This week I’ve been enjoying a fascinating insight from psychiatrist and addiction expert Judson Brewer on ‘reward based learning’ and rewiring habit loops.
The simple trick is to use curiosity; not attempt self-control. As he explains (below) the bit of the brain which exerts control is way less ancient, and way less powerful than the bit that imposes cravings. So a battle with smoking or snacking with willpower alone is likely to be a losing one.
The key according to Brewer is curiosity. If we can stop and curiously examine an urge; not instantly act on it or try to make it go away, we can ‘hack’ our ‘reward based learning’ system by enjoying the experience of learning.
This – when I think back – is how I quit smoking nearly 18 years ago; actively exploring the craving made it manageable. I’d read ‘aversion’ doesn’t work. So I used to think of the famous Bisto gravy ads: and with a deep breath go ‘ahhh!’ remembering the ‘hit’, sensation and reward of a deep drag on a cigarette when I smelt one or the urge came upon me. Enjoying the urge made it pass.
Brewer’s is a very simple but clever idea – curiosity is its own reward; it could be habit-forming…