一種擺脫壞習慣的簡單方法

TED簡介Speaker： Judson BrewerKey words：正念 習慣Abstract：心理學家 Judson Brewer為我們揭示了習慣養成的機制，並告訴我們通過正念訓練和注意力集中的方法，我們可以擺脫那些壞習慣。@TED: Can we break bad habits by being more curious about them? Psychiatrist Judson Brewer studies the relationship between mindfulness and addiction -- from smoking to overeating to all those other things we do even though we know they"re bad for us. Learn more about the mechanism of habit development and discover a simple but profound tactic that might help you beat your next urge to smoke, snack or check a text while driving.Rating:學習筆記習慣養成的方式The habit forming routine:Trigger, behavior, reward.eg: feel hungry, eat food, feel satisfied.eg: feeling sad, eat food, feel good.eg: see cool, smoke to be cool, feel good.So later, feeling stressed out triggers that urge to smoke a cigarette or to eat something sweet.被習慣性反應模式支配的大腦：靜默網路（default mode network）里的一個區域「後扣帶回」（ posterior cingulate cortex）在壞習慣養成過程中起到很大作用。當人們習慣於在某些不利於自己的情境時來抽根煙解憂，久而久之，當你再次陷入例如發愁，堵車，孤獨等情境的時候，大腦這個區域就會激活，它會給大腦反饋一個習慣性的動作，並告訴你「上一次當你不如意的時候你是怎麼做的？對，吸根煙吧，就是它了。」這時，你會下意識的拿起一根本，並一如往常一樣的點動打火機。

關於Curiosity Killed the Cravings一個實驗：In my lab, we studied whether mindfulness training could help people quit smoking.when feeling the urge to smoke, we let people focused onbeing curiousabout what it happening when you go head and smoke.result: here"s an example from one of our smokers. She said, "Mindful smoking: smells like stinky cheese and tastes like chemicals, YUCK!"

[圖：數據表明MT(正念訓練)能有效幫助人們戒煙]

Why:Now,the prefrontal cortex, that youngest part of our brain from an evolutionary perspective, it understands on an intellectual level that we shouldn"t smoke. Andit tries its hardest to help us change our behavior, to help us stop smoking, to help us stop eating that second, that third, that fourth cookie. We call thiscognitive control. We"re using cognition to control our behavior. Unfortunately, this is also the first part of our brain thatgoes offline when we get stressed out, which isn"t that helpful.When the prefrontal cortex goes offline, we fall back into our old habits, which is why this disenchantment is so important.Seeing what we get from our habits helps us understand them at a deeper level--to know it in our bones so we don"t have to force ourselves to hold back or restrain ourselves from behavior.The paradox here is that mindfulness is just about being really interested in getting close and personal with what"s actually happening in our bodies and minds from moment to moment.This willingness to turn toward our experience rather than trying to make unpleasant cravings go away as quickly as possible. And this willingness to turn toward our experience is supported by curiosity, which is naturallyrewarding.In other words, when we get curious, we step out of our old, fear-based, reactive habit patterns, and we step into being.Suggestion:心智覺知訓練（mindfulness training）So if you don"t smoke or stress eat, maybe the next time you feel this urge to check your email when you"re bored, or you"re trying to distract yourself from work, or maybe to compulsively respond to that text message when you"re driving, see if you can tap into this natural capacity,just be curiously aware of what"s happening in your body and mind in that moment.參考內容Link：A simple way to break a bad habitJudson Brewer

快來加入#1000個TED學習計劃#，在「一千個TED視頻的探索之旅」一起分享最好最實用的TED學習筆記

喜歡這篇文章嗎？立刻分享出去讓更多人知道吧！