Mindfulness vs. Habits: Game On?
According to the respective press they receive, habits are bad, and mindfulness is good. We ought to be as mindful as we can, as much of the time as we can, and do what we do as thoughtfully and mindfully as possible. This is a nice idea, but it doesn’t actually jibe with the way the brain works—or with the world in which most of us live.
Mindfulness, the conscious direction of attention or awareness, is a generally a positive thing. Certainly, most of us could use more mindfulness in our lives. Mindfulness training helps us pay attention to our own thoughts, feelings, and experience without judgment. It helps us focus on the present moment, on what we are taking in through our senses.
A few of the benefits claimed for mindfulness are:
- Decreased stress levels
- Decreased ruminative thinking
- Decreased cell damage
- Bolstering of the immune system
- Increased longevity
- Improved concentration
This is unquestionably great stuff.
However, when it comes to habits, mindfulness both helps and harms. It is beneficial in terms of helping us focus our attention on our behavior, specifically on those habits we want to start or change. Since habitual behavior, by its nature, is unconscious, in order to change it, we have to become conscious of it.
On the other hand, being too mindful—yes, apparently there are scientific measures for this—can get in the way of forming new habits, both bad and good. The formation of habits involves implicit learning, learning that is not consciously acquired. We have to let the unconscious part of our brain do its thing if we want to create and strengthen good habits. Too much mindfulness can impede that process.
In two studies of adult participants presented at the 2013 meeting of the Society for Neuroscience, people who scored high on a gauge of mindfulness (and were less distracted) performed poorly on sequenced learning tasks, which involve implicit learning—in this case, pattern detection. People who scored low on the gauge of mindfulness (and were more distracted) had quicker reaction times and performed much better on the same tests.
The very fact of paying too much attention or being too aware of stimuli coming up in these tests might actually inhibit implicit learning. That suggests that mindfulness may help prevent formation of automatic habits—which is done through implicit learning—because a mindful person is aware of what they are doing. –Chelsea Stillman
This sounds like good news for dealing with bad habits. The problem is that when we think of habits, those are the only ones we tend to think of: the ones we wish we didn’t have. But habits are a device the brain uses to conserve precious energy. In general, habits are not only useful, they’re essential. In fact, the more good habits we create, the more conscious attention we have available for other mental activity, such as mindfulness.
So, no, habits are not always bad. And yes, you can have too much of a good thing, in this case mindfulness.
The Forward “Why?”
After years, probably decades, of dismissing why? questions as irrelevant and pointless—especially in regard to human behavior—I’ve finally found a use for them!
The problem with why? questions is that we almost always ask them in the wrong direction. We ask them backward instead of forward.
We ask why something that happened happened the way it did. We ask why people are the way they are or behave the way they behave. We ask why we are the way we are. We’re looking for explanations, rationales, reasons, or maybe even excuses. But those questions can’t really be answered, at least not with any degree of certainty. We simply don’t have, and never will have, all the information. We don’t even have all the information about what’s going on right this second, let alone anything that happened in the past.
The other problem with asking why? about what already happened is that it involves spending a lot of time looking backward. Our heads get stuck in the past searching back there for answers to questions about our present or even our future. All we can expect to come up with is a facsimile of an answer and not even a reasonable one.
Asking “Why?” forward instead of backward, however, is actually useful. More than that, it can be revelatory.
- Is there something you want to do or someplace you want to go? Why?
- Is there a decision you’re trying to make? Why are you considering it?
- Is there a goal you’re working toward? Why?
- Is there a habit you’re trying to start? Why?
- Is there a change you’re thinking about making? Why?
- Is there something you want to get or have? Why?
The list goes on.
Don’t stop with asking why? just once. If you keep asking why? repeatedly, you’ll eventually get to the last answer. Then you’ll know something you may not have known before. You’ll get closer to the heart of what’s at stake. You’ll be in a better position to decide what to do.
The backward why? is just a habit of thought. It can’t take us anywhere new. It has no surprises. The forward why? is where all the action is. It can dissolve limits and barriers. It can open up our world.
The State of a Mind
State of mind—the state of our cognitive processes—is a kind of framework within which we operate any time we’re awake. Some basic states of mind are:
Distracted
Mindful
Focused
Autopilot
Flow
Wandering/Daydreaming
Meditative
Ruminative
Reflective
Anxious
There are more states that could be added to this list, but these 10 cover a pretty wide swath of the territory. Obviously our minds are important to us. Where would we be without them? They are running at one speed or another, in one direction or another, all day long. And yet I doubt we pay much attention to the state our mind is in from one moment to the next.
When I started writing this post, I was somewhat distracted, but now I’m more focused. Focused seems like a more appropriate state of mind for composing a post on states of mind—or on anything, really. Anxious or meditative wouldn’t help get the post written, nor would daydreaming or being on autopilot. Some reflection would be helpful; in fact, I’m going to slip into a reflective state of mind in a minute. Rumination, on the other hand, would just slow the whole process down.
…
During my reflection, I realized that I engage in a lot of activities that require my mind to be focused. I find many of these activities enjoyable, but whether or not I enjoy being focused, focus and concentration use more energy than some other states of mind do. Being on autopilot is much easier, as is daydreaming and being in flow. It’s no accident that autopilot is the default state of mind; it consumes a pretty insignificant amount of energy.
Mindful and meditative states of mind, while unarguably and demonstrably beneficial, can’t be maintained indefinitely, which means they fall toward the high energy-using end of the spectrum.
Our states of mind come and go, ebb and flow, throughout any given day. Occasionally they do so by our bidding, but more often they shift on their own. We are not in charge of our brain, says Michael Gazzaniga, and this is simply more evidence of that.
If we were to pay attention to our state of mind to try to identify what it is, we might discover whether or not it’s a good match for what we’re trying to do in the moment. If it isn’t, maybe we could do that thing later, when our state of mind is a better match. Or maybe we could take a few minutes and change not our mind, but our state of mind. Simply recognizing that we are always operating within one state of mind or another—as is everyone else—might help to eliminate some of our inner and interpersonal conflict.
Reset Your Mindset
A mindset is the set of ideas, beliefs, or attitudes with which you approach situations or through which you view them. Mindsets have something in common with habits since they tend to be habitual, which means somewhat unconscious.
You can have mindsets about yourself, another person, a group of people, a place, a time of year, a type of music, a political organization—actually just about anything. A mindset is not just an opinion. It is more complex than that.
And it can have surprisingly far-reaching effects.
Dueling Mindsets
Some mindsets have more profound effects on our lives than others. In her 2007 book Mindset, Carl Dweck describes two general mindsets—the fixed mindset and the growth mindset—that can lead to quite different experiences and outcomes.
In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are simply fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone creates success—without effort. They’re wrong.
In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment. Virtually all great people have had these qualities.
Dweck’s work on mindsets has been applied to the field of education, where children’s mindsets are often formed. Children praised for their talents and abilities (fixed mindset) tend to avoid taking on challenges they think are beyond their abilities. Children praised for their effort and persistence (growth mindset) tend to take on additional challenges in order to learn from them.
Be Good vs. Get Better
Following in Dweck’s footsteps, Heidi Grant Halvorson describes these two mindsets as Be Good and Get Better. People who have a Be Good mindset are focused on proving themselves, demonstrating their skills, and comparing themselves to others. If they think they aren’t already good at something, they tend to either not want to try to do it or to give up if they don’t experience quick success.
People who have a Get Better mindset are focused on improving, rather than proving, themselves; developing, rather than demonstrating, their skills; and comparing their current performance to their own past performance rather than to others’ performance. They aren’t afraid to try something new because even if they’re no good at it now, they can always get better.
The Be Good mindset may be good when it comes to performance, but it doesn’t have much else to recommend it. People with a Get Better mindset generally handle challenges better, get less upset when things go wrong, don’t give up as easily, are more comfortable with the new and the unknown, and get more interest and enjoyment out of what they do. People with a Get Better mindset use whatever happens to them—the good, the bad, and the ugly—as well as their own missteps and miscalculations, to help them get better.
This type of mindset isn’t a black-or-white kind of thing. You can have a Be Good mindset about some things and a Get Better mindset about others. It’s worth cultivating a Get Better mindset in as many areas as possible. But, as Halvorson says, it’s important to have a Get Better mindset about changing to a Get Better mindset.
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