[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.76,0:00:02.62,Default,,0000,0000,0000,,When I was first learning to meditate,
Dialogue: 0,0:00:02.64,0:00:05.70,Default,,0000,0000,0000,,the instruction was to simply\Npay attention to my breath,
Dialogue: 0,0:00:05.72,0:00:07.80,Default,,0000,0000,0000,,and when my mind wandered,\Nto bring it back.
Dialogue: 0,0:00:08.64,0:00:10.00,Default,,0000,0000,0000,,Sounded simple enough.
Dialogue: 0,0:00:10.68,0:00:13.90,Default,,0000,0000,0000,,Yet I'd sit on these silent retreats,
Dialogue: 0,0:00:13.92,0:00:17.26,Default,,0000,0000,0000,,sweating through T-shirts\Nin the middle of winter.
Dialogue: 0,0:00:17.28,0:00:20.62,Default,,0000,0000,0000,,I'd take naps every chance I got\Nbecause it was really hard work.
Dialogue: 0,0:00:20.64,0:00:22.64,Default,,0000,0000,0000,,Actually, it was exhausting.
Dialogue: 0,0:00:23.40,0:00:25.14,Default,,0000,0000,0000,,The instruction was simple enough
Dialogue: 0,0:00:25.16,0:00:27.28,Default,,0000,0000,0000,,but I was missing something\Nreally important.
Dialogue: 0,0:00:28.32,0:00:30.56,Default,,0000,0000,0000,,So why is it so hard to pay attention?
Dialogue: 0,0:00:31.08,0:00:32.54,Default,,0000,0000,0000,,Well, studies show
Dialogue: 0,0:00:32.56,0:00:35.74,Default,,0000,0000,0000,,that even when we're really\Ntrying to pay attention to something --
Dialogue: 0,0:00:35.76,0:00:37.34,Default,,0000,0000,0000,,like maybe this talk --
Dialogue: 0,0:00:37.36,0:00:38.58,Default,,0000,0000,0000,,at some point,
Dialogue: 0,0:00:38.60,0:00:40.94,Default,,0000,0000,0000,,about half of us\Nwill drift off into a daydream,
Dialogue: 0,0:00:40.96,0:00:43.04,Default,,0000,0000,0000,,or have this urge\Nto check our Twitter feed.
Dialogue: 0,0:00:44.36,0:00:45.88,Default,,0000,0000,0000,,So what's going on here?
Dialogue: 0,0:00:47.00,0:00:50.46,Default,,0000,0000,0000,,It turns out that we're fighting one\Nof the most evolutionarily-conserved
Dialogue: 0,0:00:50.48,0:00:53.34,Default,,0000,0000,0000,,learning processes\Ncurrently known in science,
Dialogue: 0,0:00:53.36,0:00:54.58,Default,,0000,0000,0000,,one that's conserved
Dialogue: 0,0:00:54.60,0:00:57.04,Default,,0000,0000,0000,,back to the most basic\Nnervous systems known to man.
Dialogue: 0,0:00:57.84,0:00:59.50,Default,,0000,0000,0000,,This reward-based learning process
Dialogue: 0,0:00:59.52,0:01:01.70,Default,,0000,0000,0000,,is called positive\Nand negative reinforcement,
Dialogue: 0,0:01:01.72,0:01:03.28,Default,,0000,0000,0000,,and basically goes like this.
Dialogue: 0,0:01:04.20,0:01:05.90,Default,,0000,0000,0000,,We see some food that looks good,
Dialogue: 0,0:01:05.92,0:01:08.62,Default,,0000,0000,0000,,our brain says, "calories ... survival,"
Dialogue: 0,0:01:08.64,0:01:10.14,Default,,0000,0000,0000,,we eat the food, we taste it --
Dialogue: 0,0:01:10.16,0:01:11.38,Default,,0000,0000,0000,,it tastes good.
Dialogue: 0,0:01:11.40,0:01:12.94,Default,,0000,0000,0000,,And especially with sugar,
Dialogue: 0,0:01:12.96,0:01:15.22,Default,,0000,0000,0000,,our bodies send a signal\Nto our brain that says,
Dialogue: 0,0:01:15.24,0:01:17.72,Default,,0000,0000,0000,,"remember what you're eating\Nand where you found it."
Dialogue: 0,0:01:19.28,0:01:22.02,Default,,0000,0000,0000,,We lay down this context-dependent memory
Dialogue: 0,0:01:22.04,0:01:24.50,Default,,0000,0000,0000,,and learn to repeat the process next time.
Dialogue: 0,0:01:24.52,0:01:25.74,Default,,0000,0000,0000,,See food,
Dialogue: 0,0:01:25.76,0:01:27.46,Default,,0000,0000,0000,,eat food, feel good,
Dialogue: 0,0:01:27.48,0:01:28.94,Default,,0000,0000,0000,,repeat.
Dialogue: 0,0:01:28.96,0:01:31.58,Default,,0000,0000,0000,,Trigger, behavior, reward.
Dialogue: 0,0:01:31.60,0:01:32.80,Default,,0000,0000,0000,,Simple, right?
Dialogue: 0,0:01:33.92,0:01:36.06,Default,,0000,0000,0000,,Well, after a while,\Nour creative brains say,
Dialogue: 0,0:01:36.08,0:01:37.30,Default,,0000,0000,0000,,"You know what?
Dialogue: 0,0:01:37.32,0:01:40.94,Default,,0000,0000,0000,,You can use this for more\Nthan just remembering where food is.
Dialogue: 0,0:01:40.96,0:01:43.14,Default,,0000,0000,0000,,You know, next time you feel bad,
Dialogue: 0,0:01:43.16,0:01:46.60,Default,,0000,0000,0000,,why don't you try eating\Nsomething good so you'll feel better?"
Dialogue: 0,0:01:47.72,0:01:49.74,Default,,0000,0000,0000,,We thank our brains for the great idea.
Dialogue: 0,0:01:49.76,0:01:51.34,Default,,0000,0000,0000,,Try this, and quickly learn
Dialogue: 0,0:01:51.36,0:01:54.66,Default,,0000,0000,0000,,that if we eat chocolate or ice-cream\Nwhen we're mad or sad,
Dialogue: 0,0:01:54.68,0:01:55.88,Default,,0000,0000,0000,,we feel better.
Dialogue: 0,0:01:56.64,0:01:58.02,Default,,0000,0000,0000,,Same process,
Dialogue: 0,0:01:58.04,0:01:59.78,Default,,0000,0000,0000,,just a different trigger.
Dialogue: 0,0:01:59.80,0:02:02.90,Default,,0000,0000,0000,,Instead of this hunger signal\Ncoming from our stomach,
Dialogue: 0,0:02:02.92,0:02:04.90,Default,,0000,0000,0000,,this emotional signal -- feeling sad --
Dialogue: 0,0:02:04.92,0:02:06.20,Default,,0000,0000,0000,,triggers that urge to eat.
Dialogue: 0,0:02:07.04,0:02:08.56,Default,,0000,0000,0000,,Maybe in our teenage years,
Dialogue: 0,0:02:09.20,0:02:10.60,Default,,0000,0000,0000,,we were a nerd at school,
Dialogue: 0,0:02:11.60,0:02:14.30,Default,,0000,0000,0000,,and we see those rebel kids\Noutside smoking and we think,
Dialogue: 0,0:02:14.32,0:02:15.58,Default,,0000,0000,0000,,"Hey, I want to be cool,"
Dialogue: 0,0:02:15.60,0:02:16.80,Default,,0000,0000,0000,,so we start smoking.
Dialogue: 0,0:02:17.80,0:02:21.54,Default,,0000,0000,0000,,The Marlboro Man wasn't a dork\Nand that was no accident.
Dialogue: 0,0:02:21.56,0:02:22.78,Default,,0000,0000,0000,,See cool,
Dialogue: 0,0:02:22.80,0:02:24.10,Default,,0000,0000,0000,,smoke to be cool,
Dialogue: 0,0:02:24.12,0:02:25.94,Default,,0000,0000,0000,,feel good. Repeat.
Dialogue: 0,0:02:25.96,0:02:27.96,Default,,0000,0000,0000,,Trigger, behavior, reward.
Dialogue: 0,0:02:28.64,0:02:29.90,Default,,0000,0000,0000,,And each time we do this,
Dialogue: 0,0:02:29.92,0:02:31.94,Default,,0000,0000,0000,,we learn to repeat the process
Dialogue: 0,0:02:31.96,0:02:33.20,Default,,0000,0000,0000,,and it becomes a habit.
Dialogue: 0,0:02:33.92,0:02:35.22,Default,,0000,0000,0000,,So later,
Dialogue: 0,0:02:35.24,0:02:38.86,Default,,0000,0000,0000,,feeling stressed out triggers\Nthat urge to smoke a cigarette,
Dialogue: 0,0:02:38.88,0:02:40.28,Default,,0000,0000,0000,,or to eat something sweet.
Dialogue: 0,0:02:41.20,0:02:44.14,Default,,0000,0000,0000,,Now, with these same brain processes,
Dialogue: 0,0:02:44.16,0:02:46.06,Default,,0000,0000,0000,,we've gone from learning to survive
Dialogue: 0,0:02:46.08,0:02:48.94,Default,,0000,0000,0000,,to literally killing ourselves\Nwith these habits.
Dialogue: 0,0:02:48.96,0:02:50.22,Default,,0000,0000,0000,,Obesity and smoking
Dialogue: 0,0:02:50.24,0:02:54.52,Default,,0000,0000,0000,,are among the leading preventable causes\Nof morbidity and mortality in the world.
Dialogue: 0,0:02:55.48,0:02:56.88,Default,,0000,0000,0000,,So back to my breath.
Dialogue: 0,0:02:57.72,0:03:00.10,Default,,0000,0000,0000,,What if instead of fighting our brains,
Dialogue: 0,0:03:00.12,0:03:02.66,Default,,0000,0000,0000,,or trying to force ourselves\Nto pay attention,
Dialogue: 0,0:03:02.68,0:03:06.70,Default,,0000,0000,0000,,we instead tapped into this natural,\Nreward-based learning process ...
Dialogue: 0,0:03:06.72,0:03:07.92,Default,,0000,0000,0000,,but added a twist?
Dialogue: 0,0:03:08.52,0:03:10.58,Default,,0000,0000,0000,,What if instead we just got really curious
Dialogue: 0,0:03:10.60,0:03:13.10,Default,,0000,0000,0000,,about what was happening\Nin our momentary experience?
Dialogue: 0,0:03:13.12,0:03:14.66,Default,,0000,0000,0000,,I'll give you an example.
Dialogue: 0,0:03:14.68,0:03:15.90,Default,,0000,0000,0000,,In my lab,
Dialogue: 0,0:03:15.92,0:03:19.26,Default,,0000,0000,0000,,we studied whether mindfulness training\Ncould help people quit smoking.
Dialogue: 0,0:03:19.28,0:03:22.94,Default,,0000,0000,0000,,Now, just like trying to force myself\Nto pay attention to my breath,
Dialogue: 0,0:03:22.96,0:03:26.22,Default,,0000,0000,0000,,they could try to force\Nthemselves to quit smoking.
Dialogue: 0,0:03:26.24,0:03:29.18,Default,,0000,0000,0000,,And the majority of them\Nhad tried this before and failed --
Dialogue: 0,0:03:29.20,0:03:31.12,Default,,0000,0000,0000,,on average, six times.
Dialogue: 0,0:03:31.96,0:03:33.46,Default,,0000,0000,0000,,Now, with mindfulness training,
Dialogue: 0,0:03:33.48,0:03:36.80,Default,,0000,0000,0000,,we dropped the bit about forcing\Nand instead focused on being curious.
Dialogue: 0,0:03:37.60,0:03:40.82,Default,,0000,0000,0000,,In fact, we even told them to smoke.
Dialogue: 0,0:03:40.84,0:03:42.82,Default,,0000,0000,0000,,What? Yeah, we said, "Go ahead and smoke,
Dialogue: 0,0:03:42.84,0:03:46.38,Default,,0000,0000,0000,,just be really curious\Nabout what it's like when you do."
Dialogue: 0,0:03:46.40,0:03:48.10,Default,,0000,0000,0000,,And what did they notice?
Dialogue: 0,0:03:48.12,0:03:50.82,Default,,0000,0000,0000,,Well here's an example\Nfrom one of our smokers.
Dialogue: 0,0:03:50.84,0:03:52.58,Default,,0000,0000,0000,,She said, "Mindful smoking:
Dialogue: 0,0:03:52.60,0:03:54.22,Default,,0000,0000,0000,,smells like stinky cheese,
Dialogue: 0,0:03:54.24,0:03:55.86,Default,,0000,0000,0000,,and tastes like chemicals,
Dialogue: 0,0:03:55.88,0:03:57.08,Default,,0000,0000,0000,,yuck!"
Dialogue: 0,0:03:57.68,0:04:01.06,Default,,0000,0000,0000,,Now, she knew, cognitively\Nthat smoking was bad for her,
Dialogue: 0,0:04:01.08,0:04:02.96,Default,,0000,0000,0000,,that's why she joined our program.
Dialogue: 0,0:04:03.68,0:04:08.22,Default,,0000,0000,0000,,What she discovered just by being\Ncuriously aware when she smoked,
Dialogue: 0,0:04:08.24,0:04:11.38,Default,,0000,0000,0000,,was that smoking tastes like shit.
Dialogue: 0,0:04:11.40,0:04:13.08,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:04:14.36,0:04:18.38,Default,,0000,0000,0000,,Now, she moved from knowledge to wisdom.
Dialogue: 0,0:04:18.40,0:04:21.50,Default,,0000,0000,0000,,She moved from knowing in her head\Nthat smoking was bad for her
Dialogue: 0,0:04:21.52,0:04:23.98,Default,,0000,0000,0000,,to knowing it in her bones,
Dialogue: 0,0:04:24.00,0:04:26.30,Default,,0000,0000,0000,,and the spell of smoking was broken.
Dialogue: 0,0:04:26.32,0:04:29.68,Default,,0000,0000,0000,,She started to become\Ndisenchanted with her behavior.
Dialogue: 0,0:04:30.96,0:04:33.06,Default,,0000,0000,0000,,Now, the prefrontal cortex,
Dialogue: 0,0:04:33.08,0:04:36.62,Default,,0000,0000,0000,,that youngest part of our brain\Nfrom an evolutionary perspective,
Dialogue: 0,0:04:36.64,0:04:40.70,Default,,0000,0000,0000,,it understands on an intellectual level\Nthat we shouldn't smoke.
Dialogue: 0,0:04:40.72,0:04:44.54,Default,,0000,0000,0000,,And it tries it's hardest\Nto help us change our behavior,
Dialogue: 0,0:04:44.56,0:04:45.90,Default,,0000,0000,0000,,to help us stop smoking,
Dialogue: 0,0:04:45.92,0:04:50.04,Default,,0000,0000,0000,,to help us stop eating that second,\Nthat third, that fourth cookie.
Dialogue: 0,0:04:50.96,0:04:52.46,Default,,0000,0000,0000,,We call this cognitive control.
Dialogue: 0,0:04:52.48,0:04:55.28,Default,,0000,0000,0000,,We're using cognition\Nto control our behavior.
Dialogue: 0,0:04:55.96,0:04:57.18,Default,,0000,0000,0000,,Unfortunately,
Dialogue: 0,0:04:57.20,0:04:59.14,Default,,0000,0000,0000,,this is also the first part of our brain
Dialogue: 0,0:04:59.16,0:05:01.18,Default,,0000,0000,0000,,that goes offline\Nwhen we get stressed out,
Dialogue: 0,0:05:01.20,0:05:02.46,Default,,0000,0000,0000,,which isn't that helpful.
Dialogue: 0,0:05:02.48,0:05:04.96,Default,,0000,0000,0000,,Now, we can all relate to this\Nin our own experience.
Dialogue: 0,0:05:04.98,0:05:08.14,Default,,0000,0000,0000,,We're much more likely to do things\Nlike yell at our spouse or kids
Dialogue: 0,0:05:08.16,0:05:09.78,Default,,0000,0000,0000,,when we're stressed-out or tired,
Dialogue: 0,0:05:09.80,0:05:12.14,Default,,0000,0000,0000,,even though we know\Nit's not going to be helpful,
Dialogue: 0,0:05:12.16,0:05:13.68,Default,,0000,0000,0000,,we just can't help ourselves.
Dialogue: 0,0:05:15.12,0:05:17.30,Default,,0000,0000,0000,,When the prefrontal cortex goes offline,
Dialogue: 0,0:05:17.32,0:05:19.54,Default,,0000,0000,0000,,we fall back into our old habits,
Dialogue: 0,0:05:19.56,0:05:22.42,Default,,0000,0000,0000,,which is why this disenchantment\Nis so important.
Dialogue: 0,0:05:22.44,0:05:24.10,Default,,0000,0000,0000,,Seeing what we get from our habits
Dialogue: 0,0:05:24.12,0:05:26.30,Default,,0000,0000,0000,,helps us understand them\Nat a deeper level --
Dialogue: 0,0:05:26.32,0:05:27.58,Default,,0000,0000,0000,,to know it in our bones
Dialogue: 0,0:05:27.60,0:05:29.86,Default,,0000,0000,0000,,so we don't have to force\Nourselves to hold back
Dialogue: 0,0:05:29.88,0:05:31.62,Default,,0000,0000,0000,,or restrain ourselves from behavior.
Dialogue: 0,0:05:31.64,0:05:34.42,Default,,0000,0000,0000,,We're just less interested\Nin doing it in the first place.
Dialogue: 0,0:05:34.44,0:05:36.98,Default,,0000,0000,0000,,And this is what mindfulness is all about.
Dialogue: 0,0:05:37.00,0:05:40.68,Default,,0000,0000,0000,,Seeing really clearly what we get\Nwhen we get caught up in our behaviors,
Dialogue: 0,0:05:41.56,0:05:45.14,Default,,0000,0000,0000,,becoming disenchanted on a visceral level,
Dialogue: 0,0:05:45.16,0:05:48.28,Default,,0000,0000,0000,,and from this disenchanted stance,\Nnaturally letting go.
Dialogue: 0,0:05:48.92,0:05:52.42,Default,,0000,0000,0000,,This isn't to say that, poof,\Nmagically we quit smoking,
Dialogue: 0,0:05:52.44,0:05:55.06,Default,,0000,0000,0000,,but over time, as we learn\Nto see more and more clearly
Dialogue: 0,0:05:55.08,0:05:56.42,Default,,0000,0000,0000,,the results of our actions,
Dialogue: 0,0:05:56.44,0:05:59.08,Default,,0000,0000,0000,,we let go of old habits and form new ones.
Dialogue: 0,0:06:00.12,0:06:01.46,Default,,0000,0000,0000,,The paradox here
Dialogue: 0,0:06:01.48,0:06:04.30,Default,,0000,0000,0000,,is that mindfulness is just\Nabout being really interested
Dialogue: 0,0:06:04.32,0:06:05.74,Default,,0000,0000,0000,,in getting close and personal
Dialogue: 0,0:06:05.76,0:06:08.34,Default,,0000,0000,0000,,with what's actually happening\Nin our bodies and minds
Dialogue: 0,0:06:08.36,0:06:09.98,Default,,0000,0000,0000,,from moment to moment.
Dialogue: 0,0:06:10.00,0:06:12.30,Default,,0000,0000,0000,,This willingness\Nto turn toward our experience
Dialogue: 0,0:06:12.32,0:06:16.00,Default,,0000,0000,0000,,rather than trying to make unpleasant\Ncravings go away as quickly as possible.
Dialogue: 0,0:06:16.76,0:06:19.34,Default,,0000,0000,0000,,And this willingness\Nto turn toward our experience
Dialogue: 0,0:06:19.36,0:06:21.22,Default,,0000,0000,0000,,is supported by curiosity,
Dialogue: 0,0:06:21.24,0:06:22.98,Default,,0000,0000,0000,,which is naturally rewarding.
Dialogue: 0,0:06:23.00,0:06:24.74,Default,,0000,0000,0000,,What does curiosity feel like?
Dialogue: 0,0:06:24.76,0:06:25.96,Default,,0000,0000,0000,,It feels good.
Dialogue: 0,0:06:27.04,0:06:29.38,Default,,0000,0000,0000,,And what happens when we get curious?
Dialogue: 0,0:06:29.40,0:06:32.82,Default,,0000,0000,0000,,We start to notice that cravings\Nare simply made up of body sensations.
Dialogue: 0,0:06:32.84,0:06:35.10,Default,,0000,0000,0000,,Oh, there's tightness, there's tension,
Dialogue: 0,0:06:35.12,0:06:36.78,Default,,0000,0000,0000,,there's restlessness,
Dialogue: 0,0:06:36.80,0:06:39.24,Default,,0000,0000,0000,,and that these body\Nsensations come and go.
Dialogue: 0,0:06:39.88,0:06:42.86,Default,,0000,0000,0000,,These are bite-size pieces of experiences
Dialogue: 0,0:06:42.88,0:06:44.90,Default,,0000,0000,0000,,that we can manage from moment to moment,
Dialogue: 0,0:06:44.92,0:06:49.06,Default,,0000,0000,0000,,rather than getting clobbered\Nby this huge, scary craving
Dialogue: 0,0:06:49.08,0:06:50.46,Default,,0000,0000,0000,,that we choke on.
Dialogue: 0,0:06:50.48,0:06:52.98,Default,,0000,0000,0000,,In other words, when we get curious,
Dialogue: 0,0:06:53.00,0:06:57.74,Default,,0000,0000,0000,,we step out of our old,\Nfear-based, reactive habit patterns,
Dialogue: 0,0:06:57.76,0:06:59.98,Default,,0000,0000,0000,,and we step into being.
Dialogue: 0,0:07:00.00,0:07:02.90,Default,,0000,0000,0000,,We become this inner scientist
Dialogue: 0,0:07:02.92,0:07:06.14,Default,,0000,0000,0000,,where we're eagerly awaiting\Nthat next data point.
Dialogue: 0,0:07:06.16,0:07:10.70,Default,,0000,0000,0000,,Now, this might sound\Ntoo simplistic to affect behavior,
Dialogue: 0,0:07:10.72,0:07:13.18,Default,,0000,0000,0000,,but in one study,\Nwe found that mindfulness training
Dialogue: 0,0:07:13.20,0:07:17.10,Default,,0000,0000,0000,,was twice as good as gold standard therapy\Nat helping people quit smoking.
Dialogue: 0,0:07:17.12,0:07:18.56,Default,,0000,0000,0000,,So it actually works.
Dialogue: 0,0:07:19.80,0:07:22.62,Default,,0000,0000,0000,,And when we studied\Nthe brains of experienced meditators,
Dialogue: 0,0:07:22.64,0:07:26.46,Default,,0000,0000,0000,,we found that parts of a neural network\Nof self-referential processing,
Dialogue: 0,0:07:26.48,0:07:28.06,Default,,0000,0000,0000,,called the default mode network,
Dialogue: 0,0:07:28.08,0:07:29.30,Default,,0000,0000,0000,,were at play.
Dialogue: 0,0:07:29.32,0:07:32.26,Default,,0000,0000,0000,,Now, one current hypothesis\Nis that a region of this network,
Dialogue: 0,0:07:32.28,0:07:34.50,Default,,0000,0000,0000,,called the posterior cingulate cortex,
Dialogue: 0,0:07:34.52,0:07:37.26,Default,,0000,0000,0000,,is activated not necessarily\Nby craving itself,
Dialogue: 0,0:07:37.28,0:07:39.90,Default,,0000,0000,0000,,but when we get caught up in it,\Nwhen we get sucked in,
Dialogue: 0,0:07:39.92,0:07:41.62,Default,,0000,0000,0000,,and it takes us for a ride.
Dialogue: 0,0:07:41.64,0:07:43.74,Default,,0000,0000,0000,,In contrast, when we let go --
Dialogue: 0,0:07:43.76,0:07:45.14,Default,,0000,0000,0000,,step out of the process
Dialogue: 0,0:07:45.16,0:07:47.66,Default,,0000,0000,0000,,just by being curiously aware\Nof what's happening --
Dialogue: 0,0:07:47.68,0:07:49.80,Default,,0000,0000,0000,,this same brain region quiets down.
Dialogue: 0,0:07:51.32,0:07:55.42,Default,,0000,0000,0000,,Now we're testing app and online-based\Nmindfulness training programs
Dialogue: 0,0:07:55.44,0:07:58.58,Default,,0000,0000,0000,,that target these core mechanisms,
Dialogue: 0,0:07:58.60,0:08:03.10,Default,,0000,0000,0000,,and ironically use the same technology\Nthat's driving us to distraction
Dialogue: 0,0:08:03.12,0:08:05.66,Default,,0000,0000,0000,,to help us step out\Nof our unhealthy habit patterns
Dialogue: 0,0:08:05.68,0:08:09.70,Default,,0000,0000,0000,,of smoking, of stress eating\Nand other addictive behaviors.
Dialogue: 0,0:08:09.72,0:08:12.30,Default,,0000,0000,0000,,Now, remember that bit\Nabout context-dependent memory?
Dialogue: 0,0:08:12.32,0:08:15.22,Default,,0000,0000,0000,,We can deliver these tools\Nto peoples' fingertips
Dialogue: 0,0:08:15.24,0:08:17.50,Default,,0000,0000,0000,,in the contexts that matter most.
Dialogue: 0,0:08:17.52,0:08:18.74,Default,,0000,0000,0000,,So we can help them
Dialogue: 0,0:08:18.76,0:08:21.74,Default,,0000,0000,0000,,tap into their inherent capacity\Nto be curiously aware
Dialogue: 0,0:08:21.76,0:08:25.68,Default,,0000,0000,0000,,right when that urge to smoke\Nor stress eat or whatever, arises.
Dialogue: 0,0:08:26.64,0:08:28.46,Default,,0000,0000,0000,,So if you don't smoke or stress eat,
Dialogue: 0,0:08:28.48,0:08:32.14,Default,,0000,0000,0000,,maybe the next time you feel this urge\Nto check your email when you're bored,
Dialogue: 0,0:08:32.16,0:08:34.40,Default,,0000,0000,0000,,or you're trying to distract\Nyourself from work,
Dialogue: 0,0:08:34.42,0:08:38.22,Default,,0000,0000,0000,,or maybe to compulsively respond\Nto that text message when you're driving,
Dialogue: 0,0:08:39.08,0:08:42.94,Default,,0000,0000,0000,,see if you can tap into\Nthis natural capacity,
Dialogue: 0,0:08:42.96,0:08:44.22,Default,,0000,0000,0000,,just be curiously aware
Dialogue: 0,0:08:44.24,0:08:47.18,Default,,0000,0000,0000,,of what's happening in your body\Nand mind in that moment.
Dialogue: 0,0:08:47.20,0:08:48.66,Default,,0000,0000,0000,,It will just be another chance
Dialogue: 0,0:08:48.68,0:08:52.34,Default,,0000,0000,0000,,to perpetuate one of our endless\Nand exhaustive habit loops ...
Dialogue: 0,0:08:52.36,0:08:53.60,Default,,0000,0000,0000,,or step out of it.
Dialogue: 0,0:08:54.08,0:08:56.98,Default,,0000,0000,0000,,Instead of see text message,\Ncompulsively text back,
Dialogue: 0,0:08:57.00,0:08:58.74,Default,,0000,0000,0000,,feel a little bit better,
Dialogue: 0,0:08:58.76,0:09:00.22,Default,,0000,0000,0000,,notice the urge,
Dialogue: 0,0:09:00.24,0:09:01.70,Default,,0000,0000,0000,,get curious,
Dialogue: 0,0:09:01.72,0:09:03.66,Default,,0000,0000,0000,,feel the joy of letting go
Dialogue: 0,0:09:03.68,0:09:04.88,Default,,0000,0000,0000,,and repeat.
Dialogue: 0,0:09:05.44,0:09:06.66,Default,,0000,0000,0000,,Thank you.
Dialogue: 0,0:09:06.68,0:09:09.04,Default,,0000,0000,0000,,(Applause)