Embracing Habit Change

Japanese artist Kenta Senek, Melbourne, Australia

The years leading up to my diagnosis of Crohn’s Disease were a tapestry woven with some of the most distressing threads of my existence. I recall an unusual energy coursing through me—an amalgamation of worry, stress, and fear. This energy, a current of emotions, would originate just beyond my solar plexus. In an instant, it would surge like lightning, striking the epicenter of my gut. Back then, the enigma of my experience eluded me. Yet, as I cast my thoughts back from this present juncture, I discern that it was my struggle to tame my own nervous system, shackled as I was by the clutches of fear.

In an earlier post, I embarked on an exploration of the diverse facets of the autonomic nervous system. It comes as no surprise to encounter research that interlinks the Enteric Nervous System with Crohn's disease. The threads of anxiety, stress, and apprehension seem woven into the fabric of modern existence, as everyone grapples with their own measure of these emotions on a daily basis. Regrettably, when stress becomes an overwhelming tempest, the body falters, its defenses compromised. This post intends to further build upon Dr. Jud's remarkable work in "Unwinding Anxiety" from my previous post and share my learnings.

The sensations of fear and ambiguity are deeply rooted in our primal brain. In our ancient existence, our focus revolved around sustenance and ensuring our own survival rather than becoming another creature's prey. Effectively pursuing this meant remaining hyper-vigilant while exploring unfamiliar terrain until we deemed it secure. A sense of certainty and safety materialized only when we amassed sufficient "knowledge" about uncharted realms. Our brains, naturally averse to uncertainty, perceived it as menacing—an absence of predictability. Depending on the magnitude of the threat, uncertainty could manifest as a mental itch, a signal prompting us to gather the required "information." When confronted with significant danger or imminent peril, this itch would intensify, compelling immediate action. Restlessness akin to ants in one's pants goaded our primal brain, perhaps enticing us to check that email before sleep, even when wisdom suggested otherwise.

In essence, stress and anxiety act as the catalysts propelling our primitive brain to unravel solutions. Should our brain stumble upon a solution, the reward is a dissipation of anxiety's grip. Yet, this ingenious mechanism harbors a shadowy facet: the coupling of a reward with negatively reinforced habits. As an example, my recurrent act of inexplicably reaching for my phone and perusing it stems from my primal brain correlating this action with alleviation of anxiety, even if a single instance in the past managed to deliver that relief. Analogous to a casino, my brain relentlessly tugs at the lever of anxiety, hoping for the elusive solution jackpot. Sadly, more often than not, the outcome is a void, the habit unrewarded. Yet, the pattern solidifies, the brain recognizing it as a reward-bearing behavior.

Dr. Jud proposes a simple technique: scrutinizing our automatic behaviors using what he terms "TBR"—Trigger, Behavior, Reward. This necessitates a conscious commitment to observe and document. Once we start identifying these loops, they become difficult to overlook. At this juncture, it's crucial not to immediately seek solutions, as this can become another negative loop. Considering the futility of past attempts, grab pen and paper and begin evaluating the loops you wish to amend. Here are some of mine:


Trigger: Angst (when sleep is fragmented, resisting its peaceful return)

Behavior: Distraction (check phone)

Reward: See new notifications/alerts (random reward enforcement)

Trigger: Impatience (awaiting the response of an automated programming script) 

Behavior: Distraction (check phone)

Reward: See new notifications/alerts (random reward enforcement)

Trigger: Discomfort (navigating uncertainty in writing, grappling with ambiguity)

Behavior: Distraction (check phone)

Reward: See new notifications/alerts (random reward enforcement)

Mindfulness proves a potent weapon against these injurious habits. Step one involves mapping the mind and cataloging the automatic responses our brain has absorbed over time. Mindfulness lends clarity, allowing us to access the inner workings of our primal brain. Recognizing habit loops as they unfold while we're on autopilot enables introspection. Curiosity, in conjunction with awareness, catalyzes habit change—an alliance substantiated by research. Curiosity serves as the gateway to embracing change, a concept pioneered by Dr. Carol Dweck, contrasting fixed and growth mindsets. Stuck in old habit loops, including self-judgment, impedes progress. To kick your brain into growth mindset, try the following questions :

  • Why am I doing this? 

  • What triggered the behavior?

  • What reward am I really getting from this?

  • Do I want to keep doing this?

Curiosity becomes the pivotal disposition that, when melded with awareness, drives transformation. This curiosity is the key to opening ourselves to metamorphosis—a connection bolstered by research. 

Though the scientific inquiry into mindfulness remains nascent, certain consistent revelations are beginning to emerge. Across multiple laboratories, studies unveil mindfulness's targeted influence on the intricate machinery of reward-based learning. Dr. Jud's research, for instance, highlights how mindfulness aids smokers in unearthing habit loops and extricating cravings from the clutch of smoking. In essence, individuals learn to recognize cravings, approach them with curiosity, experiencing the sensations within their bodies and minds, and permit them to wane naturally, without resorting to the ingrained habit. This rupture in the habit loop culminated in quit rates fivefold higher than the established gold-standard treatment. Dr. Jud's lab also uncovered remarkable shifts in habitual behaviors when individuals master the habit loop process and integrate mindfulness techniques. The skill of attentive observation led to transformative shifts not only in smoking but also in problematic eating and even in anxiety itself.

In essence, I find myself seeking refuge in actions that paradoxically exacerbate my situation. The elusive solution, it seems, resides in observance and non-action. Observation itself is the solitary "action," ironically the most potent one. Yet, we exist in a realm awash with what the renown meditation teacher Tara Brach dubs "chronic doing." Our minds are programmed to absorb from our environment, goaded into ceaseless engagement. Unraveling this reflex mandates practice detached from real-life scenarios. It commences by seating oneself, shutting the eyes, and introspecting—an internal contemplation that hones the "muscle memory" for life's authentic encounters. There are instances where possessing this knowledge alone fails to dislodge us from the clutches of these detrimental habit loops. It's solely through the tender embrace of these unhealthy patterns that we unearth the pathway to true liberation. Self-judgment, shame, and guilt, these shackles inhibit our journey toward our aspirations.

Previous
Previous

Exciting News

Next
Next

Digital Temptations