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In this compelling episode, host Sean Fargo speaks with Dr. Judson Brewer — renowned neuroscientist, bestselling author, and mindfulness teacher — about how mindfulness can help us understand and transform the mechanics of habit formation. From his early days struggling with stress in medical school to becoming a pioneer in using mindfulness to combat addiction and anxiety, Dr. Brewer shares his personal journey, scientific insights, and practical tools for breaking bad habits and living with greater ease. Whether you’re navigating cravings, anxious thoughts, or self-judgment, this episode offers a blend of science and wisdom to help you make meaningful change.
This episode is sponsored by the Mindfulness Exercises Mindfulness Meditation Teacher Certification. Learn more about this unique, online, self-paced program at mindfulnessexercises.com/certify
What You’ll Learn in This Episode:
Show Notes:
How Dr. Judson Brewer’s Journey with Mindfulness Began
Dr. Brewer reflects on discovering mindfulness during a stressful period in medical school. Influenced by Jon Kabat-Zinn’s work, he began practicing guided meditations — often falling asleep at first — and gradually found solace and transformation through breath awareness and Buddhist psychology.
The Link Between Craving, Habit, and Mindfulness
Dr. Brewer explains the neurological and behavioral mechanisms behind habits and cravings. By bringing mindfulness into moments of craving, individuals can learn to observe their experiences rather than react impulsively, enabling real change.
Why Informal Practices Can Be More Effective than Formal Meditation
In his research with people overcoming addiction, Dr. Brewer found that brief, in-the-moment mindfulness strategies (such as noting or the RAIN technique) often have greater impact than traditional seated practices. These accessible tools empower individuals to interrupt automatic behavior patterns in real time.
The Power of Noting and the Science of Self-Observation
Noting physical sensations, emotions, and thoughts helps us create distance from our experiences. Dr. Brewer shares how this simple technique has helped patients recognize the impermanent nature of cravings, leading to breakthrough moments in their healing process.
Mindfulness Meets Science: Evidence-Based Approaches to Habit Change
Combining his clinical experience with rigorous scientific inquiry, Dr. Brewer discusses how he designs studies to test ancient mindfulness theories. His findings continue to support mindfulness-based interventions as powerful tools for behavior change, especially in treating anxiety and addiction.
Transitioning from Practitioner to Teacher and Researcher
Dr. Brewer shares how teaching mindfulness grew naturally out of his clinical practice and research. By staying grounded in personal experience and letting data guide his work, he has become a trusted voice at the intersection of neuroscience, psychology, and contemplative wisdom.
