I quit smoking 12 years ago. The physical withdraw just lasted the first 48 hours, after that time my body didn't beg me for nicotine anymore. After that all I had to fight was the impulse to light a cigarette. What I learned in the process is that the impulse and crave last no longer than 40 seconds. So next time you want to do what you shouldn't, remember: fight that crave and it will vanish in less than 40 seconds
48 hours is what it takes for the nicotine to leave your system. Your body will beg for nicotine for much longer than that. You have formed so many new reward pathways in your nervous system that demand nicotine. It takes much longer than 48 hours for the impulses to weaken, much less stop.
Ana Bonn yes I’m aware, thank you. That’s why I said the withdrawal doesn’t end after 48 hours, only the presence of nicotine is gone after that time. Withdrawal last much much longer than 48 hours.
erictko85 exactly. I hear people saying this a lot like as though they think once it’s out of the body the physical addiction ends. no, once it’s out of the body that’s when the withdrawal presents itself. it’s only logical you won’t have withdrawal with the substance in your system.
My summary of the simple way of breaking bad habits: 1. Notice the urge by identifying what our urge is that makes us want to do that bad habit in the first place like eating a chocolate cake, we know that it’s bad for us to eat the cake or give in to doing that specific urge and then feeling guilty after doing it knowing that it’s something we need to quit doing. 2. Get curious as in don’t force yourself to stop, get curiously aware what it’s really like when you do that bad habit it’s actually awful. Seeing what we get from our habits helps us understand them at a deeper level. You don’t have to force ourselves to hold back or restrain ourselves from being interested in doing that bad habit in the first place. This is what mindfulness is all about, seeing really clearly what we get when we get caught up in our behaviors, becoming disenchanted on a visceral level, and from this disenchanted stance naturally letting go. This isn’t to say that this magically goes away, it over time we get to see more and more clearly of the results that we’re letting go of our old habits and forming new ones. When we get curious, we get to step out of our bad habits in fear based habits and step into being. as being curious will feel rewarding after we step out of our old habits. 3. Feel the joy of letting go. As we step out of the process in letting go, by being just curiously aware of what’s happening, we soon feel a joy of ending that bad habit, and by continuing this joy of ending this bad habit, we will forget that we ever had that habit in the first place. 4. Repeat, and it will set us free.
What ive noticed is when i used to do opiates, the thought of coming home, laying back and getting high watching tv sounded much sweeter in my head, but the high was not really there. It's that first ever high i was constantly chasing. I wasn't even getting high, just used Just to feel normal
The key point: When you feel the urge to get distracted, smoke a cigarette, eat cake, Take a moment to analyze that feeling of craving. You feel a little jittery, a little restless - try to understand that feeling. The act of mindfully paying attention to the craving allows you to separate yourself from it and let it go.
This is how I quit smoking and how I got out of depression. I didn’t know there was a term for it I just started to pay attention to my surroundings and be in the moment. When I did that in a deep depression I all of sudden felt awake and noticed my brain felt foggy and slow. It scared me because I didn’t understand at the time that I was depressed. So I looked up ways to battle it and started to work on it until I was on a exercise and sleep routine, ate right and quit smoking then I felt better. It’s strange how your brain kind of goes into autopilot if you don’t pay attention. And if your brain is on autopilot it’s driven by primal reward systems. Don’t fight yourself on every little thing. Just be in the moment and try to understand your body and what’s happening in that instance. It really does help and I’m glad I’m not the only one who noticed this!
T. de Bruijn it is but that’s life right? I have ebbs and flows and I understand myself a bit better than I used to. The human brains comes with self awareness (for most people lol) and that comes with its issues for sure. I appreciate you for empathizing with me though
Hey man glad to hear you have quit bad habits. I am addicted to smoking and drinking coffee and I am depressed. How did you start your journey? I want to get better. Any tips? Thanks in advance.
This comment was VERY helpful. And exactly what I needed to get me through this. I KNOW I got it in me to succeed. I WILL be a force for Good, and I AM ON THE RIGHT PATH, I just have to be strong enough to make it through stormy seas. I have to be brave enough to believe I can do it and then put it into action. I know I can. I know I can. I just have to bet on myself for once...even if it is the hardest thing I've ever done in my entire life. I CAN AND I WILL. WATCH ME.
@@AustrianEconomist It's been so much better! I lost about 15 kg since this comment, as well as developing healthier daily habits. Thanks for reminding me man.
Dopamine Enigma Unveiled seriously blew my mind. Learning about dopamine optimization and detox completely changed how I approach productivity and focus. Has anyone else here tried applying these techniques? The section on unlocking peak mental performance was a game-changer for me!
The way I understood it is that whenever you find yourself doing something you shouldn't, don't try to force yourself out of doing it (unless it's immoral, dangerous etc.) via discipline, but think about the negative consequences of doing so and try to learn and understand both these consequences and your present state of mind and feelings. By thinking about it you satisfy your curiosity and feel somewhat rewarded and help yourself to conceptualise why you should not do something and thus stop. Right now I should go to bed, but I've not yet, so now I shall think about why I need to go to bed, why I do not want to, and what the consequence will be in the morning if I don't. Hopefully then I shall convince myself to go to sleep.
EforEvery1 I did go to bed at a more reasonable time. I've been keeping it up the last few days. It's not easy though, as you have to remember to actively think about it.
+Matthew Mitchell Personally I can see the benefits from discipline also. Think about it, having the discipline to block unhealthy impulses saves time for more beneficial activities like studying, exercising, socializing, etc.,. If I analyzed every situation where I had a negative impulse I would be wasting a lot of vital time for important things like the homework I'm procrastinating on right now. The more I think about discipline, the more it becomes a tool of wisdom.
notes: 0:00 How it works? You see cake, your brain see calorie survival, you eat you taste, you remember this. Trigger, behavior reward. 2:00 Diffrent trigger, maybe despite of hunger, feeling bad? Feel bad? Eat to feel better See cool, smoke cool, feeling better, feeling trigger behavior reward Each time we do this we learn this, and becoma a habit 3:40 Concious. Be aware while you doing this 5:30 See clearly what we get from habit, let go and form new habit 6;40 curiosity, feels good, and what we notice when we are curious? The cravings are made simply by body sensation. And this body sensation bring and go. Just be curious, about this sensation. Be aware of what happening inside your body and head. And enjoy of letting go
7 years ago, I quit smoking doing exactly this. I referred to it as "unlearning the lies" I had told myself lies to make smoking cool and hip, but they were just lies. When I remembered how gross and painful smoking really was I easily quit. I never relapsed. I even took a drag at the 6-month mark to check, and yep it was nasty. Never again. Mindful awareness.
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
It is crazy that I spent so many years trying to find a way to be confident and consistent..i looked to all these different methods and paid so much to find help.. when literally the one thing I needed was to change the beliefs I had of myself ...by changing the root of the cause..the ability to change all of those things came from my own self. I can't express the relief i found from depression, anger, bad habits and low self esteem. I wish more people would try using mindfulness and affirmations. It is so easy.
yeah I think in the case of things that are pleasurable in the moment, like eating cake or something, you are supposed to focus on what you're actually going to get from it, in the long term. Just fat, and unhealthy/diabetes.
VJ Cooldude there are lots of people who feel as you do. They often wind up on small islands, the further out you go on islans you will find less people ans less 'civilization' but the desire to be away from the bs never lessens and there you will meet people who understand why you have come there and they will teach you things to hel0 you remain. Good luck in your searchings
this video quite literally saved my life. I have been through many traumatic moments in my life, and through those moments i developed chronic stress and tension. i found and ended up using this video as a prompt for a rhetorical analysis essay. through that essay i was able to understand how powerful and good it feels to be present in the current moment. truly makes all life’s problems disappear.
@@gary1972 In Japan, you'd know you had to go to the toilet 'cause they'd call for you by playing these relaxing jingles and shoot water every now and then.
this is the only way i learned to quit smoking. i learned about how the addiction worked and this interpretation helped me not feed the addiction further. also i removed all my reasons to smoke because none of them made sense when i examined them closer. every time i failed quitting before, i was falling back on old reasons that no longer made sense at this point. i haven't smoked in over a year now.
+Brick Tamland I envy you man. I've been a smoker for about 8 years now and i've tried quitting 3 times. In all of those times I've completely cut on smoking (first 2 times i stopped for about 3 weeks and thought it was wise to smoke one cigarette which needless to say, failed miserably and made me go back to smoking directly). Last time I stopped, i was only able to do so for 5 days, i just couldn't deal with the headache and dizziness, it's like i need to smoke in order to function properly and do my job and studies right. I feel the only way to stop for good is to be thrown in an island in the middle of nowhere but knowing myself, I think I will be able to find something on the island that can be smoked -_-
Ibrahim Fijli the problem with me looks the same as it is for you. you just have to accept that the cigarette isn't a stress release, it is simply resetting withdrawal timer inside your head. the withdrawals will continue to come back until you decide enough is enough and lose all the reasons you want to go back to smoking. try alan carr's easy way to stop smoking. that's the program i did, sometimes it works, sometimes it doesn't it depends on how stubborn you are willing to be about it. stubbornness beats the addiction.
Take little steps bro. That's where success is. All the little steps you make, add up to make you successful. Trust me you got this. We can do this together. I want to change my life around as well.
I quit smoking years ago by unknowingly practicing what he said. Quitting smoking is actually easy, if you have the right mindset. I had been a smoker for more than 17 years and a very heavy smoker for the last four years when I decided to drop the stupid habit.
Nicotine and sugar are addictive substances. For those of us who are addicted, his approach is a turn off, and quite uninformed. For someone who's not an addict, just imagine if someone told you to just stop blinking. I know we Need to blink and it's impossible not to, but just give it a try to see how easy it is. THAT is what the urge to use the addictive substance feels like. Don't blink!
@@periodtpooh.8145 well I guess that craveness will last for 40seconds, so if u fight the urge for 40seconds then it may disappeare but not completely it may come again,
I just quit smoking. Probably why RUclips suggested me this video based on my searches. And I swear to god this is exactly what I did. I didn't know that I was doing this but I delved into the psychology and physiology of quiting cigarettes . Turns out it's actually not that bad. Most of it is in our brain. I can confidently say now that I quit
Schools should teach this in Health class. Actually, they should rip out "Health" class and incorporate a Health and Wellness class that teaches mindfulness. We would teach young people to be better people as well. And hopefully this will permeate throughout the world. Imagine people with better health, less stress, disrupting the chain reaction of causing stress on others, more sustainability, and less money-driven societies and more purpose-driven.
I think all children should be taught the rudiments of cooking and nutrition. All children should be taught to swim, there is a lot of water in the world and if you end up in it and can't swim........... I also believe all children should be taught to breakfall - like Judo people. Everyone takes a tumble at sometime. When Christopher Reeve (Superman actor) fell of his horse he threw his head back and broke his neck. Had he known how to breakfall he could have tucked his head in and rolled out of it and maybe just broken a collar bone or whatever.
@Preacher no kids care about whatever they want to. They’re programmed to not care . If you ever worked with kids before you know they enjoy being active in some way.
Throughout the course of this video I... played a video game, payed some bills, played the guitar, sent text messages, watched TV and took a nap. In fact it took several hours to actually finish the video and consciously understand the message. Definitely gonna look more into this.
My addiction was/is self harm (I don’t think addictions ever really go away because you always have to deal with the urges, but I’ve been sober for a while). And this literally is it too. It reminds me of “Ride the Wave” (DBT skill), where you acknowledge and remain curious about your urge, but you don’t act on it. So yes, you can do it! I believe in you 🥺🥰
I don't think they go away either. I once quit smoking for 10 years but when life became really stressful I was back to smoking a pack a day within a week. Quit again for 7years and the same thing happened.
I have been in and out of mental health treatment for many years. Mindfulness is always given as a tool I should use to ground myself. This is the first time it's been explained in a way that makes sense to me, and feels achievable. Thank you. Just "focus on your breathing" or "think about the sensations in your feet" doesn't make any sense to me!
+James G Too much of a good thing is a bad thing. But it doesn't make those things inherently bad. And I will continue defending masturbation! No matter who attacks it or what they say! :D
When I quit facebook, I went through withdrawal for a while, but then I experienced a wave of creativity and renewed enthusiasm about what can be accomplished rather than who I should hate and why. Social media definitely knows all about this so called "instinct" of conditioning and reward
Great, great, great ! Finally a scientifically based method that makes sense. Feeling the pleasure of letting go the instant gratification urge is key in getting rid of compulsory behaviors. Not by avoiding them but by feeling *rewarded* of taking over the control of your thinking process.
Brilliant talk. In its essence, changing the mind's behaviour by confronting it without reacting, observing bodily sensations and accepting them for what they are. Even if habits can be 'controlled' through external laws and force, changing them from within where they are rooted in our minds is the challenge. Becoming observant and mindful without any aversion or craving can yield to amazing results. This person has studied meditation, understood and implied it beautifully. All the best.
Whenever I hear the word "meditation" in the same sentence as something like "and bring it back to the breath" or "try not to think about anything other than the breath" or something along those lines then I know it's not done correctly. You can't really control your thoughts, but you can control the attention you give the thoughts. A wondering thought pattern is inevitable whether your meditating or not. Use those wondering thoughts as your object and observe them. They'll naturally go away once they've been observed and then you'll naturally go back to the breath. Trying not to think of something is a thought within itself.
That’s a distinction without a difference. Notice the thought and come back (bring your attention back) to your breath. It’s just an initial drill for beginner meditators. But I guess you know better than generations of gurus lol.
That is excellent. I do meditate but often find it quite difficult due to the mind distraction. I’ve always pulled myself back into meditation when that happens but sometimes have to do that frequently. Now I will use your advice and observe the distraction. Thank you.
I love this talk, it's really right to my thought. Eventhough I have never practiced breath or mediatate like him, but I understand how hard to get concentration, curious to form our behavior and get rid of bad habit. It's really hard, really.
Use mindfulness to overcome bad habits - Seeing really clearly what we get when we get caught up in our behaviours - Overtime as you see more and more clearly the result of your actions, we let go of old habits and form new ones. - Don’t get caught up in it, sucked in it, letting it take you for a ride. By contrast if you become aware of what’s happening that brain region that controls it calms down. - Just be curiously aware of what’s happening to your body and mind in that moment. That’s how you step out of your habit. Resist the urge, get curious and feel the joy of letting go. Repeat Seeing what we get from our habits helps us understand them in a deeper level, to know in our bones. So we don’t have to force ourselves to hold back or restrain ourselves from behaviour. You’re just less interested in doing it in the first place. #notes to revise
I would only change one thing- "resist the urge" - don't resist because what you resist persists. Simply notice how you feel when you do the thing that you no longer wish to be doing, notice and to quote your words, get curious and feel the joy of letting go.
This speaker, Justin Brewer, wrote an excellent book on this with greater detail and practical examples. It's called "Unwinding Anxiety". It's the only self help book I've read all the way through on. Great book!
instead of seeing a text message... compulsively texting back... feeling a little bit better notice the urge... get curious... feel the joy of letting go... repeat I think this is the talk in brief because I felt lost
+Muhammad Khattab I got something completely different. (poor attempt at humor).> as a smoker I think it made sense. text me your thoughts.... texting or not texting back isn't that detrimental. unless we are dealing with the significant other.
+leigh johnston when he explained it I understood a little bit of what he was saying but the "how" part wasn't clear so what he said at the end made it clearer. texting is only an example of the habit you want to stop(and I wasn't sarcastic).
+Muhammad Khattab I smoke and this is true, I have been wanting to stop for quite a while, and over the last few months, I taste that bitter disgusting taste! the smell, how much money I can save etc. Although I kept on saying I will stop when I am ready (which is cheating my brain I felt), I insist to a family member, I think I will smoke forever. Everything he said is familiar to me. Part of my religion (which I did not practice) but still believe in, is mindfulness. Be mindful of everything, ie be conscious of your unconscious.
+Muhammad Khattab If you want to know more I can highly recommend you read up on mindfulness practices. The general "how" he explains as "be curious": when you get the urge to engage in whatever habit it is you want to break then stop and think about how you feel in body and mind. So with the example of stress eating: instead of chugging cake, you could stop and realise that you feel sad, maybe even why you feel sad, and you can try and search for other healthier habits to deal with that. It sounds simple, but the hard thing about habits is they're so automatic we forget to think about what we're doing and whether or not it's something we really want.
This is work. Don't feel bad about distractions. Don't feel bad about trying to learn something new. Be curious about why you do what you do and feel what you do. Even the distraction of cat videos are beneficial in small doses.
Thank you for this. This video has brought a new perspective to me, and I feel like I can finally kick bad habits. Notice the urge, be curious, and feel the joy of letting go.
When I was 18 I wrote in my diary a strange experience I had when I was feeling extremely angry. Somehow I was able to release the anger and the feeling of letting it go felt amazing. Unfortunately I did not stay curious enough to dig deeper and find out how I had managed this and if I could keep repeating the process. In fact for years after that I often justified my anger.
Writing about how you feel and what you think is supposed to be extremely helpful to understand and get some kind of distance to your problems. If only everyone would do that
I had smoked for 45 years; it had ceased to have any redeeming qualities decades ago, but I smoked 2-3 packs a day. I learned that I needed emergency open heart surgery unrelated to smoking, but I knew being on extreme pain medication for weeks could get me past the physical addiction. That left me with the psychological addiction partly relieved by whatever medications that were still required from surgery. After a dozen years clean, I still can't believe I did it.
Classical conditioning and operant conditioning might work on some cases, but the reward should rather not be physical - addiction to the reward is as bad of a habit, as the habit originally wanting to get rid off
This is exactly how I got off my sugar addiction. Now I don’t have the urge for sweet stuff in the first place. I used to eat something sweet every single day. I just had to have at least some sort of candy bar or a sweet drink. It was miserable I never thought I would be able to break that bad habit because the urge was so strong and trying to fught that urge was so hard and scary it felt overwhelming. But by being really aware and mindful when I’m consuming sugar and seeing the results I became more and more aware about the bad effects. I learned to just ride the urge wave and observing that urge trying to seperate my prefrontal cortex from that “urge”, the whole process of this is very interesting and by just being really curious and trying to understand,analyze my urge the urge goes away eventually. Once you start seeung the urge wave pattern you get to enjoy seeing the urge go away. Now not reacting to that urge itself is really rewarding. I repeated this alot now I never have that craving for sugar in the first place, I can’t believe I used to buy candy bars myself. The whole thing about being mindful and curious seems very ambiguous but you just have to try it for yourself try in baby steps it gets easier
+justdoinurmom It depends on how large the cookies are. I can eat 6 cookies no problem without getting full,with the small cookies I usually make... But I've eaten some cookies that I couldn't even finish 1 of them. And I think the point is that it isn't hard to eat too many cookies, it is unhealthy.
Hidden Time Wealth is so unique. I can’t believe I hadn’t heard about it sooner. It’s amazing how life-changing this can be for anyone battling procrastination.
Weird...I understood this by myself a few months ago and now I'm watching somebody speak about this. Wow! Just so you guys know: it works! You gotta have discipline but it does work
Damn these comments are so hilarious. You all are so witty. We may all be procrastinating or not breaking our habits by watching endless hours of RUclips, but at least we all are funny.
Jennifer Stubbington thanks Jennifer for the positive support. I’ve quit my job and exclusive comment on RUclips now. I get over 1k likes on some of my comments. If only my kids knew. But they won’t talk to me since I am on the street
I quit my sugar addiction with a similar method, that I made by myself just by observing what was happening in my mind each time I was craving. My personal advice would be : don't try to destroy a habit, create a new one instead whose solely purpose is to "not accept the pleasure from sugar/cigarette/etc.". Each time I ate sugar, I was associating that idea that it's bad for me, it costs me money (cause junk food is amongst the most expensive), and I actually don't feel that good later and even feel bad in fact. After a few months, my mind was ready and I quit my bad habits and it has been 4 years now.
I have exams coming up and have an immensily hard time working for them and I feel like this is a solution to my struggle. This reminded me a lot of the awareness lessons I got in therapy a couple years ago, but it is only now that I really, deeply understand why I had to take them and why they worked, if done right. Especially as someone with ADHD, I feel like this technique is incredibly important.
When I was a child an adult told me that curiosity kills people. Thus, it will kill ME. After some time I stopped being curious and for years I tried (as much as I could) to stay neutral and not to care about what’s happening around me. Now I find it difficult to find a new passion and to actually learn very useful things that will help me grow as a human. I’ve lost interest in what used to make me happy and I have no clue about what I want to be in the future, all because I stopped experimenting new things. As an adult, even if you feel stressed or tired or whatever, you must watch your words because everything that you say to a child is very impactful for them and the effects might be really negative. I’ll now try to be curious again and use the mindfulness method to get rid of my bad habits and to get to know my inner self better. Thank you for this video! I really really deeded it.
Very helpful. I have been struggling with the addiction of cigarettes for about 10 years. I managed to quit last summer, but I continued to drink alcohol. However, alcohol made my goal to quit smoking go out the window sometimes - it was a gamble. So, I realized that alcohol consumption needed to be reduced so that I wouldn't get into a state where my judgement would be altered to the extent that I would justify having a cigarette. I tried mild alcohol consumption with more success with abstaining from cigarettes, but just recently I have noticed that a mild depression follows even a light night of drinking alcohol for me. I am now working on abstaining from alcohol completely due to this correlation. I simply am tired of harming my health both medically and mentally with these behaviors that are linked to stress, anxiety, and depression. I am learning how to sit with discomfort, and the interesting thing is I am finding more comfort in that everyday. To just be in the moment and feel what it is that my mind is telling me in moments of stress and moodiness. On a subconscious level it's as though I have tricked myself into buying into my short comings as an excuse to smoke or drink. Classic cliché.
ColonyofCells I totally relate with everything you said. I have been smoke free for the past 6 months and moderate drinking can often lead to a depressive slump the next day. Im tired of it too! Maybe someday I'll quit drinking on weekends just like I did cigarettes, but it's so much of a socially acceptable way to chill that im not sure if that'll ever happen.
00:14 Paying attention is harder than it seems 01:22 Eating food triggers a context-dependent memory and reward system in our brain. 02:27 Smoking and obesity are leading causes of mortality 03:38 Mindfulness training helps smokers quit by promoting curiosity instead of forcing themselves. 04:52 Mindfulness helps us understand and change our behavior. 05:57 Mindfulness and curiosity help us let go of old habits and form new ones. 07:02 Mindfulness training is effective in helping people quit smoking. 08:17 Tools to break unhealthy habits and tap into inherent capacity Crafted by Merlin AI.00:14 Paying attention is harder than it seems 01:22 Eating food triggers a context-dependent memory and reward system in our brain. 02:27 Smoking and obesity are leading causes of mortality 03:38 Mindfulness training helps smokers quit by promoting curiosity instead of forcing themselves. 04:52 Mindfulness helps us understand and change our behavior. 05:57 Mindfulness and curiosity help us let go of old habits and form new ones. 07:02 Mindfulness training is effective in helping people quit smoking. 08:17 Tools to break unhealthy habits and tap into inherent capacity Crafted by Merlin AI.
I smoke for the first time when I was 12 but I became a regular smoker when I entered college. It was from my 2nd sem to final year final sem, that I couldn't give up. From 2nd sem to 4th sem (2017-18), I was totally addicted to smoking. Could never give up. But unlike other ppl of my age, I didn't start smoking to look cool but just to avoid the small stresses which I used to come across everyday. This made me unable to face any kind of stress and always rely on it. I became able to avoid these urges which I used to get triggered by my friends who were smokers too. They always used to call me up and say "hey man, let's go for a smoke" and whenever I used to hear the word "smoke ", I failed to control my urge. Later, I realised that I was just one of the guys with whom they just smoke cigarettes. With others, they went for movies, playing any sports or drinking alcohol. I was just the go-to cigarette guy. Realised that. Felt bad. And since that day, I pushed myself to avoid being near or anyone who smokes cigarettes. In the process, I lost a lot of friends, but I got myself. Finally, from February 2020, I was able to control my urges to smoke and now I'm a non-smoker for 7 months. Thanks to the lockdown induced by the Covid pandemic, I was able to do this at last.
Instead of see text message,compulsively text back, feel a little bit better; Try ; notice the urge, get curious, feel the joy of letting go and repeat. Brilliant! 💯 Just Brilliant! 🇨🇦 💛
In a nutshell, the speaker talks about how bad habits work. We think this is a good way to know how the brain works to control our bad habit such as smoking and emotional eating. After watching this video we became more aware of how to control our bad habits and how to overcome them. Finally we recommend watching this video even if you don’t have any bad habits but just to learn about yourself ;)))
I stopped smoking by being 'curious' (mindful). Smoking in a booth at the airport I paid close attention to how the cigarette tasted and felt (disgusting). I looked around the smoke filled room (as these booths often are), looked at the table (covered in ash) and was completely turned off. I threw my cigarettes away right there, got on the plane from Zurich to Lisbon and from there to the Azores and had a 3 week smoke free holiday (and after - by then I had started training again). Add on; when I thought about having a cigarette (craving - it happened, but surprisingly little) I took a deep breath and focused on what I had gained and enjoyed the freedom of breathing better, rather then thinking that I had given something up.
gautam buddha said - "awareness" .. all ancient scriptures have pointed towards dhyan (meditation). Call it being curious, awareness, in the moment.. trick is to disengage and witness the doer while doing... Magic happens.. !!
I’ve just gone 20 years without smoking and I still miss it. I always loved the taste of it so I can’t equate with the description this man offers. I gave up because I promised my children I would, but I had a really tough time of it. I had nightmares so bad that I didn’t want to go to sleep and the craving lasted for absolute ages. I still sometimes dream I’m smoking and then I feel so disappointed in myself! I wish it wasn’t so bad for you, because otherwise I’d take it up again in a heartbeat!
The cause of my bad habit : I cannot let go the anger that I piled up inside for years during childhood therefore also during the majority of my adults years, very overwhelming to live with PSTD due to childhood's traumas.
I really liked this talk and agree with most of it! The idea of using mindfulness to notice our habits is so helpful. I’ve found that when I see a bad habit I try to replace it with something I enjoy like listening to music or taking a short walk. This way I’m not just stopping the habit but also doing something fun instead. It’s a small change, but it works for me
1. Notice the URGE.
2. Get CURIOUS.
3. Feel the JOY of letting go.
4. And, REPEAT.
Awesome way of giving away bad habits!😊
Hi
Better said than done
it took him 9 minutes to explain what you did it in 4 steps. dang!
@@kevinp9110 because he is not doing a comment he is giving a speech !
@@sandipsays1210 everything is better said than done.
I quit smoking 12 years ago. The physical withdraw just lasted the first 48 hours, after that time my body didn't beg me for nicotine anymore. After that all I had to fight was the impulse to light a cigarette. What I learned in the process is that the impulse and crave last no longer than 40 seconds. So next time you want to do what you shouldn't, remember: fight that crave and it will vanish in less than 40 seconds
48 hours is what it takes for the nicotine to leave your system. Your body will beg for nicotine for much longer than that. You have formed so many new reward pathways in your nervous system that demand nicotine. It takes much longer than 48 hours for the impulses to weaken, much less stop.
@@erictko85 nicotine is hidrosoluble. It leaves the body through urine in 48 hours. The habit may last longer, but the chemical not much than 48 hs
Ana Bonn yes I’m aware, thank you. That’s why I said the withdrawal doesn’t end after 48 hours, only the presence of nicotine is gone after that time. Withdrawal last much much longer than 48 hours.
erictko85 exactly. I hear people saying this a lot like as though they think once it’s out of the body the physical addiction ends. no, once it’s out of the body that’s when the withdrawal presents itself. it’s only logical you won’t have withdrawal with the substance in your system.
You dont fight the craving you simply let it be. Sit with it for a moment and see where it comes from. It will eventually subside
My habit is reading comments while watching the video but i dont pay attention to the video and then the video ends and all i read was comments. 😂
Lol! Love the comment. I didn't even realize I was doing the same until reading this 🤔
*This is such an underrated comment.*
Same😂😂😂😂😂
Same here 🤣🤣🤣
Same here..
My summary of the simple way of breaking bad habits:
1. Notice the urge by identifying what our urge is that makes us want to do that bad habit in the first place like eating a chocolate cake, we know that it’s bad for us to eat the cake or give in to doing that specific urge and then feeling guilty after doing it knowing that it’s something we need to quit doing.
2. Get curious as in don’t force yourself to stop, get curiously aware what it’s really like when you do that bad habit it’s actually awful. Seeing what we get from our habits helps us understand them at a deeper level. You don’t have to force ourselves to hold back or restrain ourselves from being interested in doing that bad habit in the first place. This is what mindfulness is all about, seeing really clearly what we get when we get caught up in our behaviors, becoming disenchanted on a visceral level, and from this disenchanted stance naturally letting go. This isn’t to say that this magically goes away, it over time we get to see more and more clearly of the results that we’re letting go of our old habits and forming new ones. When we get curious, we get to step out of our bad habits in fear based habits and step into being. as being curious will feel rewarding after we step out of our old habits.
3. Feel the joy of letting go. As we step out of the process in letting go, by being just curiously aware of what’s happening, we soon feel a joy of ending that bad habit, and by continuing this joy of ending this bad habit, we will forget that we ever had that habit in the first place.
4. Repeat, and it will set us free.
thanks man!
What ive noticed is when i used to do opiates, the thought of coming home, laying back and getting high watching tv sounded much sweeter in my head, but the high was not really there. It's that first ever high i was constantly chasing. I wasn't even getting high, just used Just to feel normal
thanks squidward
@@jaimiezhang8701 you’re welcome, I’m trying to break the habit I have in actually being social with my neighbors.
excellent summary！
The key point: When you feel the urge to get distracted, smoke a cigarette, eat cake, Take a moment to analyze that feeling of craving. You feel a little jittery, a little restless - try to understand that feeling. The act of mindfully paying attention to the craving allows you to separate yourself from it and let it go.
Oh, so you watched the video too?
but so what.. ur from alabama
+C_Farther i don't C what's funny
Thanks for saving me 10 minutes
love it
This is how I quit smoking and how I got out of depression. I didn’t know there was a term for it I just started to pay attention to my surroundings and be in the moment. When I did that in a deep depression I all of sudden felt awake and noticed my brain felt foggy and slow. It scared me because I didn’t understand at the time that I was depressed. So I looked up ways to battle it and started to work on it until I was on a exercise and sleep routine, ate right and quit smoking then I felt better. It’s strange how your brain kind of goes into autopilot if you don’t pay attention. And if your brain is on autopilot it’s driven by primal reward systems.
Don’t fight yourself on every little thing. Just be in the moment and try to understand your body and what’s happening in that instance. It really does help and I’m glad I’m not the only one who noticed this!
T. de Bruijn it is but that’s life right? I have ebbs and flows and I understand myself a bit better than I used to. The human brains comes with self awareness (for most people lol) and that comes with its issues for sure. I appreciate you for empathizing with me though
Thank you, I'm also fighting and it's like my body is against me all the time. Depression is very weird and exhaustive
Hey man glad to hear you have quit bad habits. I am addicted to smoking and drinking coffee and I am depressed. How did you start your journey? I want to get better. Any tips? Thanks in advance.
This comment was VERY helpful. And exactly what I needed to get me through this. I KNOW I got it in me to succeed. I WILL be a force for Good, and I AM ON THE RIGHT PATH, I just have to be strong enough to make it through stormy seas. I have to be brave enough to believe I can do it and then put it into action. I know I can. I know I can. I just have to bet on myself for once...even if it is the hardest thing I've ever done in my entire life. I CAN AND I WILL. WATCH ME.
Thank you for sharing! This felt very enriching to me!
So, I googled "how to change habits", saw this video, clicked, turns out I watched it 2 years ago, yet to no avail.
What has my life come to..
remember, you're not alone in this fight! you got this.
Thanks bro, much appreciated.
Lol, been there before bro hahaha
WE’RE WATCHING!!! It’s been 3 months since this comment. How’s it going in this new year? Keep moving forward brother.
@@AustrianEconomist It's been so much better! I lost about 15 kg since this comment, as well as developing healthier daily habits.
Thanks for reminding me man.
Dopamine Enigma Unveiled seriously blew my mind. Learning about dopamine optimization and detox completely changed how I approach productivity and focus. Has anyone else here tried applying these techniques? The section on unlocking peak mental performance was a game-changer for me!
You know you are at rock bottom when you start procatinaning by watching videos about procrastination
Central Star Wars r u watching me mate?
Central Star Wars lmao 😂😂 that hits hard
I didnt
I think I have procrastinated for 3 years straight. and If I meditated after knowing the addictive habit I have I would probably give myself ptsd
Or maybe... just maybe... this is us seeking the knowledge we need to understand our habits and break em! God knows we need the help 😩
Notice the urge
Get curious,
Feel the joy of letting go
Repeat
Medical Cannabis Spain you have a wasted mind
+Ahmed Khashaba i simply procrastinated momentarily
+Ahmed Khashaba become a trained huskey dog xD
Ahmed Khashaba thanks for sharing the key point
Ahmed Khashaba sums up
The way I understood it is that whenever you find yourself doing something you shouldn't, don't try to force yourself out of doing it (unless it's immoral, dangerous etc.) via discipline, but think about the negative consequences of doing so and try to learn and understand both these consequences and your present state of mind and feelings. By thinking about it you satisfy your curiosity and feel somewhat rewarded and help yourself to conceptualise why you should not do something and thus stop.
Right now I should go to bed, but I've not yet, so now I shall think about why I need to go to bed, why I do not want to, and what the consequence will be in the morning if I don't. Hopefully then I shall convince myself to go to sleep.
+Matthew Mitchell How'd it go?
EforEvery1 I did go to bed at a more reasonable time. I've been keeping it up the last few days. It's not easy though, as you have to remember to actively think about it.
+Matthew Mitchell i still cant sleep-.-"
+Matthew Mitchell Personally I can see the benefits from discipline also. Think about it, having the discipline to block unhealthy impulses saves time for more beneficial activities like studying, exercising, socializing, etc.,. If I analyzed every situation where I had a negative impulse I would be wasting a lot of vital time for important things like the homework I'm procrastinating on right now. The more I think about discipline, the more it becomes a tool of wisdom.
+Matthew Mitchell Sounds like delaying the inevitable...discipline.
He's like a nicer, less sarcastic Steve Jobs.
Štrajn Jeve Stobs
@@Meatwad787 lmao, good one.
and alive.
@@suman_b oshi-
-Suman Bhattacharyya And I oop-
notes:
0:00 How it works? You see cake, your brain see calorie survival, you eat you taste, you remember this.
Trigger, behavior reward.
2:00 Diffrent trigger, maybe despite of hunger, feeling bad? Feel bad? Eat to feel better
See cool, smoke cool, feeling better, feeling trigger behavior reward
Each time we do this we learn this, and becoma a habit
3:40 Concious. Be aware while you doing this
5:30 See clearly what we get from habit, let go and form new habit
6;40 curiosity, feels good, and what we notice when we are curious? The cravings are made simply by body sensation. And this body sensation bring and go.
Just be curious, about this sensation. Be aware of what happening inside your body and head. And enjoy of letting go
thanks for the notes! I didn't have enough interest to go through the video :P but really I just wanted to say I love Steins;Gate
:D i like steins;gate too, i back in time a couple times to re-watch tis again ang again. El psy congro
:D
Great summary !!!....explains the process very clearly and simply.
Really nice of you to make these notes. Thanks
there goes almost 9 minutes of daydreaming , I heard thankyou and I realised he finished
Charaf B. I feel the same way bro
9 minutes isn’t long
Charaf B. I didn't pay attention too. I'm such a loser.
Damn it
Charaf B. Lmao
7 years ago, I quit smoking doing exactly this. I referred to it as "unlearning the lies" I had told myself lies to make smoking cool and hip, but they were just lies. When I remembered how gross and painful smoking really was I easily quit. I never relapsed. I even took a drag at the 6-month mark to check, and yep it was nasty. Never again. Mindful awareness.
I did the same thing. Sometimes I would smoke a cigarette just to check and remind myself how disgusting it is. Every two hours or so.
DJ 201
I don't think this is the right time and place for sarcasm.
That was hilarious though!
345 wer I think it was. Had a good laugh
Congrats!
Geoff Kuhfeldt I am going to try this !👍🏻💪🏻
There's a book called Hidden Time Wealth, and it talks about how using some secret techniques, you can overcome procrastination and accomplish anything in life. It's not just a bunch of empty promises; it's the real deal.
Just got of The procrastination video and im procrastinating and i what to break the habit
same
Daniel Ramirez same!
cute puppy
same here lol
OMFG same
Mindfulness is also very good for self-growth and personal life.
I wish my school had this as a subject, when I was in school.
they honestly really should.
we, the people, should try and change that!
It doesnt work forma me
epSos.de DEFANITLY
I was taught some basic mindfulness at school and I'm super grateful for it. One of the most important things you can learn.
I agree!
It is crazy that I spent so many years trying to find a way to be confident and consistent..i looked to all these different methods and paid so much to find help.. when literally the one thing I needed was to change the beliefs I had of myself ...by changing the root of the cause..the ability to change all of those things came from my own self. I can't express the relief i found from depression, anger, bad habits and low self esteem. I wish more people would try using mindfulness and affirmations. It is so easy.
When your bad habits bring you to videos about breaking bad habits...
That’s when a human like you should be putting attention to this kind of vids
@@thinkbeforeuact4457 a human like him?
This is the one 🤣
Whut??@@thinkbeforeuact4457
+thinkbeforeuact4457 lol
RUclips is the bad habit..
You watch only bad things that"s why you felt RUclips is bad.
+Manish Kushwaha exactly
what do you think ?
Manish Kushwaha Nope they are kind of entertaining.. but I have studying to do. I do not do it because I am always watching youtube.
may be it can be your addiction.
"I want you to really focus on how this cake tastes" ... "Tastes f*** amazing"
**takes another piece**
Now focus on what would happen if you kept doing this for several weeks or months.
haha
Indeed
Exactly ... He used an example of something that tastes unpleasant. He didn't explain how it would work with cookies and cake.
yeah I think in the case of things that are pleasurable in the moment, like eating cake or something, you are supposed to focus on what you're actually going to get from it, in the long term. Just fat, and unhealthy/diabetes.
disenchantment is key to enlightenment. being okay with being alone because it is an opportunity for creativity. keep breathing.
I would give 1000 likes if I could.
nice
I crave to be alone in this overpopulated world with its expectations and judgements which makes me suffocate.
I think what you need is to be around people who dont judge and suffocate you! Sometimes, changing environment can go a long way. :)
VJ Cooldude there are lots of people who feel as you do. They often wind up on small islands, the further out you go on islans you will find less people ans less 'civilization' but the desire to be away from the bs never lessens and there you will meet people who understand why you have come there and they will teach you things to hel0 you remain. Good luck in your searchings
this video quite literally saved my life. I have been through many traumatic moments in my life, and through those moments i developed chronic stress and tension. i found and ended up using this video as a prompt for a rhetorical analysis essay. through that essay i was able to understand how powerful and good it feels to be present in the current moment. truly makes all life’s problems disappear.
Feel the urge.
Get curious.
Let go.
Repeat.
I felt the urge and let go but there was no instructions to be in the toilet😶😶
@@gary1972 In Japan, you'd know you had to go to the toilet 'cause they'd call for you by playing these relaxing jingles and shoot water every now and then.
J Attitude u need to feel good while u let go in order for it to be significant.
this is the only way i learned to quit smoking. i learned about how the addiction worked and this interpretation helped me not feed the addiction further. also i removed all my reasons to smoke because none of them made sense when i examined them closer. every time i failed quitting before, i was falling back on old reasons that no longer made sense at this point. i haven't smoked in over a year now.
+Brick Tamland I envy you man. I've been a smoker for about 8 years now and i've tried quitting 3 times. In all of those times I've completely cut on smoking (first 2 times i stopped for about 3 weeks and thought it was wise to smoke one cigarette which needless to say, failed miserably and made me go back to smoking directly).
Last time I stopped, i was only able to do so for 5 days, i just couldn't deal with the headache and dizziness, it's like i need to smoke in order to function properly and do my job and studies right. I feel the only way to stop for good is to be thrown in an island in the middle of nowhere but knowing myself, I think I will be able to find something on the island that can be smoked -_-
Ibrahim Fijli
the problem with me looks the same as it is for you. you just have to accept that the cigarette isn't a stress release, it is simply resetting withdrawal timer inside your head. the withdrawals will continue to come back until you decide enough is enough and lose all the reasons you want to go back to smoking.
try alan carr's easy way to stop smoking. that's the program i did, sometimes it works, sometimes it doesn't it depends on how stubborn you are willing to be about it. stubbornness beats the addiction.
Brick Tamland will give it a look. Thanks for your reply friend. Keep going strong...
+Brick Tamland Well.. you eat candles instead.
MrKohlenstoff
toasted mayonnaise
My entire life is a bad habit at this point
Kate Dolphin I felt that
@@nightfighter7452 you're a bloody idiot
That's a wide brush you painting with. Take a walk, maybe just do something good for someone.
Helping someone makes you feel worthwile because it is selfless, most people do for themselves for most of the time.
Take little steps bro. That's where success is. All the little steps you make, add up to make you successful. Trust me you got this. We can do this together. I want to change my life around as well.
Watching this video to stop watching youtube so much
"I used the stones to destroy the stones"
@Blue Morpho I now spend like 2 hous a week
@Blue Morpho like almost all my freetime. I could have spent it in better ways
Thanks for the update man
I would say “I understood that reference “ and you may have decoded what has become my bad habit in Quarantine.
💀 why is you comment 7 months later.
Seems like a good find, added this to my “watch later” playlist
And that is what was procrastination does to me
@Hamid Hussein lol. Ya I usually just start binge watching all my watch later videos on a Saturday just to get it out of the way
That s what I did
@Hamid Hussein fkn shurvit
I do this all day😂🤣
I quit smoking years ago by unknowingly practicing what he said. Quitting smoking is actually easy, if you have the right mindset. I had been a smoker for more than 17 years and a very heavy smoker for the last four years when I decided to drop the stupid habit.
this actually worked lol and i didn't even have to physically have the thing there
right?
When your bad habits bring you to videos about breaking bad habits...
@@tedpaul8195 lol
@@tedpaul8195 Ted talks
That's actually great, I'll try this method from now!!
"The best way to break a bad habit is to stop doing it"
- Issac Newton
Nicotine and sugar are addictive substances. For those of us who are addicted, his approach is a turn off, and quite uninformed. For someone who's not an addict, just imagine if someone told you to just stop blinking. I know we Need to blink and it's impossible not to, but just give it a try to see how easy it is. THAT is what the urge to use the addictive substance feels like. Don't blink!
@Omakar Kale "Stop it" - Bob Newhart ruclips.net/video/LhQGzeiYS_Q/видео.html
Omkar Kale but how do you fight that feeling of wanting to do it because it gives you that satisfying feeling
its not a bad habit if you like doing it------Isaac Newton the 2nd.
@@periodtpooh.8145 well I guess that craveness will last for 40seconds, so if u fight the urge for 40seconds then it may disappeare but not completely it may come again,
Tell me the truth... We are all here because of procrastination isn't?
Totofamere my mom forced me to watch this
ii_ xAnOs lol that just made my day
Do you have anything else to do right now?? Because the only thing I would have is killing someone.
(My appetite is going crazy)
+ii_ xAnOs Oh I just loooooooooooved your comment!!! Don't make her quit smoking btw.
she's a good mom xD @@yce.info.
I just quit smoking. Probably why RUclips suggested me this video based on my searches.
And I swear to god this is exactly what I did. I didn't know that I was doing this but I delved into the psychology and physiology of quiting cigarettes . Turns out it's actually not that bad. Most of it is in our brain.
I can confidently say now that I quit
Are you still a non smoker? 5 days ago I was a smoker now I'm a non smoker too.
Stephanie still a non smoker?
@@tisaname8490: Yes. It's going pretty good. It's tough, but I'm tougher☺
@Daddy G : Yes, I am. Not ONE single cheat.
@@stephanie9096 Going strong?
Schools should teach this in Health class. Actually, they should rip out "Health" class and incorporate a Health and Wellness class that teaches mindfulness. We would teach young people to be better people as well. And hopefully this will permeate throughout the world. Imagine people with better health, less stress, disrupting the chain reaction of causing stress on others, more sustainability, and less money-driven societies and more purpose-driven.
What would the purpose be?
@@MrRaitachi This proves my point. Haha.
@@allisknu11 okay
I think all children should be taught the rudiments of cooking and nutrition. All children should be taught to swim, there is a lot of water in the world and if you end up in it and can't swim...........
I also believe all children should be taught to breakfall - like Judo people. Everyone takes a tumble at sometime. When Christopher Reeve (Superman actor) fell of his horse he threw his head back and broke his neck. Had he known how to breakfall he could have tucked his head in and rolled out of it and maybe just broken a collar bone or whatever.
@Preacher no kids care about whatever they want to. They’re programmed to not care . If you ever worked with kids before you know they enjoy being active in some way.
I quit smoking & gambling 3 yrs ago...Everyday this makes me happy. 😊
Because you're a bada#$!!
✨That’s PHENOMENAL! Super Inspiring l!! 🎉
Throughout the course of this video I... played a video game, payed some bills, played the guitar, sent text messages, watched TV and took a nap. In fact it took several hours to actually finish the video and consciously understand the message. Definitely gonna look more into this.
My addiction was/is self harm (I don’t think addictions ever really go away because you always have to deal with the urges, but I’ve been sober for a while). And this literally is it too. It reminds me of “Ride the Wave” (DBT skill), where you acknowledge and remain curious about your urge, but you don’t act on it. So yes, you can do it! I believe in you 🥺🥰
I don't think they go away either. I once quit smoking for 10 years but when life became really stressful I was back to smoking a pack a day within a week. Quit again for 7years and the same thing happened.
After wandering around RUclips for 3 hours, they recommended me this video. Thanks ?
I have been in and out of mental health treatment for many years. Mindfulness is always given as a tool I should use to ground myself. This is the first time it's been explained in a way that makes sense to me, and feels achievable. Thank you.
Just "focus on your breathing" or "think about the sensations in your feet" doesn't make any sense to me!
Now there's an idea worth sharing! Just examine the urge out of curiosity instead of indulging it. This is going to be very helpful.
+James G But this is for bad habits, not the good ones :)
+James G Too much of a good thing is a bad thing. But it doesn't make those things inherently bad. And I will continue defending masturbation! No matter who attacks it or what they say! :D
Wow, tough crowd haha
I know right, this was so weird after watching several TED speeches where the crowd was laughing throughout it...
John Locke When did you get off Lost and on youtube
📉
C9R9D 😂😂
I noticed that quickly and scrolled down to the comments to see if anyone mentioned it.
The power of now - Eckart tolle
I really enjoyed this book. It's a joy
When I quit facebook, I went through withdrawal for a while, but then I experienced a wave of creativity and renewed enthusiasm about what can be accomplished rather than who I should hate and why. Social media definitely knows all about this so called "instinct" of conditioning and reward
hate, and you will be hated
I can't believe I had to restart the video from the beginning just because I lost focus on about 1-2 minutes in...
Xolela Femela Dyslexia ;)
@inosence😂, Bull$#!@... I do not have dyslexia...
Xolela Femela Lol I'm glad you picked up on the humor😂
I've got it, it sucks. 👍
Hahaha me too
Xolela Femela yeah me too.😇
Great, great, great ! Finally a scientifically based method that makes sense.
Feeling the pleasure of letting go the instant gratification urge is key in getting rid of compulsory behaviors. Not by avoiding them but by feeling *rewarded* of taking over the control of your thinking process.
Brilliant talk. In its essence, changing the mind's behaviour by confronting it without reacting, observing bodily sensations and accepting them for what they are.
Even if habits can be 'controlled' through external laws and force, changing them from within where they are rooted in our minds is the challenge.
Becoming observant and mindful without any aversion or craving can yield to amazing results.
This person has studied meditation, understood and implied it beautifully.
All the best.
Trigger > Behaviour > Reward. It's interesting to apply this to so many things, not just alcohol, smoking, food. Social Media for example.
Whenever I hear the word "meditation" in the same sentence as something like "and bring it back to the breath" or "try not to think about anything other than the breath" or something along those lines then I know it's not done correctly. You can't really control your thoughts, but you can control the attention you give the thoughts. A wondering thought pattern is inevitable whether your meditating or not. Use those wondering thoughts as your object and observe them. They'll naturally go away once they've been observed and then you'll naturally go back to the breath. Trying not to think of something is a thought within itself.
great advice! thanks for that!
Thanks
Very useful. Thanks for this advise.
That’s a distinction without a difference. Notice the thought and come back (bring your attention back) to your breath. It’s just an initial drill for beginner meditators. But I guess you know better than generations of gurus lol.
That is excellent. I do meditate but often find it quite difficult due to the mind distraction. I’ve always pulled myself back into meditation when that happens but sometimes have to do that frequently. Now I will use your advice and observe the distraction. Thank you.
It actually works I studied for 4 hours today and i didnt let my urge to check my phone distract me
Yes. It does.
But quitting a bad habit is an everyday fight
@@sunflower-ik1mf true
It is not difficult to quit drinking. I've done it a thousand times -- W.C. Fields
I love this talk, it's really right to my thought. Eventhough I have never practiced breath or mediatate like him, but I understand how hard to get concentration, curious to form our behavior and get rid of bad habit. It's really hard, really.
Use mindfulness to overcome bad habits
- Seeing really clearly what we get when we get caught up in our behaviours
- Overtime as you see more and more clearly the result of your actions, we let go of old habits and form new ones.
- Don’t get caught up in it, sucked in it, letting it take you for a ride. By contrast if you become aware of what’s happening that brain region that controls it calms down.
- Just be curiously aware of what’s happening to your body and mind in that moment. That’s how you step out of your habit. Resist the urge, get curious and feel the joy of letting go. Repeat
Seeing what we get from our habits helps us understand them in a deeper level, to know in our bones. So we don’t have to force ourselves to hold back or restrain ourselves from behaviour. You’re just less interested in doing it in the first place. #notes to revise
I would only change one thing- "resist the urge" - don't resist because what you resist persists. Simply notice how you feel when you do the thing that you no longer wish to be doing, notice and to quote your words, get curious and feel the joy of letting go.
Watching TED talks while I'm supposed to study is my bad habit...
Same😂😂
Same !!!
"Becoming disenchanted on a visceral level, and naturally letting go." -- That is *&^ing genius.
This speaker, Justin Brewer, wrote an excellent book on this with greater detail and practical examples. It's called "Unwinding Anxiety". It's the only self help book I've read all the way through on. Great book!
instead of seeing a text message... compulsively texting back... feeling a little bit better
notice the urge... get curious... feel the joy of letting go... repeat
I think this is the talk in brief because I felt lost
+Muhammad Khattab I got something completely different. (poor attempt at humor).> as a smoker I think it made sense. text me your thoughts.... texting or not texting back isn't that detrimental. unless we are dealing with the significant other.
+leigh johnston when he explained it I understood a little bit of what he was saying but the "how" part wasn't clear so what he said at the end made it clearer.
texting is only an example of the habit you want to stop(and I wasn't sarcastic).
+Muhammad Khattab I smoke and this is true, I have been wanting to stop for quite a while, and over the last few months, I taste that bitter disgusting taste! the smell, how much money I can save etc.
Although I kept on saying I will stop when I am ready (which is cheating my brain I felt), I insist to a family member, I think I will smoke forever.
Everything he said is familiar to me. Part of my religion (which I did not practice) but still believe in, is mindfulness. Be mindful of everything, ie be conscious of your unconscious.
+Muhammad Khattab If you want to know more I can highly recommend you read up on mindfulness practices. The general "how" he explains as "be curious": when you get the urge to engage in whatever habit it is you want to break then stop and think about how you feel in body and mind. So with the example of stress eating: instead of chugging cake, you could stop and realise that you feel sad, maybe even why you feel sad, and you can try and search for other healthier habits to deal with that. It sounds simple, but the hard thing about habits is they're so automatic we forget to think about what we're doing and whether or not it's something we really want.
@@H_A_L_7 hey bro, Did you quit smoking?
He looks like Steve Jobs
He is Steve Jobs.
Awang Budiman OMG! O_O
no... hes Judson Brewer... steve jobs died of a cardiac arrest a while back
Steve Jobs died awhile back e Pancreatic Cancer. Do Research
lol .. the things people say without thinking ..:( I feel bad
"close youtube, go back to work"
+gojav indeed LOL :D
This is work.
Don't feel bad about distractions. Don't feel bad about trying to learn something new. Be curious about why you do what you do and feel what you do.
Even the distraction of cat videos are beneficial in small doses.
Yeah
Work is a distraction from life, and becoming a better, happier you. For most anyway. The rest won't watch this video anyway...
So hard to end this youtube habbit
Thank you for this. This video has brought a new perspective to me, and I feel like I can finally kick bad habits. Notice the urge, be curious, and feel the joy of letting go.
I clicked on this while procrastinating...
KeepCalmAndBlush hahaha
want a cookie?
nimimerkillinen Yes. Yes, I do.
🍪 one for you one for me 🍪
When I was 18 I wrote in my diary a strange experience I had when I was feeling extremely angry. Somehow I was able to release the anger and the feeling of letting it go felt amazing. Unfortunately I did not stay curious enough to dig deeper and find out how I had managed this and if I could keep repeating the process. In fact for years after that I often justified my anger.
Writing about how you feel and what you think is supposed to be extremely helpful to understand and get some kind of distance to your problems. If only everyone would do that
Keep journaling. Your inner self will reveal itself to you.
K to it
Thg
@@DH-uw3us LVN
Where can you please can you show me please for kids and you are the
So basically be aware of what you are doing and notice the negative effects.
Easier said then done.
+Grace Yoo easier than quitting and it makes quitting way easier!
+Luke Hero Sounds like usual cognitive therapy.,..
+Luke Hero Yes, but MOST people are mindless in their activities. So forcing yourself to be mindful does make a difference.
Luke Hero yeah
I had smoked for 45 years; it had ceased to have any redeeming qualities decades ago, but I smoked 2-3 packs a day. I learned that I needed emergency open heart surgery unrelated to smoking, but I knew being on extreme pain medication for weeks could get me past the physical addiction. That left me with the psychological addiction partly relieved by whatever medications that were still required from surgery.
After a dozen years clean, I still can't believe I did it.
7:36 the matrix is breaking
holy crap I thought I caused that at first
I'm not a native English speaker so I re-played 7:35-7:37 several times... ha..ha.ha
That was awesome
You talking about a jump cut?
Mattshu that's called bad editing
I'll follow his advice for breaking my procrastination habbit, it is killing me.
+Archibald Belanus Is it helping you?
I'm in the same situation. it's killing me too
+Archibald Belanus same
Rui Li It's better than nothing so far.
+Archibald Belanus break the habit later
Steve Jobs is alive ?
XD
lmfaoooo
+john smith I turn around and say "ssshhh, shut up you two! i'm trying to listen here"
+AverageBrick lol exactly
+AverageBrick came exactly for this!
Does anyone else make these goals like "im not going to use twitter tommorow i use it to much" then the next day u end up using it and feel guilty
I quit smoking at the start of this TED talk, but lit up again before the end.
+Dynosaur Rokks You got distracted!
+Dynosaur Rokks Read the book "The Easy way to stop smoking" by Allen carr. Trust me, it works.
"I can quit smoking anytime, I've done it a thousand times" Mark Twain. Actually, it's been 49 years.
Dynosaur Rokks I was rippin a j through all 9 minutes lol but I enjoyed the talk
because you didnt meditate
short, straight to the point, & extremely informative, an absolutely mind blowing speaker & presentation
Trigger -->Behavior --> Reward
Classical conditioning and operant conditioning might work on some cases, but the reward should rather not be physical - addiction to the reward is as bad of a habit, as the habit originally wanting to get rid off
TRIGGERED
BEHAVED
REWARDED
Linda Li
Triggered
This is exactly how I got off my sugar addiction. Now I don’t have the urge for sweet stuff in the first place. I used to eat something sweet every single day. I just had to have at least some sort of candy bar or a sweet drink. It was miserable I never thought I would be able to break that bad habit because the urge was so strong and trying to fught that urge was so hard and scary it felt overwhelming. But by being really aware and mindful when I’m consuming sugar and seeing the results I became more and more aware about the bad effects. I learned to just ride the urge wave and observing that urge trying to seperate my prefrontal cortex from that “urge”, the whole process of this is very interesting and by just being really curious and trying to understand,analyze my urge the urge goes away eventually. Once you start seeung the urge wave pattern you get to enjoy seeing the urge go away. Now not reacting to that urge itself is really rewarding. I repeated this alot now I never have that craving for sugar in the first place, I can’t believe I used to buy candy bars myself. The whole thing about being mindful and curious seems very ambiguous but you just have to try it for yourself try in baby steps it gets easier
• Just by being curiously aware of what's happening in your body and mind in that moment.
• Feel the joy of letting go
Repeat
I like the way he chuckles when he says "4th cookie". Like 4 is an unusual number of cookies to eat.
Lol at once?? Yeah that's a pretty large number
+justdoinurmom It depends on how large the cookies are. I can eat 6 cookies no problem without getting full,with the small cookies I usually make... But I've eaten some cookies that I couldn't even finish 1 of them. And I think the point is that it isn't hard to eat too many cookies, it is unhealthy.
Where can I get one of them there prefrontal cortexes? 😉
Brian Esposito i think i was too born without it😎
Huh...I have a question...WHERE WERE YOU IN THE YEAR 87?????
Brian -- rearrange the letters of your name to BRAIN. There. Now you have one. that'll be $20,300. K?
+Jillian Smith hahahaha, that one was pulled nicely bro. It's okay Brian, your mother is still gonna love you. 😂😂
Saurabh khanduri: thank you.
Hidden Time Wealth is so unique. I can’t believe I hadn’t heard about it sooner. It’s amazing how life-changing this can be for anyone battling procrastination.
The crowd is tough because this hits people on a personal level with their own bad habits.
Highkey, he through a couple of jokes in there, and it kind of hurt when no one laughed lol.
Weird...I understood this by myself a few months ago and now I'm watching somebody speak about this. Wow!
Just so you guys know: it works! You gotta have discipline but it does work
Damn these comments are so hilarious. You all are so witty. We may all be procrastinating or not breaking our habits by watching endless hours of RUclips, but at least we all are funny.
Jennifer Stubbington thanks Jennifer for the positive support. I’ve quit my job and exclusive comment on RUclips now. I get over 1k likes on some of my comments. If only my kids knew. But they won’t talk to me since I am on the street
@@ethank5681 not all heroes wear capes
Your not funny 😜
WOE-oeeeeeh!!!
Maybe some of us like myself want to learn something new or grasp a new understanding of.....
This is the simplest, best explanation of the purpose of meditation I've ever encountered.
I quit my sugar addiction with a similar method, that I made by myself just by observing what was happening in my mind each time I was craving.
My personal advice would be : don't try to destroy a habit, create a new one instead whose solely purpose is to "not accept the pleasure from sugar/cigarette/etc.".
Each time I ate sugar, I was associating that idea that it's bad for me, it costs me money (cause junk food is amongst the most expensive), and I actually don't feel that good later and even feel bad in fact. After a few months, my mind was ready and I quit my bad habits and it has been 4 years now.
Have you still quit your sugar addiction? Im noticing my unhealthy eating patterns and want to stop
I have exams coming up and have an immensily hard time working for them and I feel like this is a solution to my struggle.
This reminded me a lot of the awareness lessons I got in therapy a couple years ago, but it is only now that I really, deeply understand why I had to take them and why they worked, if done right.
Especially as someone with ADHD, I feel like this technique is incredibly important.
“Notice the urge, get curios, feel the joy of letting go then repeat!”
-JUDSON BREWER
2:45- 3:00
Edit : apparently its bad to eat sweets
Why, how has everyone got here from same video
When I was a child an adult told me that curiosity kills people. Thus, it will kill ME. After some time I stopped being curious and for years I tried (as much as I could) to stay neutral and not to care about what’s happening around me. Now I find it difficult to find a new passion and to actually learn very useful things that will help me grow as a human. I’ve lost interest in what used to make me happy and I have no clue about what I want to be in the future, all because I stopped experimenting new things. As an adult, even if you feel stressed or tired or whatever, you must watch your words because everything that you say to a child is very impactful for them and the effects might be really negative. I’ll now try to be curious again and use the mindfulness method to get rid of my bad habits and to get to know my inner self better. Thank you for this video! I really really deeded it.
Mindfulness about smoking is what stopped me from smoking. This works.
This helped me stop my 8 year long nail biting habbit! 💖💖💖 i feel so much better
Very helpful. I have been struggling with the addiction of cigarettes for about 10 years. I managed to quit last summer, but I continued to drink alcohol. However, alcohol made my goal to quit smoking go out the window sometimes - it was a gamble. So, I realized that alcohol consumption needed to be reduced so that I wouldn't get into a state where my judgement would be altered to the extent that I would justify having a cigarette. I tried mild alcohol consumption with more success with abstaining from cigarettes, but just recently I have noticed that a mild depression follows even a light night of drinking alcohol for me. I am now working on abstaining from alcohol completely due to this correlation. I simply am tired of harming my health both medically and mentally with these behaviors that are linked to stress, anxiety, and depression. I am learning how to sit with discomfort, and the interesting thing is I am finding more comfort in that everyday. To just be in the moment and feel what it is that my mind is telling me in moments of stress and moodiness. On a subconscious level it's as though I have tricked myself into buying into my short comings as an excuse to smoke or drink. Classic cliché.
ColonyofCells I totally relate with everything you said. I have been smoke free for the past 6 months and moderate drinking can often lead to a depressive slump the next day. Im tired of it too! Maybe someday I'll quit drinking on weekends just like I did cigarettes, but it's so much of a socially acceptable way to chill that im not sure if that'll ever happen.
This should be a part of training everywhere! Awesome!
00:14 Paying attention is harder than it seems
01:22 Eating food triggers a context-dependent memory and reward system in our brain.
02:27 Smoking and obesity are leading causes of mortality
03:38 Mindfulness training helps smokers quit by promoting curiosity instead of forcing themselves.
04:52 Mindfulness helps us understand and change our behavior.
05:57 Mindfulness and curiosity help us let go of old habits and form new ones.
07:02 Mindfulness training is effective in helping people quit smoking.
08:17 Tools to break unhealthy habits and tap into inherent capacity
Crafted by Merlin AI.00:14 Paying attention is harder than it seems
01:22 Eating food triggers a context-dependent memory and reward system in our brain.
02:27 Smoking and obesity are leading causes of mortality
03:38 Mindfulness training helps smokers quit by promoting curiosity instead of forcing themselves.
04:52 Mindfulness helps us understand and change our behavior.
05:57 Mindfulness and curiosity help us let go of old habits and form new ones.
07:02 Mindfulness training is effective in helping people quit smoking.
08:17 Tools to break unhealthy habits and tap into inherent capacity
Crafted by Merlin AI.
I told my doctor, “it hurts when I do this.”
He said, “then don’t do that”.
So, I didn’t.
I smoke for the first time when I was 12 but I became a regular smoker when I entered college. It was from my 2nd sem to final year final sem, that I couldn't give up. From 2nd sem to 4th sem (2017-18), I was totally addicted to smoking. Could never give up. But unlike other ppl of my age, I didn't start smoking to look cool but just to avoid the small stresses which I used to come across everyday. This made me unable to face any kind of stress and always rely on it. I became able to avoid these urges which I used to get triggered by my friends who were smokers too. They always used to call me up and say "hey man, let's go for a smoke" and whenever I used to hear the word "smoke ", I failed to control my urge. Later, I realised that I was just one of the guys with whom they just smoke cigarettes. With others, they went for movies, playing any sports or drinking alcohol. I was just the go-to cigarette guy. Realised that. Felt bad. And since that day, I pushed myself to avoid being near or anyone who smokes cigarettes. In the process, I lost a lot of friends, but I got myself. Finally, from February 2020, I was able to control my urges to smoke and now I'm a non-smoker for 7 months. Thanks to the lockdown induced by the Covid pandemic, I was able to do this at last.
Instead of see text message,compulsively text back, feel a little bit better; Try ; notice the urge, get curious, feel the joy of letting go and repeat. Brilliant! 💯 Just Brilliant! 🇨🇦 💛
In a nutshell, the speaker talks about how bad habits work. We think this is a good way to know how the brain works to control our bad habit such as smoking and emotional eating. After watching this video we became more aware of how to control our bad habits and how to overcome them. Finally we recommend watching this video even if you don’t have any bad habits but just to learn about yourself ;)))
I stopped smoking by being 'curious' (mindful). Smoking in a booth at the airport I paid close attention to how the cigarette tasted and felt (disgusting). I looked around the smoke filled room (as these booths often are), looked at the table (covered in ash) and was completely turned off.
I threw my cigarettes away right there, got on the plane from Zurich to Lisbon and from there to the Azores and had a 3 week smoke free holiday (and after - by then I had started training again).
Add on; when I thought about having a cigarette (craving - it happened, but surprisingly little) I took a deep breath and focused on what I had gained and enjoyed the freedom of breathing better, rather then thinking that I had given something up.
gautam buddha said - "awareness" .. all ancient scriptures have pointed towards dhyan (meditation). Call it being curious, awareness, in the moment.. trick is to disengage and witness the doer while doing... Magic happens.. !!
I’ve just gone 20 years without smoking and I still miss it. I always loved the taste of it so I can’t equate with the description this man offers. I gave up because I promised my children I would, but I had a really tough time of it. I had nightmares so bad that I didn’t want to go to sleep and the craving lasted for absolute ages. I still sometimes dream I’m smoking and then I feel so disappointed in myself! I wish it wasn’t so bad for you, because otherwise I’d take it up again in a heartbeat!
I hit “Watch Later” on this video like a month ago, now watching it, and realizing I’m even procrastinating watchin vids about procrastination🤦♂️🤦♂️
On the other hand, sometimes it also makes sense to understand the cause of bad habits. We are not only conditionable brains but had a childhood too.
The cause of my bad habit : I cannot let go the anger that I piled up inside for years during childhood therefore also during the majority of my adults years, very overwhelming to live with PSTD due to childhood's traumas.
Observe your need for the habit, be curious how you react, and let go....That's what I understood!
I really liked this talk and agree with most of it! The idea of using mindfulness to notice our habits is so helpful. I’ve found that when I see a bad habit I try to replace it with something I enjoy like listening to music or taking a short walk. This way I’m not just stopping the habit but also doing something fun instead. It’s a small change, but it works for me