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When I was first learning to meditate,
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the instruction was to simply
pay attention to my breath,
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and when my mind wandered,
to bring it back.
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Sounded simple enough.
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Yet I'd sit on these silent retreats,
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sweating through T-shirts
in the middle of winter.
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I'd take naps every chance I got
because it was really hard work.
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Actually, it was exhausting.
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The instruction was simple enough
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but I was missing something
really important.
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So why is it so hard to pay attention?
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Well, studies show
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that even when we're really
trying to pay attention to something --
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like maybe this talk --
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at some point,
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about half of us
will drift off into a daydream,
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or have this urge
to check our Twitter feed.
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So what's going on here?
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It turns out that we're fighting one
of the most evolutionarily-conserved
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learning processes
currently known in science,
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one that's conserved
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back to the most basic
nervous systems known to man.
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This reward-based learning process
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is called positive
and negative reinforcement,
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and basically goes like this.
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We see some food that looks good,
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our brain says, "calories ... survival,"
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we eat the food, we taste it --
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it tastes good.
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And especially with sugar,
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our bodies send a signal
to our brain that says,
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"remember what you're eating
and where you found it."
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We lay down this context-dependent memory
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and learn to repeat the process next time.
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See food,
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eat food, feel good,
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repeat.
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Trigger, behavior, reward.
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Simple, right?
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Well, after a while,
our creative brains say,
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"You know what?
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You can use this for more
than just remembering where food is.
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You know, next time you feel bad,
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why don't you try eating
something good so you'll feel better?"
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We thank our brains for the great idea.
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Try this, and quickly learn
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that if we eat chocolate or ice-cream
when we're mad or sad,
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we feel better.
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Same process,
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just a different trigger.
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Instead of this hunger signal
coming from our stomach,
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this emotional signal -- feeling sad --
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triggers that urge to eat.
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Maybe in our teenage years,
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we were a nerd at school,
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and we see those rebel kids
outside smoking and we think,
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"Hey, I want to be cool,"
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so we start smoking.
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The Marlboro Man wasn't a dork
and that was no accident.
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See cool,
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smoke to be cool,
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feel good. Repeat.
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Trigger, behavior, reward.
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And each time we do this,
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we learn to repeat the process
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and it becomes a habit.
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So later,
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feeling stressed out triggers
that urge to smoke a cigarette,
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or to eat something sweet.
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Now, with these same brain processes,
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we've gone from learning to survive
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to literally killing ourselves
with these habits.
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Obesity and smoking
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are among the leading preventable causes
of morbidity and mortality in the world.
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So back to my breath.
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What if instead of fighting our brains,
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or trying to force ourselves
to pay attention,
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we instead tapped into this natural,
reward-based learning process ...
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but added a twist?
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What if instead we just got really curious
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about what was happening
in our momentary experience?
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I'll give you an example.
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In my lab,
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we studied whether mindfulness training
could help people quit smoking.
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Now, just like trying to force myself
to pay attention to my breath,
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they could try to force
themselves to quit smoking.
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And the majority of them
had tried this before and failed --
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on average, six times.
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Now, with mindfulness training,
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we dropped the bit about forcing
and instead focused on being curious.
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In fact, we even told them to smoke.
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What? Yeah, we said, "Go ahead and smoke,
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just be really curious
about what it's like when you do."
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And what did they notice?
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Well here's an example
from one of our smokers.
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She said, "Mindful smoking:
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smells like stinky cheese,
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and tastes like chemicals,
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yuck!"
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Now, she knew, cognitively
that smoking was bad for her,
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that's why she joined our program.
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What she discovered just by being
curiously aware when she smoked,
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was that smoking tastes like shit.
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(Laughter)
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Now, she moved from knowledge to wisdom.
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She moved from knowing in her head
that smoking was bad for her
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to knowing it in her bones,
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and the spell of smoking was broken.
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She started to become
disenchanted with her behavior.
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Now, the prefrontal cortex,
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that youngest part of our brain
from an evolutionary perspective,
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it understands on an intellectual level
that we shouldn't smoke.
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And it tries it's hardest
to help us change our behavior,
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to help us stop smoking,
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to help us stop eating that second,
that third, that fourth cookie.
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We call this cognitive control.
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We're using cognition
to control our behavior.
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Unfortunately,
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this is also the first part of our brain
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that goes offline
when we get stressed out,
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which isn't that helpful.
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Now, we can all relate to this
in our own experience.
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We're much more likely to do things
like yell at our spouse or kids
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when we're stressed-out or tired,
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even though we know
it's not going to be helpful,
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we just can't help ourselves.
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When the prefrontal cortex goes offline,
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we fall back into our old habits,
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which is why this disenchantment
is so important.
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Seeing what we get from our habits
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helps us understand them
at a deeper level --
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to know it in our bones
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so we don't have to force
ourselves to hold back
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or restrain ourselves from behavior.
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We're just less interested
in doing it in the first place.
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And this is what mindfulness is all about.
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Seeing really clearly what we get
when we get caught up in our behaviors,
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becoming disenchanted on a visceral level,
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and from this disenchanted stance,
naturally letting go.
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This isn't to say that, poof,
magically we quit smoking,
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but over time, as we learn
to see more and more clearly
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the results of our actions,
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we let go of old habits and form new ones.
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The paradox here
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is that mindfulness is just
about being really interested
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in getting close and personal
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with what's actually happening
in our bodies and minds
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from moment to moment.
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This willingness
to turn toward our experience
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rather than trying to make unpleasant
cravings go away as quickly as possible.
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And this willingness
to turn toward our experience
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is supported by curiosity,
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which is naturally rewarding.
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What does curiosity feel like?
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It feels good.
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And what happens when we get curious?
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We start to notice that cravings
are simply made up of body sensations.
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Oh, there's tightness, there's tension,
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there's restlessness,
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and that these body
sensations come and go.
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These are bite-size pieces of experiences
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that we can manage from moment to moment,
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rather than getting clobbered
by this huge, scary craving
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that we choke on.
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In other words, when we get curious,
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we step out of our old,
fear-based, reactive habit patterns,
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and we step into being.
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We become this inner scientist
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where we're eagerly awaiting
that next data point.
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Now, this might sound
too simplistic to affect behavior,
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but in one study,
we found that mindfulness training
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was twice as good as gold standard therapy
at helping people quit smoking.
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So it actually works.
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And when we studied
the brains of experienced meditators,
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we found that parts of a neural network
of self-referential processing,
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called the default mode network,
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were at play.
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Now, one current hypothesis
is that a region of this network,
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called the posterior cingulate cortex,
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is activated not necessarily
by craving itself,
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but when we get caught up in it,
when we get sucked in,
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and it takes us for a ride.
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In contrast, when we let go --
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step out of the process
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just by being curiously aware
of what's happening --
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this same brain region quiets down.
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Now we're testing app and online-based
mindfulness training programs
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that target these core mechanisms,
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and ironically use the same technology
that's driving us to distraction
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to help us step out
of our unhealthy habit patterns
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of smoking, of stress eating
and other addictive behaviors.
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Now, remember that bit
about context-dependent memory?
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We can deliver these tools
to peoples' fingertips
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in the contexts that matter most.
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So we can help them
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tap into their inherent capacity
to be curiously aware
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right when that urge to smoke
or stress eat or whatever, arises.
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So if you don't smoke or stress eat,
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maybe the next time you feel this urge
to check your email when you're bored,
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or you're trying to distract
yourself from work,
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or maybe to compulsively respond
to that text message when you're driving,
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see if you can tap into
this natural capacity,
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just be curiously aware
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of what's happening in your body
and mind in that moment.
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It will just be another chance
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to perpetuate one of our endless
and exhaustive habit loops ...
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or step out of it.
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Instead of see text message,
compulsively text back,
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feel a little bit better,
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notice the urge,
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get curious,
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feel the joy of letting go
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and repeat.
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Thank you.
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(Applause)