Judson Brewer, a psychiatrist and neuroscientist, has extensively studied habits and addiction. He offers a simple yet effective approach to breaking bad habits, which centers around mindfulness and understanding the underlying mechanisms of habit formation. Here's a summary of his method:

1. Understand the Habit Loop

• Trigger: Identify what prompts the habit. This could be a feeling (like stress), a time of day, a place, or an action.
• Behavior: Recognize the habitual behavior that follows the trigger.
• Reward: Understand the reward or outcome that the behavior provides, such as a temporary relief or pleasure.

2. Be Mindfully Curious

• Observe Without Judgment: When you feel the urge to engage in the bad habit, pause and observe your thoughts and feelings without judgment.
• Investigate the Urge: Pay attention to what the urge feels like in your body and mind. What sensations do you experience? What thoughts are running through your head?

3. Dissect the Reward

• Notice the Real Outcome: Often, the anticipated reward is not as satisfying as we imagine. For example, smoking a cigarette might not provide as much relief as expected, or it might even make you feel worse afterwards.
• Reflect on the Consequences: Consider the long-term impact of the habit. Is the short-term reward worth the long-term consequences?

4. Find the Bigger, Better Offer (BBO)

• Seek Healthier Alternatives: Look for alternative behaviors that can provide a similar or better reward. For example, if you smoke to relieve stress, try deep breathing exercises or a short walk instead.
• Practice Self-Compassion: Be kind to yourself. Recognize that breaking a habit is challenging and requires patience and persistence.

5. Repeat and Reinforce

• Consistency is Key: Continuously practice observing your urges, understanding the real outcomes, and choosing healthier alternatives.
• Build New Habits: Over time, consistently choosing the BBO can help establish new, healthier habits.

Practical Steps to Apply Brewer’s Method

1.Keep a Journal:

• Write down each time you feel the urge to engage in the bad habit. Note the trigger, the behavior, and the perceived reward.
• Reflect on what you observe and any healthier alternatives you tried.

2.Use a Mindfulness App:

• Brewer has developed apps like "Unwinding Anxiety" and "Eat Right Now" that guide users through these mindfulness practices.

3.Practice Regular Mindfulness:

• Engage in daily mindfulness practices, such as meditation or mindful breathing, to strengthen your ability to observe your thoughts and feelings without acting on them impulsively.

By understanding the habit loop, practicing mindful curiosity, and seeking healthier alternatives, you can gradually break free from bad habits and cultivate positive ones. Brewer’s method emphasizes that awareness and mindfulness are powerful tools in transforming our behavior and improving our overall well-being.