Forming habits, and breaking them with Mindfulness

You may have forgotten how and when you mastered the art of talking or reading, play the guitar or pot a plant - we learn our behaviours over time, form our habits over a longer period and continue to strengthen them the more we reinforce them. It seems effortless now to talk now, or use an iPhone, because we’ve done it so much that it becomes second nature. Basically, our brain commands the necessary organs or limbs to complete task, keep on doing that task and new pathways (neurons) are created, making it easier to do – you may say things become second nature (how many times have you driven recently without paying attention to the pedals or mirrors!?).

Dr Joe Dispensza, author of Evolve your Brain (Jan 2007), in his book shares that biologically we are hardwired to take the path of least resistance. So, now we’ve laid down memories (neural pathways), there is a path of least resistance, our brains are programmed to take this path, so we can do things with minimal effort. This is helpful when it comes to things like driving or cooking your mum’s spaghetti Bolognese, but the same process is at work when it comes to some unhealthier behaviours such as smoking or over-eating. Here is where the brain’s reward system kicks in too…

The brain’s reward system refers to a group of structures in the brain that become activated when exposed to rewarding stimuli; for example, substances like sugar or nicotine. When we smoke a cigarette, the nicotine activates this region of our brain releasing reward chemicals such as dopamine – that’s the pleasurable sensation we get from the hit of a cigarette is the feeling that masks the obvious harmful effects and keeps us coming for more. Now, imagine the rush we get from a cigarette or other harmful addictive substances (remember the brain is rewarding the act by making us feel good) and put it into context of learning behaviours, creating the pathways in our brains and forming habits…we’re stuck in a loop. In the context of smoking, we now look at our environment with a ‘smoking lens’ – on the lookout for opportunities (or excuses) to smoke – our brains and bodies want that feeling as regularly as possible!

‍

Do either of these 2 scenarios sit seem familiar to you?

1. 

Triggers: Frustrating meeting with the boss

Effect: Thoughts arise that say smoking will make me feel better / lessen the pain

Urge: The thoughts about feeling better / lessening pain when smoking creates a physical craving

Take action: Respond by lighting up cigarette  

Reward: Feel calmer | release of dopamine | strengthening of loop

2.

‍Triggers: Smelling a freshly brewed coffee on a work-break

Effect: Thoughts suggest that the coffee always goes well with my morning cig

Urge (craving): Physical cravings arise, remembering the feeling a coffee and cigarettes gave in the morning

Take action: Respond by lighting up cigarette  

Reward: Release of dopamine | Strengthening of loop

‍

The strong association we have formed between smoking a cigarette and receiving a reward (the dopamine hit), whether on a work-break with colleagues at 11am or first thing in the morning with the cigarette-coffee combination, means the brain will look for more and more cues to smoke. The underlying mechanism is always at work.  

‍Mindfulness as a tool to break, and understand, these habits

Judson Brewer, author of the Craving Mind, mindfulness and neuroscience professor at Brown University through his research into how our minds create habits found that mindfulness can be used at critical moments helping us make new decisions, ultimately leading to changing our behaviours.

Being curious with our thoughts, emotions and the sensations in our bodies can act as an interruption to the habitual trigger-thought-craving-response reward mechanism at work, within this space we’ve created there is the possibility of making a new decision. This curiosity in the present moment, can also be called mindfulness or mindful awareness – using all our senses to be fully in the present moment.

                                                             Trigger > Behaviour > Reward > Trigger > Behaviour > Reward

‍

An article by Ronald M. Epstein (M.D.) explores mindfulness in medicine and describes mindfulness as: “attentive observation, critical curiosity, informed flexibility and presence.” Epstein believes “habits of mind include the cognitive, emotional…domains.” Asking yourself a question can help disrupt habitual and rigid patterns of thought and behaviour to allow a familiar situation to be seen in a new way, said Epstein in his article. It can train you to be present and observe.

The body is always present; our minds may drift towards the future or be dwelling in the past, for example engaged in thoughts such as ‘a cigarette would be nice with this coffee’ (a thought based on a past experience). Many of use engage these thoughts, indulge the narrative, trigger the physical urge, and finally act on it. During this happening, being caught up cognitively, we ignore all of the signs that our bodies give us, the changing of sensations that occur all the time. Pausing and taking time to pay attention how things change within the body when a craving comes, can help divert and take new actions. Have a look at the diagram below – how do your cravings manifest in the body?

‍

Let’s re-visit the 2 scenarios through the lens of mindfulness:

1.

Triggers: Frustrating meeting with the boss ‍

Notice the experience as positive or negative – helping to bring back composure, equanimity

Effect: Thoughts arise that say smoking will make me feel better / lessen the pain

Allowing thoughts that may arise due to this: stating ‘I’ve seen you before’ – you could try questioning these thoughts - ‘why do I need / want to smoke now?’

Urge: The thoughts about feeling better / lessening pain when smoking creates a physical craving

Recognise the urge in the body you feel it the most, knowing you don’t need to act on it

Take action: Respond by lighting up cigarette  

Deciding to do something different like take a walk, call a friend or take 10 deep breaths

Reward: Feel calmer | release of dopamine | strengthening of loop

Sense of relief | Over time your brain will realise that you are moving away from old patterns and look to build new ones you suggest

2.

Triggers: Smelling a freshly brewed coffee on a work-break

Just being with the smell of coffee in the air – enjoying the aroma

Effect: Thoughts suggest that the coffee always goes well with my morning cig

Observing the thoughts that crop up. Ask: ‘why do I want a cig because I can smell coffee?

Urge (craving): Physical cravings arise, remembering the feeling a coffee and cigarettes gave in the morning

Recognising the sensations in the body that come up – what are they telling you?

Take action: Respond by lighting up cigarette  

Having a cup of tea or orange juice, leaving the office for a walk

Reward: Release of dopamine | Strengthening of loop

Feeling of lightness | weakening of habit and strengthening of new behaviour

With practice we can utilise the innate human capability to direct awareness to our experiences with curiosity and openness, we gradually learn to manage thoughts, feelings and behaviours with more skill. How useful to help us with long-term behaviour change and creating new habits?  

If you are looking to make changes in your life when it comes to smoking, give us a shout here hello@28days.org.uk – to discuss how with a specialised Quit Coach, supporting you digitally & remotely around your schedule with ideas on behaviour change, nicotine replacement therapy and other pharmacological advice.

Arjun

28 Days Team

‍