Podcast Summary
Monks' method for breaking bad habits: Monks don't rely on willpower alone to break bad habits. They understand the causes and replace them with positive habits.
Monks, who are known for breaking bad habits and leading disciplined lives, don't rely on willpower alone. Instead, they have a specific method for understanding and breaking the cycle of habits. According to Dr. K, who spent seven years as a monk before becoming a psychiatrist, the natural inclination to return to bad habits can be stronger than our willpower. He suggests that instead of relying on willpower, we should learn the underlying causes of our habits and replace them with positive ones. Monks, who live in communities where everyone follows the same routine, have mastered this technique. It's not that only disciplined people can become monks, but rather that they have a proven method for breaking bad habits. Dr. K's comprehensive resource, Doctor. K's Guide, distills over 20 years of his experience and provides a tailored approach to help individuals better understand their minds and take control of their lives. By learning how habits are formed and using this knowledge to replace negative habits with positive ones, we can achieve long-term success.
The brain switches from dopamine to endocannabinoids to reinforce habits: Habits are unconscious behaviors driven by the endocannabinoid system, making them automatic and hard to resist
Our brains use different neurotransmitters to reinforce behaviors at different stages. Initially, dopamine plays a role in reinforcing pleasurable behaviors. However, over time, as behaviors become habits, the brain switches to using endocannabinoids, which are part of the cannabinoid system. This shift makes the behavior automatic and unconscious. Dopamine is no longer the primary reinforcer. Understanding this process can help explain why we may find it difficult to break habits, even when we're no longer enjoying the behavior. A habit is an unconscious behavior that is governed by our endocannabinoid system, making it automatic and hard to resist.
Making the unconscious conscious: To break bad habits, make the unconscious actions conscious and intentional, using different parts of the brain instead of relying on willpower or pleasurable activities.
The key to breaking bad habits is not about controlling them with our frontal lobes or relying on willpower, but rather about recruiting a different circuit in the brain. Our habits are formed through pleasure and reinforcement, making it challenging to break them when there's no enjoyment involved. Monks, who successfully break their bad habits, do not rely on pleasurable activities or willpower. Instead, they become hyper-aware of their actions, making the habituous actions conscious and no longer habitual. By doing this, they use different parts of the brain and do not need to exert control or restrain themselves. In essence, the secret to breaking bad habits is to make the unconscious actions conscious and intentional.
Mindfully engaging with cravings: Instead of resisting cravings, fully engage with them for better understanding and potential control
Instead of trying to resist or avoid cravings, it can be more effective to engage with them fully and mindfully. This principle was taught to a monk-in-training by his teacher, who struggled with an addiction to potato chips. The teacher suggested buying multiple bags of chips and eating them mindfully, rather than trying to resist. By fully engaging with the craving and the experience of eating the chip, the monk could break the habit circuitry and move beyond it. This mindful approach is a fundamental practice in monk culture, focusing on cultivating awareness rather than restraint. This principle can be applied to various aspects of life, encouraging individuals to fully experience and understand their desires and cravings, rather than trying to suppress them.
Addicts Unaware of Internal Stressors: Mindfulness practices increase self-awareness, helping addicts better understand their triggers and respond in healthier ways.
People with addictions are not fully aware of their internal emotional states and the stressors that trigger their addiction, making it difficult for them to resist using their substance of choice as a coping mechanism. Neuroscience studies show that as internal stress builds up, individuals with addictions may become blind to it, leading to a slip-up. Mindfulness practices, on the other hand, can help raise awareness and provide a different approach to managing addiction. Unlike other methods such as Alcoholics Anonymous, medications, or psychotherapy, mindfulness doesn't address the underlying causes of addiction but rather increases self-awareness, allowing individuals to better understand their triggers and respond to them in healthier ways.
Strengthening the connections between the frontal lobe and habit circuitry: Mindfully engaging in a habit with awareness, even if you fail, helps strengthen neural connections and makes it easier to break the habit over time.
When trying to control a behavior, our frontal lobe plays a crucial role in attempting to restrain habits. However, if the connection between the frontal lobe and habit circuitry is weak, it requires significant energy and willpower to regulate habits. The key is to engage in the habit with awareness, even if you fail, as this strengthens the connections between the frontal lobe and habit circuitry, making it easier to break the habit over time. Monks use this method to increase the size of their "straw," allowing them to exert less energy and willpower in the future. Remember, the goal is not to succeed every time but to increase awareness and build stronger neural connections. It's important to be mindful and acknowledge your desire to engage in the habit, rather than focusing on controlling or disciplining yourself.
Mindfulness helps weaken the hold of bad habits: Practicing mindfulness strengthens the connection between our frontal lobe and habit circuitry, leading to easier positive behavior changes.
Being mindful and aware of our actions can help us weaken the hold of bad habits on our lives. By pausing before we act and fully considering our desires and motivations, we can strengthen the connection between our frontal lobe and our habit circuitry. This practice, known as mindfulness, can lead us to a tipping point where making positive behavioral changes requires minimal willpower. This was the experience of the speaker, who struggled with video game addiction and found relief through mindfulness practices in India. Even if we slip up, the key is to keep practicing mindfulness and awareness each day.
