Breaking Free: Mindfulness and the Habit Loop

Reflect on your own triggers, behaviors, and rewards for common habits (e.g., checking social media, snacking).

“We see some food that looks good, our brain says, 'Calories! ... Survival!'”

Practice a body scan meditation to become more aware of sensations in your body.

“Mindfulness is just about being really interested in getting close and personal with what's actually happening in our bodies and minds from moment to moment.”

Practice observing cravings and urges without acting on them, noticing their intensity and impermanence.

“Cravings are simply made up of body sensations -- oh, there's tightness, there's tension, there's restlessness -- and that these body sensations come and go.”

When you engage in a habit, be fully present and notice the actual experience (e.g., the taste of the food, the feeling after checking social media).

“Mindful smoking: smells like stinky cheese and tastes like chemicals, YUCK!”

List healthier alternatives to your old habits and focus on the rewards they provide (e.g., exercise, spending time in nature, connecting with loved ones).

“Instead of see text message, compulsively text back, feel a little bit better -- notice the urge, get curious, feel the joy of letting go and repeat.”

Share your progress and challenges with a friend, family member, or support group.