating, it helps them work through their
old habits and cravings." - Dr. Jud Brewer
Dialing In For Greater Emotional and Physical
"Intelligence has a lot to do with dialing in and sensing
these little feelings of contractions vs. expansions that emotions
such as fear, joy, and curiosity create. If we can be intelligent
around those pieces of subtle sensations that we experience, it's
going to help us change bad habits, support the habits that are
helpful, and foster greater kindness, connection, compassion, and
mindfulness. This can all happen simply by bringing awareness to
how painful the contracted emotions feel compared to how the
non-painful, rewarding, pleasant ones feel. Knowing our
psychophysical being, seeing these elements, and being able to link
them up both with mental and physical behaviors will make us
tremendously intelligent." - Dr. Jud Brewer
Links From Today's Show
About Dr. Jud Brewer
Judson Brewer MD PhD is a
thought leader in the ‘science of self-mastery,” having combined
nearly 20 years of experience with mindfulness training with his
scientific research therein. He has published numerous
peer-reviewed articles and book chapters, spoken at international
conferences, and his work has been featured in 60 Minutes, TEDx,
Time Magazine (top 100 new health discoveries of 2013), Forbes,BBC,
NPR, BusinessWeek and others. He is Director of Research at the
Center of Mindfulness and an at UMass Medical School and an
associate professor in medicine and psychiatry at UMass Medical
School. He also is adjunct faculty at Yale University School of
Medicine and research affiliate at MIT.
Mindfulness Training For Addictions
A psychiatrist and internationally known expert in mindfulness
training for addictions, Brewer has developed and tested novel
mindfulness programs for addictions, including both in-person and
app-based treatments (ex. www.cravingtoquit.com). He has also
studied the underlying neural mechanisms of mindfulness using
standard and real-time fMRI.