10% Happier with Dan Harris Buddhist Neuroscientist On: How To Quit Bad Habits And Why You're Not Keeping Your Resolutions | Dr. Judson Brewer
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Jan 27, 2025 
Dr. Judson Brewer, a renowned professor at Brown University and expert in mindfulness and addiction, shares his insights on breaking bad habits. He dives into the science and Buddhist views on addiction, revealing how mindfulness can help uproot everyday cravings. Brewer discusses dopamine's role and introduces a three-pronged plan for sticking to resolutions. He emphasizes the need for self-compassion over willpower and highlights the significance of community in achieving lasting change, all while tackling the nature of curiosity and healthy anger.
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Dopamine's Role
- Dopamine is a learning molecule, crucial for motivation and habit formation, not primarily pleasure.
- Dopamine firing shifts from surprise to anticipation to habit, eventually becoming automatic.
Dopamine Fasting Ineffective
- Dopamine fasting, or cold turkey on impulsive pleasure, is ineffective for breaking bad habits.
- Habits change through understanding how our minds work, not by suppressing dopamine.
Mapping Habit Patterns
- Map out your habit patterns: trigger/cue, behavior, result/reward.
- Start with the problematic behavior and trace it backward to its triggers.
