Break The Anxiety Habit with Dr. Jud Brewer and Charles Duhigg
The Anxious Achiever
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What if your anxiety isn’t just something you feel, but something you’ve been practicing? In this episode, I talk with psychiatrist Dr. Jud Brewer and Charles Duhigg about the science behind why anxiety sticks, how your brain confuses worrying with problem-solving, and why willpower alone isn’t enough to change your patterns. We break down how anxiety can become a habit loop and why so many high achievers unknowingly reinforce it through overwork, worry, and constant mental effort. Tune in to learn how to replace unhelpful patterns with ones that actually support your focus, energy, and mental health.
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In this Episode, You Will Learn
00:00 Is anxiety something you experience or something you practice?
02:00 Why overworking can become your default response to anxiety.
04:00 How the habit loop explains worry, distraction, and anxiety patterns.
08:00 What’s the difference between planning and worrying?
10:00 How perfectionism and overpreparing become reinforcing habits.
13:30 3-step method to interrupt anxious habit loops.
18:00 How to give your brain a more rewarding alternative to anxiety.
22:00 Why rumination keeps you stuck and how it mirrors worry.
25:00 Why meditation makes some people anxious.
29:30 How habits shape productivity, focus, and mental health at work.
33:30 Why your brain prioritizes short-term relief over long-term goals.
36:30 How anxiety, burnout, and distraction all come from the same loop.
40:00 Why you can’t eliminate habits but you can replace them.
46:30 What to do when you feel stuck, overwhelmed, and unable to focus.
51:00 How tracking what you’ve done builds motivation and momentum.
53:00 How to design your day to reduce decision fatigue and overwhelm.
Resources + Links
Get a copy of Dr. Jud Brewer’s book Unwinding Anxiety HERE!
Get a copy of Charles Duhigg’s book The Power of Habit HERE!
Get a copy of my book - The Anxious Achiever
Watch the podcast on YouTube
Find more resources on our website morraam.com
Follow
Follow me on LinkedIn @morraaronsmele + Instagram @morraam
Follow Charles Duhigg on LinkedIn @charlesduhigg + Instagram @charlesduhigg
Follow Dr. Jud Brewer on Instagram @dr.jud
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