I looked at my iPhone “family settings” this week to change the amount of time I was allowing my son to be on his phone and was shocked. I’ve been pretty lax about it over summer, but now that school has started, he needs a lot more focus and his phone is not going to help with that! I wasn't shocked by my son's usage...it was mine. I don’t usually look at how much I use my phone, mainly because I don’t think I am on it that much. I do read and listen to books on my phone, so I allow myself a few hours a day for that. So I wasn’t too surprised at my hourly amount…what surprised me was the amount of “pick-ups” that I had. OH MY. This is a problem. Why am I picking up my phone??? Some of them are for two seconds! It is a habit, obviously, that is teetering dangerously on the border of addiction. I’ve become so accustomed to checking my phone for something that when I have no intention of actually using it, I am still picking it up! Crazy. We are all addicted to something. Yep, I said it. WE ARE ALL ADDICTED. It can be to anything, really, from alcohol to substances, and interestingly enough, even behaviors.
On the podcast this week, Teresa and I talked about what makes a behavior an addiction instead of a habit, and it was pretty fascinating to dive into this. The brain works in such incredible ways and scientists are still unraveling what we can accomplish. But in a society where instant gratification is just a click away, our cravings have evolved from basic survival instincts to complex psychological patterns that often lead to addiction. There’s an amazing book that I really hope you consider reading: "The Craving Mind," by Dr. Judson Brewer. He delves deep into the mechanisms of craving, habit formation, and addiction, offering a comprehensive understanding of why we get hooked and how we can break free from these destructive patterns.
Before you read further, we at Work2Live want to make sure that you know we are not professional medical doctors, and encourage you to seek professional help if you are suffering from addiction. The following content is intended to be used as a support in conjunction with any kind of therapy you are receiving, or seek to receive. You can find free resources at the end of this article.
The Science of Craving
Craving, at its core, is a natural human experience. It's an evolutionary response designed to ensure our survival. In the early days of humanity, cravings would drive us to seek out food, shelter, and other necessities. However, in the modern world, these cravings have been hijacked by everything from social media likes to junk food, leading to various forms of addiction.
Dr. Brewer, a psychiatrist and neuroscientist, explains that cravings are driven by a feedback loop in the brain, known as the "habit loop." This loop consists of three components: a trigger, a behavior, and a reward. For example, feeling stressed (trigger) might lead someone to reach for a cigarette (behavior) because it temporarily reduces anxiety (reward). Over time, this loop becomes ingrained, leading to habitual behaviors that are hard to break.
What's particularly fascinating about Brewer's approach is how he links mindfulness to the interruption of these habit loops. He argues that by becoming more aware of our cravings, we can start to disrupt the cycle, reducing the power they have over us.
Addiction is a significant issue in the United States, affecting millions of people. While substance addiction, such as drug and alcohol abuse, is often in the spotlight, behavioral addictions, including those related to technology, gambling, and food, are just as pervasive.
According to the National Survey on Drug Use and Health (NSDUH), in 2021, approximately 20.4 million people aged 12 or older had a substance use disorder (SUD) in the United States. This includes 14.5 million people with an alcohol use disorder and 8.1 million people with an illicit drug use disorder. The opioid crisis has been particularly devastating, with opioids involved in nearly 75% of all drug overdose deaths in 2021.
Behavioral addictions, although less recognized, are also widespread. For instance, a study published in The Lancet estimated that about 2% of the global population is affected by gambling disorder. Additionally, the rise of the internet and smartphones has led to an increase in internet addiction, with a study in Cyberpsychology, Behavior, and Social Networking suggesting that around 6% of the world's population is affected. While this is a published study, I would venture to guess that number is actually quite higher!
These statistics highlight the pervasive nature of addiction, both substance-related and behavioral, and underscore the importance of finding effective strategies to combat these issues.
Understanding the science behind craving is just the first step. The real challenge lies in applying this knowledge to break free from the grip of addiction. Dr. Brewer provides several actionable strategies that can help individuals interrupt their habit loops and cultivate healthier behaviors.
Mindful Awareness
The first step in breaking free from cravings is to become more aware of them. Mindfulness, which involves paying attention to the present moment without judgment, can be a powerful tool in this regard. When a craving arises, instead of immediately reacting to it, take a moment to observe it. Notice how it feels in your body and mind. By bringing awareness to the craving, you create a space between the trigger and your response, giving you the opportunity to choose a different behavior.
Actionable Tip: Start a daily mindfulness practice, even if it's just for five minutes. Focus on your breath and observe any thoughts or cravings that arise without getting caught up in them. Over time, this practice can help you become more aware of your triggers and responses.
R.A.I.N. Technique
Dr. Brewer suggests using the R.A.I.N. technique as a practical tool to deal with cravings. R.A.I.N. stands for Recognize, Allow, Investigate, and Note:
RECOGNIZE the craving when it arises.
ALLOW the craving to be present without trying to push it away.
INVESTIGATE the sensation and thoughts associated with the craving. What does it feel like? Where is it in your body?
NOTE what happens to the craving when you bring mindful awareness to it. Does it intensify, weaken, or dissipate?
Actionable Tip: The next time you experience a craving, try using the R.A.I.N. technique. Go through each step methodically, and notice how your relationship with the craving changes.
Breaking the Reward Cycle
One of the key insights from "The Craving Mind" is that the reward we anticipate from giving in to a craving is often much greater than the actual reward we receive. This mismatch can be leveraged to break the habit loop. By bringing mindful awareness to the reward—or lack thereof—you can begin to see the craving for what it is: an empty promise.
Actionable Tip: After engaging in a habitual behavior, reflect on the experience. Did the behavior bring the satisfaction you expected? How do you feel now compared to before? By critically evaluating the reward, you can start to diminish the craving's power over you.
Substitute with Healthier Habits
If you’ve taken any of our workshops before about habit, you know that habits can not be eliminated, they can only be replaced. While mindfulness is crucial for breaking the cycle of craving, it's also important to develop healthier habits that can serve as alternatives. For example, if stress is a trigger for smoking, you might replace smoking with a quick walk or a few minutes of deep breathing exercises.
Actionable Tip: Identify a habit you want to change and brainstorm a healthier alternative that you can substitute when the craving arises. Practice this substitution consistently to rewire your habit loop.
Community and Support
Breaking free from addiction is challenging, and having a supportive community can make a significant difference. Whether it's through therapy, support groups, or simply connecting with friends and family, building a network of support is crucial for long-term success.
Actionable Tip: If you're struggling with addiction, consider seeking out a support group or talking to a therapist who specializes in addiction. Sharing your experiences with others who understand can provide the encouragement and accountability you need.
"The Craving Mind" by Judson Brewer offers profound insights into the nature of craving and addiction, backed by both scientific research and practical mindfulness techniques. By understanding the habit loops that drive our cravings and applying mindfulness to disrupt these patterns, we can begin to regain control over our behaviors and live healthier, more fulfilling lives.
Addiction, whether to substances or behaviors, is a pervasive issue that affects millions of people. However, with the right tools and support, it's possible to break free from the cycle of craving and build a life that aligns with your values and goals. By incorporating mindfulness into your daily routine, using techniques like R.A.I.N., and surrounding yourself with a supportive community, you can take meaningful steps toward overcoming addiction and reclaiming your life.
Here are some great resources if you, or someone you know, is looking for support through addiction.
*Disclaimer: we are not addiction recovery specialists. The methods we discuss in this podcast are a form of support to be combined with professional help. If you think you are suffering from addiction, please seek professional medical advice. We've included links for you here.
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