Self-control theories sometimes gloss over something critical: reward-based learning is based on rewards, not behaviors. How rewarding a behavior is drives how likely we are to repeat that behavior in the future, and this is why self-control as an approach to breaking habits often fails.

By using mindfulness training to make people more aware of the “reward” reinforcing their behavior, they can tap into what is driving their habit in the first place. Once this happens, they are more easily able to change their association with the “reward” from a positive one to a more accurate (and often negative) one.

1. Map out your habit loops - figure out your trigger and identify behaviors you engage in once acting out - e.g. checking social media instead of doing work.

2. See what you actually get out of those actions.

3. Replace the reward with curiosity - find a new reward that is more rewarding than the existing behavior.