TEDMED 2015
Judson Brewer: A simple way to break a bad habit
Judson Brewer: Jednostavan način za rješavanje loše navike
Filmed:
Readability: 4.4
14,689,053 views
Možemo li se riješiti loših navika pokazujući znatiželju za njih? Psihijatar Judson Brewer proučava odnos između osviještenosti i ovisnosti - od pušenja i prejedanja do svih onih stvari koje radimo iako znamo da su loše za nas. Naučite više o mehanizmu razvoja navike i otkrijte jednostavnu ali smislenu taktiku koja vam može pomoći da pobijedite nagon za pušenjem, grickalicama ili provjeravanjem poruka dok vozite.
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.
00:12
When I was first learning to meditate,
0
760
1856
Kad sam prvi puta učio meditirati,
00:14
the instruction was to simply
pay attention to my breath,
pay attention to my breath,
1
2640
3056
upute su bile da jednostavno obratim
pažnju na svoje disanje,
pažnju na svoje disanje,
00:17
and when my mind wandered,
to bring it back.
to bring it back.
2
5720
2080
i kad mi um odluta,
da ga vratim natrag.
da ga vratim natrag.
00:20
Sounded simple enough.
3
8640
1360
Zvuči prilično jednostavno.
00:22
Yet I'd sit on these silent retreats,
4
10680
3216
No, ipak sjedio bih na tim tihim
okupljanjima,
okupljanjima,
00:25
sweating through T-shirts
in the middle of winter.
in the middle of winter.
5
13920
3336
znojeći se kroz 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.
6
17280
3336
Odspavao bih svakom prilikom jer
je bilo teško.
je bilo teško.
00:32
Actually, it was exhausting.
7
20640
2000
Zapravo, bilo je iscrpljujuće.
00:35
The instruction was simple enough
8
23400
1736
Upute su bile jednostavne
00:37
but I was missing something
really important.
really important.
9
25160
2120
no nedostajalo mi je nešto veoma
važno.
važno.
00:40
So why is it so hard to pay attention?
10
28320
2240
Zašto je tako teško obratiti pozornost?
00:43
Well, studies show
11
31080
1456
Istraživanja pokazuju
00:44
that even when we're really
trying to pay attention to something --
trying to pay attention to something --
12
32560
3176
da iako se zaista trudimo obratiti
pozornost na nešto --
pozornost na nešto --
00:47
like maybe this talk --
13
35760
1576
kao na primjer ovaj govor --
00:49
at some point,
14
37360
1216
u nekom trenutku,
00:50
about half of us
will drift off into a daydream,
will drift off into a daydream,
15
38600
2336
skoro polovica će odlutati
u sanjarenje,
u sanjarenje,
00:52
or have this urge
to check our Twitter feed.
to check our Twitter feed.
16
40960
2080
ili imati potrebu provjeriti
svoju Twitter objavu.
svoju Twitter objavu.
00:56
So what's going on here?
17
44360
1520
Što se ovdje događa?
00:59
It turns out that we're fighting one
of the most evolutionarily-conserved
of the most evolutionarily-conserved
18
47000
3456
Ispada da se borimo protiv jedne od
evolucijski najočuvanijeg
evolucijski najočuvanijeg
01:02
learning processes
currently known in science,
currently known in science,
19
50480
2856
procesa učenja trenutno poznatog
u znanosti,
u znanosti,
01:05
one that's conserved
20
53360
1216
onog koji je pohranjen
01:06
back to the most basic
nervous systems known to man.
nervous systems known to man.
21
54600
2440
u temeljnom živčanom sustavu poznatog
čovjeku.
čovjeku.
01:09
This reward-based learning process
22
57840
1656
Ovaj proces učenja putem nagradi
01:11
is called positive
and negative reinforcement,
and negative reinforcement,
23
59520
2176
naziva se pozitivno i negativno
uvjetovanje,
uvjetovanje,
01:13
and basically goes like this.
24
61720
1560
i u osnovi, ide ovako.
01:16
We see some food that looks good,
25
64200
1696
Vidimo hranu koja dobro izgleda,
01:17
our brain says, "Calories! ... Survival!"
26
65920
2696
naš mozak kaže, "Kalorije! ... Opstanak!"
01:20
We eat the food, we taste it --
27
68640
1496
Pojedemo tu hranu, probamo je --
01:22
it tastes good.
28
70160
1216
ukusna je.
01:23
And especially with sugar,
29
71400
1536
A pogotovo sa šećerom,
01:24
our bodies send a signal
to our brain that says,
to our brain that says,
30
72960
2256
naša tijela pošalju signal mozgu koji
kaže,
kaže,
01:27
"Remember what you're eating
and where you found it."
and where you found it."
31
75240
2480
"Sjeti se što jedeš
i gdje si to pronašao."
i gdje si to pronašao."
01:31
We lay down this context-dependent memory
32
79280
2736
Pohranimo ovo sjećanje ovisno o kontekstu
01:34
and learn to repeat the process next time.
33
82040
2456
i naučimo ponoviti proces sljedeći puta.
01:36
See food,
34
84520
1216
Vidi hranu,
01:37
eat food, feel good,
35
85760
1696
jedi hranu, dobro se osjećaj,
01:39
repeat.
36
87480
1456
ponovi.
01:40
Trigger, behavior, reward.
37
88960
2616
Okidač, ponašanje, nagrada.
01:43
Simple, right?
38
91600
1200
Jednostavno, zar ne?
01:45
Well, after a while,
our creative brains say,
our creative brains say,
39
93920
2136
No, nakon nekog vremena,
naš kreativni dio mozga kaže,
naš kreativni dio mozga kaže,
01:48
"You know what?
40
96080
1216
"Znaš što?"
01:49
You can use this for more
than just remembering where food is.
than just remembering where food is.
41
97320
3616
Možeš ovo iskoristiti za više nego
za pamćenje gdje je hrana.
za pamćenje gdje je hrana.
01:52
You know, next time you feel bad,
42
100960
2176
Znaš, sljedeći puta kad se budeš osjećao loše,
01:55
why don't you try eating
something good so you'll feel better?"
something good so you'll feel better?"
43
103160
3440
zašto ne probaš jesti nešto ukusno da se
osjećaš bolje?"
osjećaš bolje?"
01:59
We thank our brains for the great idea,
44
107720
2016
Zahvalimo mozgu na ovoj odličnoj ideji,
02:01
try this and quickly learn
45
109760
1576
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,
46
111360
3296
da ako pojedemo čokoladu ili sladoled
kad smo ljuti ili tužni,
kad smo ljuti ili tužni,
02:06
we feel better.
47
114680
1200
bolje ćemo se osjećati.
02:08
Same process,
48
116640
1376
Isti proces,
02:10
just a different trigger.
49
118040
1736
samo drukčiji okidač.
02:11
Instead of this hunger signal
coming from our stomach,
coming from our stomach,
50
119800
3096
Umjesto da ovaj signal dođe iz
našeg želuca,
našeg želuca,
02:14
this emotional signal -- feeling sad --
51
122920
1976
ovaj emocionalni signal -- osjećaj tuge --
02:16
triggers that urge to eat.
52
124920
1280
nas nagoni da jedemo.
02:19
Maybe in our teenage years,
53
127040
1520
Možda u tinejdžerskim godinama
02:21
we were a nerd at school,
54
129199
1401
kad smo bili štreberi,
02:23
and we see those rebel kids
outside smoking and we think,
outside smoking and we think,
55
131600
2696
i vidjeli smo one buntovne klince
vani kako puše i pomislili,
vani kako puše i pomislili,
02:26
"Hey, I want to be cool."
56
134320
1256
"Hej, ja želim biti cool."
02:27
So we start smoking.
57
135600
1200
Počeli smo pušiti.
02:29
The Marlboro Man wasn't a dork,
and that was no accident.
and that was no accident.
58
137800
3736
Marlboro čovjek nije bio šmokljan,
i to nije bila slučajnost.
i to nije bila slučajnost.
02:33
See cool,
59
141560
1216
Vidi nešto cool,
02:34
smoke to be cool,
60
142800
1296
puši da budeš cool,
02:36
feel good. Repeat.
61
144120
1816
osjećaj se dobro. Ponovi.
02:37
Trigger, behavior, reward.
62
145960
2000
Okidač, ponašanje, nagrada.
02:40
And each time we do this,
63
148640
1256
I svaki put kad smo ovo radili,
02:41
we learn to repeat the process
64
149920
2016
naučili smo ponavljati proces
02:43
and it becomes a habit.
65
151960
1240
i postao je navika.
02:45
So later,
66
153920
1296
Kasnije,
02:47
feeling stressed out triggers
that urge to smoke a cigarette
that urge to smoke a cigarette
67
155240
3616
kad smo pod stresom to potiče nagon
da zapalimo cigaretu
da zapalimo cigaretu
02:50
or to eat something sweet.
68
158880
1400
ili da pojedemo nešto slatko.
02:53
Now, with these same brain processes,
69
161200
2936
S istim procesima u mozgu,
02:56
we've gone from learning to survive
70
164160
1896
smo od učenja preživljavanja
02:58
to literally killing ourselves
with these habits.
with these habits.
71
166080
2856
došli do doslovnog ubijanja samih sebe
s ovim navikama.
s ovim navikama.
03:00
Obesity and smoking
72
168960
1256
Pretilost i pušenje
03:02
are among the leading preventable causes
of morbidity and mortality in the world.
of morbidity and mortality in the world.
73
170240
4280
su među vodećim uzrocima
bolesti i smrti u svijetu.
bolesti i smrti u svijetu.
03:07
So back to my breath.
74
175480
1400
Da se vratim na moje disanje.
03:09
What if instead of fighting our brains,
75
177720
2376
Što ako umjesto da se borimo protiv
naših mozgova,
naših mozgova,
03:12
or trying to force ourselves
to pay attention,
to pay attention,
76
180120
2536
ili se pokušavamo natjerati da obratimo
pozornost,
pozornost,
03:14
we instead tapped into this natural,
reward-based learning process ...
reward-based learning process ...
77
182680
4016
možemo iskoristiti ovaj prirodni proces
učenja koji se temelji na nagradama,
učenja koji se temelji na nagradama,
03:18
but added a twist?
78
186720
1200
s jednim preokretom?
03:20
What if instead we just got really curious
79
188520
2056
Što ako samo pokažemo znatiželju
03:22
about what was happening
in our momentary experience?
in our momentary experience?
80
190600
2496
za ono što se događa u našem trenutnom
iskustvu?
iskustvu?
03:25
I'll give you an example.
81
193120
1536
Dat ću vam primjer.
03:26
In my lab,
82
194680
1216
U mom laboratoriju,
03:27
we studied whether mindfulness training
could help people quit smoking.
could help people quit smoking.
83
195920
3336
proučavali smo može li osviještenost
pomoći ljudima da prestanu pušiti.
pomoći ljudima da prestanu pušiti.
03:31
Now, just like trying to force myself
to pay attention to my breath,
to pay attention to my breath,
84
199280
3656
Kao što sam se morao tjerati da obratim
pozornost na svoje disanje,
pozornost na svoje disanje,
03:34
they could try to force
themselves to quit smoking.
themselves to quit smoking.
85
202960
3256
oni se mogu pokušati natjerati da
prestanu pušiti.
prestanu pušiti.
03:38
And the majority of them
had tried this before and failed --
had tried this before and failed --
86
206240
2936
I većina njih je pokušala ovo prije i
nije uspjela --
nije uspjela --
03:41
on average, six times.
87
209200
1920
u prosjeku, šest puta.
03:43
Now, with mindfulness training,
88
211960
1496
S ovim treningom osviještenosti,
03:45
we dropped the bit about forcing
and instead focused on being curious.
and instead focused on being curious.
89
213480
3320
izbacili smo dio gdje ćete se natjerati
i usredotočili se na znatiželju.
i usredotočili se na znatiželju.
03:49
In fact, we even told them to smoke.
90
217600
3216
Ustvari, čak smo im rekli neka zapale.
03:52
What? Yeah, we said, "Go ahead and smoke,
91
220840
1976
Što? Da, rekli smo im, "Hajde, zapali,
03:54
just be really curious
about what it's like when you do."
about what it's like when you do."
92
222840
3536
samo budi zaista znatiželjan kako je
kad to napraviš."
kad to napraviš."
03:58
And what did they notice?
93
226400
1696
I što su primjetili?
04:00
Well here's an example
from one of our smokers.
from one of our smokers.
94
228120
2696
Evo jedan primjer od jednog pušača.
04:02
She said, "Mindful smoking:
95
230840
1736
Rekla je, "Osviješteno pušenje:
04:04
smells like stinky cheese
96
232600
1616
ima miris smrdljivog sira
04:06
and tastes like chemicals,
97
234240
1616
i okus kemikalija,
04:07
YUCK!"
98
235880
1200
Bljak!"
04:09
Now, she knew, cognitively
that smoking was bad for her,
that smoking was bad for her,
99
237680
3376
Ona je znala, kognitivno da
pušenje nije dobro za nju,
pušenje nije dobro za nju,
04:13
that's why she joined our program.
100
241080
1880
zato se priključila našem programu.
04:15
What she discovered just by being
curiously aware when she smoked
curiously aware when she smoked
101
243680
4536
Ono što je otkrila samom znatiželjnom
svijesti dok je pušila
svijesti dok je pušila
04:20
was that smoking tastes like shit.
102
248240
3136
jest da pušenje ima okus izmeta.
04:23
(Laughter)
103
251400
1680
(Smijeh)
04:26
Now, she moved from knowledge to wisdom.
104
254360
4015
Sada je prešla od znanja na mudrost.
04:30
She moved from knowing in her head
that smoking was bad for her
that smoking was bad for her
105
258399
3096
Odmakla se od znanja u svojoj glavi da
je pušenje štetno za nju
je pušenje štetno za nju
04:33
to knowing it in her bones,
106
261519
2457
do istinskog znanja,
04:36
and the spell of smoking was broken.
107
264000
2296
i čarolija pušenja je slomljena.
04:38
She started to become
disenchanted with her behavior.
disenchanted with her behavior.
108
266320
3360
Počela je biti razočarana svojim
ponašanjem.
ponašanjem.
04:42
Now, the prefrontal cortex,
109
270960
2096
Prednji mozak,
04:45
that youngest part of our brain
from an evolutionary perspective,
from an evolutionary perspective,
110
273080
3536
najmlađi dio mozga s
evolucijskog gledišta,
evolucijskog gledišta,
04:48
it understands on an intellectual level
that we shouldn't smoke.
that we shouldn't smoke.
111
276640
4056
taj dio razumije na intelektualnoj razini
da ne bi trebali pušiti.
da ne bi trebali pušiti.
04:52
And it tries it's hardest
to help us change our behavior,
to help us change our behavior,
112
280720
3816
I trudi se najjače da nam pomogne
da promijenimo svoje ponašanje,
da promijenimo svoje ponašanje,
04:56
to help us stop smoking,
113
284560
1336
da nam pomogne prestati pušiti,
04:57
to help us stop eating that second,
that third, that fourth cookie.
that third, that fourth cookie.
114
285920
4120
da nam pomogne da ne pojedemo taj
drugi, treći ili četvrti kolačić.
drugi, treći ili četvrti kolačić.
05:02
We call this cognitive control.
115
290960
1496
Ovo nazivamo kognitivna kontrola.
05:04
We're using cognition
to control our behavior.
to control our behavior.
116
292480
2800
Koristimo spoznaju za upravljanje
svojim ponašanjem.
svojim ponašanjem.
05:07
Unfortunately,
117
295960
1216
Nažalost,
05:09
this is also the first part of our brain
118
297200
1936
ovo je isto tako prvi dio mozga
05:11
that goes offline
when we get stressed out,
when we get stressed out,
119
299160
2016
koji se ugasi kad smo pod stresom,
05:13
which isn't that helpful.
120
301200
1256
što nam ne pomaže.
05:14
Now, we can all relate to this
in our own experience.
in our own experience.
121
302480
2477
Svi se možemo poistovjetiti s
ovim iz iskustva.
ovim iz iskustva.
05:16
We're much more likely to do things
like yell at our spouse or kids
like yell at our spouse or kids
122
304981
3155
Vjerojatnije je da ćemo raditi stvari
kao vikati na partnera ili djecu
kao vikati na partnera ili djecu
05:20
when we're stressed out or tired,
123
308160
1616
kad smo pod stresom ili umorni,
05:21
even though we know
it's not going to be helpful.
it's not going to be helpful.
124
309800
2336
iako znamo da to neće pomoći.
05:24
We just can't help ourselves.
125
312160
1520
Ne možemo si pomoći.
05:27
When the prefrontal cortex goes offline,
126
315120
2176
Kad se naš prednji mozak ugasi,
05:29
we fall back into our old habits,
127
317320
2216
vraćamo se starim navikama,
05:31
which is why this disenchantment
is so important.
is so important.
128
319560
2856
zato je ovo razočaranje toliko bitno.
05:34
Seeing what we get from our habits
129
322440
1656
Vidjeti što dobivamo od svojih navika
05:36
helps us understand them
at a deeper level --
at a deeper level --
130
324120
2176
nam pomaže razumijeti ih na
dubljoj razini --
dubljoj razini --
05:38
to know it in our bones
131
326320
1256
da ih osjetimo u srži
05:39
so we don't have to force
ourselves to hold back
ourselves to hold back
132
327600
2256
tako da se ne moramo tjerati na
suzdržavanje
suzdržavanje
05:41
or restrain ourselves from behavior.
133
329880
1736
ili obuzdavati svoje ponašanje.
05:43
We're just less interested
in doing it in the first place.
in doing it in the first place.
134
331640
2776
Prvenstveno smo manje zainteresirani
za njih.
za njih.
05:46
And this is what mindfulness is all about:
135
334440
2536
Osviještenost se radi o ovome:
05:49
Seeing really clearly what we get
when we get caught up in our behaviors,
when we get caught up in our behaviors,
136
337000
3680
Vidimo zaista jasno što dobivamo
kad se prepustimo našim navikama,
kad se prepustimo našim navikama,
05:53
becoming disenchanted on a visceral level
137
341560
3576
budemo razočarani na visceralnoj razini
05:57
and from this disenchanted stance,
naturally letting go.
naturally letting go.
138
345160
3120
i iz ovog stava, prirodno pustimo sve.
06:00
This isn't to say that, poof,
magically we quit smoking.
magically we quit smoking.
139
348920
3496
Ne govorim da, puf,
čarobno prestajemo pušiti.
čarobno prestajemo pušiti.
06:04
But over time, as we learn
to see more and more clearly
to see more and more clearly
140
352440
2616
No, tijekom vremena, kako učimo
vidjeti sve jasnije
vidjeti sve jasnije
06:07
the results of our actions,
141
355080
1336
rezultate naših djela,
06:08
we let go of old habits and form new ones.
142
356440
2640
pustimo stare navike i steknemo nove.
06:12
The paradox here
143
360120
1336
Paradoks ovdje
06:13
is that mindfulness is just
about being really interested
about being really interested
144
361480
2816
jest da osviještenost samo znači da
smo zaista zainteresirani
smo zaista zainteresirani
06:16
in getting close and personal
145
364320
1416
u približavanju i shvaćanju osobno
06:17
with what's actually happening
in our bodies and minds
in our bodies and minds
146
365760
2576
što se zapravo događa u našim tijelima
i umu
i umu
06:20
from moment to moment.
147
368360
1616
iz trenutka u trenutak.
06:22
This willingness
to turn toward our experience
to turn toward our experience
148
370000
2296
Volja da se okrenemo prema
našim iskustvima
našim iskustvima
06:24
rather than trying to make unpleasant
cravings go away as quickly as possible.
cravings go away as quickly as possible.
149
372320
3680
radije nego da pokušavamo neugodne
žudnje otjerati što prije.
žudnje otjerati što prije.
06:28
And this willingness
to turn toward our experience
to turn toward our experience
150
376760
2576
I tu volju da se okrenemo našim
iskustvima
iskustvima
06:31
is supported by curiosity,
151
379360
1856
podupire znatiželja,
06:33
which is naturally rewarding.
152
381240
1736
koja prirodno nagrađuje.
06:35
What does curiosity feel like?
153
383000
1736
Kakav je osjećaj znatiželja?
06:36
It feels good.
154
384760
1200
Dobar.
06:39
And what happens when we get curious?
155
387040
2306
I što se događa kad ste znatiželjni?
06:41
We start to notice that cravings
are simply made up of body sensations --
are simply made up of body sensations --
156
389370
3446
Počinjemo primjećivati da su žudnje
izmišljeni tjelesni osjećaji --
izmišljeni tjelesni osjećaji --
06:44
oh, there's tightness, there's tension,
157
392840
2256
oh, stegnutost, napetost,
06:47
there's restlessness --
158
395120
1656
evo nemir --
06:48
and that these body
sensations come and go.
sensations come and go.
159
396800
2440
i da ovi tjelesni osjećaji dođu i prođu.
06:51
These are bite-size pieces of experiences
160
399880
2976
To su maleni zalogaji iskustava
06:54
that we can manage from moment to moment
161
402880
2016
kojima možemo upravljati svakog trenutka
06:56
rather than getting clobbered
by this huge, scary craving
by this huge, scary craving
162
404920
4136
radije nego da nas savladaju
te ogromne, strašne žudnje
te ogromne, strašne žudnje
07:01
that we choke on.
163
409080
1376
koje nas guše.
07:02
In other words, when we get curious,
164
410480
2496
Drugim riječima, kad smo znatiželjni,
07:05
we step out of our old,
fear-based, reactive habit patterns,
fear-based, reactive habit patterns,
165
413000
4736
udaljimo se od naših starih, na strahu
zasnovanim, reaktivnim uzorcima navike,
zasnovanim, reaktivnim uzorcima navike,
07:09
and we step into being.
166
417760
2216
i pristupimo biću.
07:12
We become this inner scientist
167
420000
2896
Postajemo unutrašnji znanstvenik
07:14
where we're eagerly awaiting
that next data point.
that next data point.
168
422920
3216
koji nestrpljivo očekuje sljedeće
podatke.
podatke.
07:18
Now, this might sound
too simplistic to affect behavior.
too simplistic to affect behavior.
169
426160
4536
Ovo možda zvuči prejednostavno da bi
utjecalo na ponašanje.
utjecalo na ponašanje.
07:22
But in one study,
we found that mindfulness training
we found that mindfulness training
170
430720
2456
No, u jednom istraživanju otkrili smo
da je trening osviještenosti
da je trening osviještenosti
07:25
was twice as good as gold standard therapy
at helping people quit smoking.
at helping people quit smoking.
171
433200
3896
dvostruko bolji od zlatne standardne
terapije za prestanak pušenja.
terapije za prestanak pušenja.
07:29
So it actually works.
172
437120
1440
Zapravo djeluje.
07:31
And when we studied
the brains of experienced meditators,
the brains of experienced meditators,
173
439800
2816
I kad smo proučavali mozgove
iskusnih meditatora,
iskusnih meditatora,
07:34
we found that parts of a neural network
of self-referential processing
of self-referential processing
174
442640
3816
pronašli smo da su dijelovi živčane mreže
autoreferencijalne obrade
autoreferencijalne obrade
07:38
called the default mode network
175
446480
1576
koji se zovu zadani način mreže
07:40
were at play.
176
448080
1216
uključeni.
07:41
Now, one current hypothesis
is that a region of this network,
is that a region of this network,
177
449320
2936
Jedna trenutna hipoteza je da
se područje ove mreže,
se područje ove mreže,
07:44
called the posterior cingulate cortex,
178
452280
2216
koje zovemo stražnji cingularni korteks,
07:46
is activated not necessarily
by craving itself
by craving itself
179
454520
2736
ne aktivira nužno samom žudnjom
07:49
but when we get caught up in it,
when we get sucked in,
when we get sucked in,
180
457280
2616
nego kad se upletemo u to,
kad nas uvuče,
kad nas uvuče,
07:51
and it takes us for a ride.
181
459920
1696
i izvoza.
07:53
In contrast, when we let go --
182
461640
2096
Suprotno, kad pustimo --
07:55
step out of the process
183
463760
1376
izađemo iz procesa
07:57
just by being curiously aware
of what's happening --
of what's happening --
184
465160
2496
samom znatiželjom oko toga
što se događa --
što se događa --
07:59
this same brain region quiets down.
185
467680
2120
isti dio mozga se utiša.
08:03
Now we're testing app and online-based
mindfulness training programs
mindfulness training programs
186
471320
4096
Sada testiramo aplikaciju i online
trening program osviještenosti
trening program osviještenosti
08:07
that target these core mechanisms
187
475440
3136
koji ciljaju na ove temeljne mehanizme
08:10
and, ironically, use the same technology
that's driving us to distraction
that's driving us to distraction
188
478600
4496
i, ironično, koriste istu tehnologiju
koja nam odvraća pažnju
koja nam odvraća pažnju
08:15
to help us step out
of our unhealthy habit patterns
of our unhealthy habit patterns
189
483120
2536
da nam pomogne udaljiti se od
nezdravih uzoraka navike
nezdravih uzoraka navike
08:17
of smoking, of stress eating
and other addictive behaviors.
and other addictive behaviors.
190
485680
4016
pušenja, jedenja pod stresom i
ostalih ovisnih ponašanja.
ostalih ovisnih ponašanja.
08:21
Now, remember that bit
about context-dependent memory?
about context-dependent memory?
191
489720
2576
Sjećate li se dijela o memoriji ovisnoj
o kontekstu?
o kontekstu?
08:24
We can deliver these tools
to peoples' fingertips
to peoples' fingertips
192
492320
2896
Možemo dostaviti ove alate na dohvat ruke
08:27
in the contexts that matter most.
193
495240
2256
u relevantnom kontekstu.
08:29
So we can help them
194
497520
1216
Možemo im pomoći
08:30
tap into their inherent capacity
to be curiously aware
to be curiously aware
195
498760
2976
da pristupe urođenoj sposobnosti
da budu znatiželjno svijesni
da budu znatiželjno svijesni
08:33
right when that urge to smoke
or stress eat or whatever arises.
or stress eat or whatever arises.
196
501760
3920
u trenutku kad se pojavi potreba za
pušenjem ili hranom ili nečim drugim.
pušenjem ili hranom ili nečim drugim.
08:38
So if you don't smoke or stress eat,
197
506640
1816
Ako ne pušite ili se ne prejedate,
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,
198
508480
3655
možda sljedeći put kad osjetite potrebu
da provjerite email kad vam je dosadno,
da provjerite email kad vam je dosadno,
08:44
or you're trying to distract
yourself from work,
yourself from work,
199
512159
2240
ili želite odvratiti pažnju s posla,
08:46
or maybe to compulsively respond
to that text message when you're driving,
to that text message when you're driving,
200
514423
3799
ili možda kompulzivno odgovarate na
poruku dok vozite,
poruku dok vozite,
08:51
see if you can tap into
this natural capacity,
this natural capacity,
201
519080
3856
pogledajte možete li pristupiti ovoj
prirodnoj sposobnosti,
prirodnoj sposobnosti,
08:54
just be curiously aware
202
522960
1256
budite znatiželjno svijesni
08:56
of what's happening in your body
and mind in that moment.
and mind in that moment.
203
524240
2936
onoga što vam se događa u tijelu ili
umu u tom trenutku.
umu u tom trenutku.
08:59
It will just be another chance
204
527200
1456
To će biti druga prilika
09:00
to perpetuate one of our endless
and exhaustive habit loops ...
and exhaustive habit loops ...
205
528680
3656
da ponovite jednu od beskrajnih
i iscrpljujućih petlji navike...
i iscrpljujućih petlji navike...
09:04
or step out of it.
206
532360
1240
ili se udaljite od njih.
09:06
Instead of see text message,
compulsively text back,
compulsively text back,
207
534080
2896
Umjesto da vidite poruku,
kompulzivno odgovorite,
kompulzivno odgovorite,
09:09
feel a little bit better --
208
537000
1736
osjećate se malo bolje --
09:10
notice the urge,
209
538760
1456
primjetite potrebu,
09:12
get curious,
210
540240
1456
budite znatiželjni,
09:13
feel the joy of letting go
211
541720
1936
osjetite radost otpuštanja,
09:15
and repeat.
212
543680
1200
i ponovite.
09:17
Thank you.
213
545440
1216
Hvala vam.
09:18
(Applause)
214
546680
2360
(Pljesak)
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