TEDMED 2015
Judson Brewer: A simple way to break a bad habit
Džadson Bruer (Judson Brewer): Jednostavan način da se rešimo loše navike
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Da li se možemo rešiti loših navika tako što ćemo postati radoznaliji kada se radi o njima? Psihijatar Džadson Bruer proučava odnos između usredsređenosti uma i zavisnosti - od pušenja i prejedanja do svih onih drugih stvari koje radimo iako znamo da su loše za nas. Saznajte više o mehanizmu izgradnje navika i otkrijte jednostavnu, ali mudru taktiku koja vam može pomoći da pobedite svoju narednu želju da pušite, užinate ili proverite SMS za vreme vožnje.
Judson Brewer - Mindful addiction doctor
Psychiatrist and addiction expert Judson Brewer researches mindfulness techniques that effectively help quell cravings of all kinds. Full bio
Psychiatrist and addiction expert Judson Brewer researches mindfulness techniques that effectively help quell cravings of all kinds. Full bio
Double-click the English transcript below to play the video.
Kada sam počeo da učim da meditiram,
00:12
When I was first learning to meditate,
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00:14
the instruction was to simply
pay attention to my breath,
pay attention to my breath,
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uputstvo je jednostavno glasilo:
obratiti pažnju na disanje,
obratiti pažnju na disanje,
00:17
and when my mind wandered,
to bring it back.
to bring it back.
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a kada um odluta, ponovo usmeriti pažnju.
Zvučalo je prilično prosto.
00:20
Sounded simple enough.
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00:22
Yet I'd sit on these silent retreats,
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Ipak, sedeo bih u tim mirnim odajama
00:25
sweating through T-shirts
in the middle of winter.
in the middle of winter.
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dok mi je znoj probijao majicu usred zime.
00:29
I'd take naps every chance I got
because it was really hard work.
because it was really hard work.
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Dremao bih kad god bih našao priliku,
jer je to zaista bilo naporno.
jer je to zaista bilo naporno.
00:32
Actually, it was exhausting.
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Zapravo, bilo je iscrpljujuće.
00:35
The instruction was simple enough
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Uputstvo je bilo sasvim jednostavno,
00:37
but I was missing something
really important.
really important.
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ali mu je nedostajalo nešto veoma važno.
Dakle, zašto je tako teško
usmeriti pažnju?
usmeriti pažnju?
00:40
So why is it so hard to pay attention?
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00:43
Well, studies show
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Pa, istraživanja pokazuju
00:44
that even when we're really
trying to pay attention to something --
trying to pay attention to something --
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da čak i kada zaista nastojimo
da obratimo pažnju na nešto,
da obratimo pažnju na nešto,
kao na primer ovaj govor,
00:47
like maybe this talk --
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00:49
at some point,
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u nekom trenutku,
polovina nas će odlutati u sanjarenje,
00:50
about half of us
will drift off into a daydream,
will drift off into a daydream,
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00:52
or have this urge
to check our Twitter feed.
to check our Twitter feed.
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ili će dobiti potrebu
da proveri šta ima novo na Tviteru.
da proveri šta ima novo na Tviteru.
00:56
So what's going on here?
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Dakle, o čemu se tu radi?
00:59
It turns out that we're fighting one
of the most evolutionarily-conserved
of the most evolutionarily-conserved
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Ispostavilo se da se borimo
sa jednim od najbolje očuvanih
sa jednim od najbolje očuvanih
01:02
learning processes
currently known in science,
currently known in science,
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procesa učenja u evoluciji
za koje nauka trenutno zna,
za koje nauka trenutno zna,
01:05
one that's conserved
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onog koji se održao
01:06
back to the most basic
nervous systems known to man.
nervous systems known to man.
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još od najosnovnijih nervnih sistema
poznatih čovečanstvu.
poznatih čovečanstvu.
Ovaj proces učenja
po principu nagrađivanja
po principu nagrađivanja
01:09
This reward-based learning process
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01:11
is called positive
and negative reinforcement,
and negative reinforcement,
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naziva se pozitivno
ili negativno potkrepljenje
ili negativno potkrepljenje
01:13
and basically goes like this.
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i u suštini se odvija na sledeći način.
01:16
We see some food that looks good,
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Vidimo hranu koja dobro izgleda,
01:17
our brain says, "Calories! ... Survival!"
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a naš mozak kaže:
„Kalorije! Preživljavanje!“
„Kalorije! Preživljavanje!“
01:20
We eat the food, we taste it --
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Jedemo hranu, okusimo je -
01:22
it tastes good.
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dobrog je ukusa.
01:23
And especially with sugar,
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Naročito kada je sa šećerom,
01:24
our bodies send a signal
to our brain that says,
to our brain that says,
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naše telo šalje signal mozgu
koji poručuje:
koji poručuje:
„Zapamti šta jedeš i gde si to pronašao.“
01:27
"Remember what you're eating
and where you found it."
and where you found it."
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01:31
We lay down this context-dependent memory
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Uskladištimo to sećanje vezano za kontekst
01:34
and learn to repeat the process next time.
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i naučimo da sledeći put ponovimo proces.
01:36
See food,
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Vidiš hranu,
pojedeš hranu, osećaš se dobro,
01:37
eat food, feel good,
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01:39
repeat.
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ponovi.
01:40
Trigger, behavior, reward.
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Okidač, ponašanje, nagrada.
01:43
Simple, right?
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Jednostavno, zar ne?
Pa, posle izvesnog vremena,
naš kreativni mozak kaže:
naš kreativni mozak kaže:
01:45
Well, after a while,
our creative brains say,
our creative brains say,
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01:48
"You know what?
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„Znaš šta?
01:49
You can use this for more
than just remembering where food is.
than just remembering where food is.
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Ovo se može koristi i za druge stvari,
pored pamćenja gde se nalazi hrana.
pored pamćenja gde se nalazi hrana.
01:52
You know, next time you feel bad,
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Znaš, sledeći put kad se osećaš loše,
01:55
why don't you try eating
something good so you'll feel better?"
something good so you'll feel better?"
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zašto ne probaš da pojedeš nešto dobro
da bi se osećao bolje?“
da bi se osećao bolje?“
01:59
We thank our brains for the great idea,
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Zahvalimo se mozgu na sjajnoj ideji,
02:01
try this and quickly learn
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probamo to i ubrzo naučimo
02:03
that if we eat chocolate or ice cream
when we're mad or sad,
when we're mad or sad,
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da ako pojedemo čokoladu ili sladoled
kada smo ljuti ili tužni,
kada smo ljuti ili tužni,
02:06
we feel better.
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osećamo se bolje.
02:08
Same process,
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Isti proces,
02:10
just a different trigger.
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samo drugačiji okidač.
02:11
Instead of this hunger signal
coming from our stomach,
coming from our stomach,
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Umesto signala gladi iz našeg stomaka,
02:14
this emotional signal -- feeling sad --
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emocionalni signal, osećanje tuge,
02:16
triggers that urge to eat.
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pokreće tu potrebu za jelom.
02:19
Maybe in our teenage years,
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Možda smo u tinejdžersko doba
02:21
we were a nerd at school,
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bili štreberi u školi,
pa vidimo onu buntovnu decu
napolju kako puše i pomislimo:
napolju kako puše i pomislimo:
02:23
and we see those rebel kids
outside smoking and we think,
outside smoking and we think,
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02:26
"Hey, I want to be cool."
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„Hej, hoću da budem kul.“
02:27
So we start smoking.
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I tako počnemo da pušimo.
02:29
The Marlboro Man wasn't a dork,
and that was no accident.
and that was no accident.
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Tip sa Marlboro reklama nije bio šonjavko
i to nije bila slučajnost.
i to nije bila slučajnost.
02:33
See cool,
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Vidite kul,
02:34
smoke to be cool,
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pušite da biste bili kul,
02:36
feel good. Repeat.
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osećate se dobro, ponovite.
02:37
Trigger, behavior, reward.
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Okidač, ponašanje, nagrada.
I svaki put kada to uradimo,
02:40
And each time we do this,
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02:41
we learn to repeat the process
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naučimo da ponavljamo proces
02:43
and it becomes a habit.
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i to postane navika.
02:45
So later,
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Tako kasnije,
02:47
feeling stressed out triggers
that urge to smoke a cigarette
that urge to smoke a cigarette
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osećanje da smo pod stresom
pokreće tu potrebu da zapalimo cigaretu
pokreće tu potrebu da zapalimo cigaretu
02:50
or to eat something sweet.
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ili da pojedemo nešto slatko.
02:53
Now, with these same brain processes,
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Pomoću istih procesa u mozgu,
02:56
we've gone from learning to survive
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stigli smo od učenja da bismo preživeli
02:58
to literally killing ourselves
with these habits.
with these habits.
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bukvalno do ubijanja nas samih
ovim navikama.
ovim navikama.
03:00
Obesity and smoking
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Gojaznost i pušenje
su među vodećim uzrocima
su među vodećim uzrocima
03:02
are among the leading preventable causes
of morbidity and mortality in the world.
of morbidity and mortality in the world.
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morbiditeta i mortaliteta u svetu
koji se mogu sprečiti.
koji se mogu sprečiti.
03:07
So back to my breath.
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Vratimo se na moje disanje.
03:09
What if instead of fighting our brains,
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Šta ako umesto borbe sa mozgom
03:12
or trying to force ourselves
to pay attention,
to pay attention,
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ili nastojanja da se nateramo
da usmerimo pažnju,
da usmerimo pažnju,
03:14
we instead tapped into this natural,
reward-based learning process ...
reward-based learning process ...
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iskoristimo ovaj prirodni proces
učenja na principu nagrađivanja...
učenja na principu nagrađivanja...
ali uz dodatni preokret?
03:18
but added a twist?
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Šta ako umesto toga postanemo
veoma radoznali
veoma radoznali
03:20
What if instead we just got really curious
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u pogledu toga šta se dešava
u našem trenutnom iskustvu?
u našem trenutnom iskustvu?
03:22
about what was happening
in our momentary experience?
in our momentary experience?
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03:25
I'll give you an example.
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Daću vam primer.
U mojoj laboratoriji,
03:26
In my lab,
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izučavali smo da li vežbanje
usredsređenosti uma
usredsređenosti uma
03:27
we studied whether mindfulness training
could help people quit smoking.
could help people quit smoking.
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može pomoći ljudima
da se odviknu od pušenja.
da se odviknu od pušenja.
03:31
Now, just like trying to force myself
to pay attention to my breath,
to pay attention to my breath,
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Baš kao što je slučaj
i kod mog primoravanja
i kod mog primoravanja
da obratim pažnju na svoj dah,
03:34
they could try to force
themselves to quit smoking.
themselves to quit smoking.
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oni bi mogli da probaju
da nateraju sebe da prestanu da puše.
da nateraju sebe da prestanu da puše.
03:38
And the majority of them
had tried this before and failed --
had tried this before and failed --
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Većina njih je to već probala
i nije uspela u tome,
i nije uspela u tome,
03:41
on average, six times.
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šest puta u proseku.
Kod vežbanja usredsređenosti uma
03:43
Now, with mindfulness training,
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odustali smo od tog dela primoravanja
03:45
we dropped the bit about forcing
and instead focused on being curious.
and instead focused on being curious.
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i umesto toga se fokusirali
na radoznalost.
na radoznalost.
03:49
In fact, we even told them to smoke.
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Zapravo, čak smo im rekli da puše.
03:52
What? Yeah, we said, "Go ahead and smoke,
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Šta? Da, rekli smo: „Slobodno pušite,
03:54
just be really curious
about what it's like when you do."
about what it's like when you do."
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samo budite zaista znatiželjni
kako je to kada pušite.“
kako je to kada pušite.“
03:58
And what did they notice?
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I šta su primetili?
04:00
Well here's an example
from one of our smokers.
from one of our smokers.
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Evo primera od jednog od naših pušača.
04:02
She said, "Mindful smoking:
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Rekla je: „Usredsređeno pušenje:
04:04
smells like stinky cheese
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ima miris smrdljivog sira
04:06
and tastes like chemicals,
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i ukus hemikalija,
04:07
YUCK!"
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fuj!“
Ona je kognitivno znala
da je pušenje loše za nju;
da je pušenje loše za nju;
04:09
Now, she knew, cognitively
that smoking was bad for her,
that smoking was bad for her,
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04:13
that's why she joined our program.
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zato se i priključila našem programu.
Samo radoznalom svesnošću dok je pušila,
04:15
What she discovered just by being
curiously aware when she smoked
curiously aware when she smoked
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otkrila je da pušenje ima ukus izmeta.
04:20
was that smoking tastes like shit.
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04:23
(Laughter)
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(Smeh)
04:26
Now, she moved from knowledge to wisdom.
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Prešla je sa znanja na mudrost.
04:30
She moved from knowing in her head
that smoking was bad for her
that smoking was bad for her
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Prešla je put od znanja u glavi
da je pušenje loše za nju
da je pušenje loše za nju
do znanja u svojoj srži,
04:33
to knowing it in her bones,
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i time je prestala čarolija pušenja.
04:36
and the spell of smoking was broken.
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04:38
She started to become
disenchanted with her behavior.
disenchanted with her behavior.
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Postala je oslobođena začaranosti
u svom ponašanju.
u svom ponašanju.
04:42
Now, the prefrontal cortex,
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Prefrontalni korteks,
04:45
that youngest part of our brain
from an evolutionary perspective,
from an evolutionary perspective,
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najmlađi deo našeg mozga
iz evolutivne perspektive,
iz evolutivne perspektive,
04:48
it understands on an intellectual level
that we shouldn't smoke.
that we shouldn't smoke.
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razume na intelektualnom nivou
da ne treba da pušimo
da ne treba da pušimo
04:52
And it tries it's hardest
to help us change our behavior,
to help us change our behavior,
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i daje sve od sebe da bi nam pomogao
da promenimo svoje ponašanje,
da promenimo svoje ponašanje,
da bi nam pomogao
da prestanemo da pušimo,
da prestanemo da pušimo,
04:56
to help us stop smoking,
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04:57
to help us stop eating that second,
that third, that fourth cookie.
that third, that fourth cookie.
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da bi pomogao da prestanemo da jedemo
taj drugi, treći, četvrti kolačić.
taj drugi, treći, četvrti kolačić.
To nazivamo kognitivnom kontrolom.
05:02
We call this cognitive control.
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05:04
We're using cognition
to control our behavior.
to control our behavior.
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Koristimo kogniciju
da bismo kontrolisali svoje ponašanje.
da bismo kontrolisali svoje ponašanje.
05:07
Unfortunately,
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Nažalost,
to je takođe prvi deo našeg mozga
05:09
this is also the first part of our brain
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koji se gasi kada smo pod stresom,
05:11
that goes offline
when we get stressed out,
when we get stressed out,
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što baš i nije od pomoći.
05:13
which isn't that helpful.
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05:14
Now, we can all relate to this
in our own experience.
in our own experience.
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Svi možemo ovo povezati
sa sopstvenim iskustvom.
sa sopstvenim iskustvom.
05:16
We're much more likely to do things
like yell at our spouse or kids
like yell at our spouse or kids
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Mnogo su veći izgledi
da ćemo vikati na supružnika ili decu
da ćemo vikati na supružnika ili decu
05:20
when we're stressed out or tired,
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kada smo pod stresom ili umorni,
iako znamo da to neće biti od pomoći.
05:21
even though we know
it's not going to be helpful.
it's not going to be helpful.
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Prosto ne možemo da se uzdržimo.
05:24
We just can't help ourselves.
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05:27
When the prefrontal cortex goes offline,
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Kada se prefrontalni korteks ugasi,
05:29
we fall back into our old habits,
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vraćamo se našim starim navikama,
05:31
which is why this disenchantment
is so important.
is so important.
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a zbog toga je tako važno
to oslobađanje od čarolija.
to oslobađanje od čarolija.
Sagledavanje onoga što dobijamo navikama
05:34
Seeing what we get from our habits
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05:36
helps us understand them
at a deeper level --
at a deeper level --
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pomaže nam da ih razumemo
na dubljem nivou -
na dubljem nivou -
05:38
to know it in our bones
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da ih upoznamo do srži
05:39
so we don't have to force
ourselves to hold back
ourselves to hold back
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tako da ne moramo da se obuzdavamo
05:41
or restrain ourselves from behavior.
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ili uzdržavamo od nekog ponašanja.
Samo nas manje zanima da ga upražnjavamo.
05:43
We're just less interested
in doing it in the first place.
in doing it in the first place.
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05:46
And this is what mindfulness is all about:
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A u tome je suština usredsređenosti uma:
05:49
Seeing really clearly what we get
when we get caught up in our behaviors,
when we get caught up in our behaviors,
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jasno sagledavanje onoga što dobijamo
kada se zaokupimo našim ponašanjima,
kada se zaokupimo našim ponašanjima,
05:53
becoming disenchanted on a visceral level
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oslobađanje od začaranosti
na visceralnom nivou
na visceralnom nivou
05:57
and from this disenchanted stance,
naturally letting go.
naturally letting go.
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i sa te tačke kada nestaje začaranost,
prirodno oslobađanje.
prirodno oslobađanje.
06:00
This isn't to say that, poof,
magically we quit smoking.
magically we quit smoking.
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To ne znači da, puf,
magično prestajemo da pušimo,
magično prestajemo da pušimo,
već vremenom učimo
da sve jasnije sagledavamo
da sve jasnije sagledavamo
06:04
But over time, as we learn
to see more and more clearly
to see more and more clearly
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posledice naših postupaka,
06:07
the results of our actions,
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06:08
we let go of old habits and form new ones.
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oslobađamo se starih navika
i stvaramo nove.
i stvaramo nove.
06:12
The paradox here
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Ovde je paradoks
u tome što se usredsređenost uma
samo odnosi na stvarno interesovanje
samo odnosi na stvarno interesovanje
06:13
is that mindfulness is just
about being really interested
about being really interested
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06:16
in getting close and personal
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za postajanje bliskim i intimnim
06:17
with what's actually happening
in our bodies and minds
in our bodies and minds
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sa onim što se zaista dešava
u našem telu i umu
u našem telu i umu
06:20
from moment to moment.
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u svakom pojedinačnom trenutku.
06:22
This willingness
to turn toward our experience
to turn toward our experience
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Spremnost da se okrenemo ka našem iskustvu
06:24
rather than trying to make unpleasant
cravings go away as quickly as possible.
cravings go away as quickly as possible.
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umesto da nastojimo da neprijatne želje
oteramo što je brže moguće.
oteramo što je brže moguće.
06:28
And this willingness
to turn toward our experience
to turn toward our experience
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A ta spremnost da se okrenemo
prema svom iskustvu
prema svom iskustvu
06:31
is supported by curiosity,
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podupire radoznalost,
06:33
which is naturally rewarding.
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koja po svojoj prirodi nagrađuje.
06:35
What does curiosity feel like?
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Kakav osećaj pruža radoznalost?
06:36
It feels good.
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Dobar osećaj.
06:39
And what happens when we get curious?
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A šta se dogodi kada postanemo radoznali?
Počinjemo da primećujemo da su želje
prosto sačinjene od telesnih senzacija -
prosto sačinjene od telesnih senzacija -
06:41
We start to notice that cravings
are simply made up of body sensations --
are simply made up of body sensations --
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06:44
oh, there's tightness, there's tension,
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o, ovde je stegnuto, tu je napeto,
06:47
there's restlessness --
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tamo je nemirno -
06:48
and that these body
sensations come and go.
sensations come and go.
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a te telesne senzacije dođu i prođu.
To su delići iskustva
06:51
These are bite-size pieces of experiences
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sa kojima možemo izaći na kraj
iz trenutka u trenutak
iz trenutka u trenutak
06:54
that we can manage from moment to moment
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06:56
rather than getting clobbered
by this huge, scary craving
by this huge, scary craving
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umesto da se davimo
u tim ogromnim, zastrašujućim željama
u tim ogromnim, zastrašujućim željama
07:01
that we choke on.
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koje nas guše.
07:02
In other words, when we get curious,
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Drugim rečima, kada postanemo znatiželjni,
07:05
we step out of our old,
fear-based, reactive habit patterns,
fear-based, reactive habit patterns,
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istupamo iz naših starih,
reaktivnih šablona zasnovanih na strahu
reaktivnih šablona zasnovanih na strahu
07:09
and we step into being.
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i uskačemo u postojanje.
07:12
We become this inner scientist
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Postajemo unutrašnji naučnici
07:14
where we're eagerly awaiting
that next data point.
that next data point.
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koji željno iščekuju sledeći podatak.
07:18
Now, this might sound
too simplistic to affect behavior.
too simplistic to affect behavior.
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Ovo može zvučati previše pojednostavljeno
da bi uticalo na ponašanje,
da bi uticalo na ponašanje,
ali u jednoj studiji smo otkrili
da je obuka usredsređivanja uma
da je obuka usredsređivanja uma
07:22
But in one study,
we found that mindfulness training
we found that mindfulness training
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bila dva puta uspešnija
od dobre stare terapije
od dobre stare terapije
07:25
was twice as good as gold standard therapy
at helping people quit smoking.
at helping people quit smoking.
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u pomaganju ljudima
da se odviknu od pušenja.
da se odviknu od pušenja.
07:29
So it actually works.
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Dakle, zaista deluje.
07:31
And when we studied
the brains of experienced meditators,
the brains of experienced meditators,
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A kada smo izučavali mozgove
ljudi iskusnih u meditaciji,
ljudi iskusnih u meditaciji,
07:34
we found that parts of a neural network
of self-referential processing
of self-referential processing
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otkrili smo da su delovi neuralne mreže
samoreferentnog procesa
samoreferentnog procesa
07:38
called the default mode network
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zvanog podrazumevani režim mreže
07:40
were at play.
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bili u stanju igre.
07:41
Now, one current hypothesis
is that a region of this network,
is that a region of this network,
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Jedna od sadašnjih hipoteza
je da se područje ove mreže,
je da se područje ove mreže,
07:44
called the posterior cingulate cortex,
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zvano posteriorni cingulatni korteks,
07:46
is activated not necessarily
by craving itself
by craving itself
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ne aktivira nužno samom željom za nečim,
već kada nas ona obuhvati,
kada nas proguta
kada nas proguta
07:49
but when we get caught up in it,
when we get sucked in,
when we get sucked in,
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07:51
and it takes us for a ride.
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i počne da upravlja nama.
07:53
In contrast, when we let go --
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Nasuprot tome, kada pustimo,
07:55
step out of the process
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kada izađemo iz tog procesa
07:57
just by being curiously aware
of what's happening --
of what's happening --
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samo time što postanemo
radoznalo svesni dešavanja,
radoznalo svesni dešavanja,
07:59
this same brain region quiets down.
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ista ta oblast mozga se umiri.
08:03
Now we're testing app and online-based
mindfulness training programs
mindfulness training programs
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Testiramo aplikacije i programe obuke
usredsređenosti uma na internetu
usredsređenosti uma na internetu
08:07
that target these core mechanisms
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koje su usmerene
na te suštinske mehanizme
na te suštinske mehanizme
08:10
and, ironically, use the same technology
that's driving us to distraction
that's driving us to distraction
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i, ironično, koriste istu tehnologiju
koja nas vodi ka odvraćanju pažnje
koja nas vodi ka odvraćanju pažnje
da nam pomognu da izađemo
iz naših obrazaca nezdravih navika
iz naših obrazaca nezdravih navika
08:15
to help us step out
of our unhealthy habit patterns
of our unhealthy habit patterns
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08:17
of smoking, of stress eating
and other addictive behaviors.
and other addictive behaviors.
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pušenja, prejedanja usled stresa
i drugih zavisničkih ponašanja.
i drugih zavisničkih ponašanja.
Sećate se onog dela o sećanju
koje je vezano za kontekst?
koje je vezano za kontekst?
08:21
Now, remember that bit
about context-dependent memory?
about context-dependent memory?
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Možemo da obezbedimo da ova sredstva
budu ljudima na raspolaganju
budu ljudima na raspolaganju
08:24
We can deliver these tools
to peoples' fingertips
to peoples' fingertips
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08:27
in the contexts that matter most.
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u kontekstima koji su najvažniji.
08:29
So we can help them
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Tako im možemo pomoći
08:30
tap into their inherent capacity
to be curiously aware
to be curiously aware
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da urone u svoju prirodnu sposobnost
radoznale svesnosti
radoznale svesnosti
08:33
right when that urge to smoke
or stress eat or whatever arises.
or stress eat or whatever arises.
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baš kada ta potreba za pušenjem
ili jelom usled stresa
i tome slično naiđe.
i tome slično naiđe.
08:38
So if you don't smoke or stress eat,
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Ako ne pušite i ne jedete zbog stresa,
08:40
maybe the next time you feel this urge
to check your email when you're bored,
to check your email when you're bored,
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možda sledeći put kada osetite potrebu
da proverite imejl kada vam je dosadno,
da proverite imejl kada vam je dosadno,
08:44
or you're trying to distract
yourself from work,
yourself from work,
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ili pokušavate da sebi
skrenete pažnju sa posla,
skrenete pažnju sa posla,
08:46
or maybe to compulsively respond
to that text message when you're driving,
to that text message when you're driving,
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ili možda kompulzivno odgovorite
na SMS dok vozite,
na SMS dok vozite,
08:51
see if you can tap into
this natural capacity,
this natural capacity,
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vidite da li možete uroniti
u ovu prirodnu sposobnost,
u ovu prirodnu sposobnost,
samo budite radoznalo svesni
08:54
just be curiously aware
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08:56
of what's happening in your body
and mind in that moment.
and mind in that moment.
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onoga što se dešava
u vašem telu i umu u tom trenutku.
u vašem telu i umu u tom trenutku.
08:59
It will just be another chance
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Biće to još jedna prilika da vrtimo u krug
09:00
to perpetuate one of our endless
and exhaustive habit loops ...
and exhaustive habit loops ...
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jednu od naših beskonačnih
i iscrpljujućih navika...
i iscrpljujućih navika...
09:04
or step out of it.
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ili da izađemo iz nje.
09:06
Instead of see text message,
compulsively text back,
compulsively text back,
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Umesto da vidimo poruku,
kompulzivno odgovorimo,
kompulzivno odgovorimo,
09:09
feel a little bit better --
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osećamo se malo bolje,
09:10
notice the urge,
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primetite taj poriv,
09:12
get curious,
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postanite znatiželjni,
09:13
feel the joy of letting go
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osetite radost puštanja
09:15
and repeat.
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i ponovite.
09:17
Thank you.
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Hvala.
09:18
(Applause)
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(Aplauz)
ABOUT THE SPEAKER
Judson Brewer - Mindful addiction doctorPsychiatrist and addiction expert Judson Brewer researches mindfulness techniques that effectively help quell cravings of all kinds.
Why you should listen
Psychiatrist Judson Brewer is a thought leader in the "science of self mastery," having combined nearly 20 years of experience with mindfulness and scientific research therein. An expert in mindfulness training for addictions, Judson has developed novel treatments to help individuals with substance abuse and eating disorders. He has also studied the neural mechanisms of mindfulness using standard and realtime fMRI, and is translating these findings into clinical use.
In 2012, Judson founded Claritas MindSciences to combine mindfulness and neurofeedback techniques for a variety of conditions; the latest apps are Craving to Quit and Eat Right Now. Judson is currently an Associate Professor of Psychiatry and Medicine at University of Massachusetts School of Medicine, where he is Director of Research at the Center for Mindfulness.
In 2017, Brewer published a book, The Craving Mind: From Cigarettes to Smartphones to Love – Why We Get Hooked and How We Can Break Bad Habits, that unpacks the topic of his TED Talk.
Judson Brewer | Speaker | TED.com