Every one of us has likely had an experience of feeling “stuck” in a habit loop or mental state we wish we could change. Probably at multiple points, you may have wondered: Why is it so difficult to shift our perspectives and behaviors?
Norman Farb and Zindel Segal are longtime researchers who study how cognitive training techniques like mindfulness affect mental health. In their new book Better In Every Sense, they unveil some of their latest findings on the science of habit and change—findings which could hold the potential to help millions of people who struggle with anxiety and depression to find relief and resilience.
The findings in Better In Every Sense emerge from pioneering research illustrating two distinct modes underlying brain function: sensing the world and evaluating action.
The human brain’s Default Mode Network (DMN) maintains habits for perception, thought, and action, and it enables us to rapidly and automatically understand situations and solve problems. In some cases, our habits can be helpful. However, mental routines can also lock us into what Farb and Segal call a “House of Habit.” These habits can feel restrictive and can cause life to lose its spark. Feeling stuck can make us feel stressed, and when we’re in stress, the brain blocks out sensation, which makes the situation worse as we miss important information about the situation as it is, instead getting lost in the predictions and worries we’re projecting.
The question underlying their work became, Where does change come from when habit lets us down—especially when it comes to mental health and well-being?
And they found the answer in the world of sensation. In a practice they call “Sense Foraging,” they invite readers to intentionally shift their attention from thinking to sensing with a willingness to be surprised. When we do this, the brain relaxes and lets new information in. This helps us see new possibilities and reconnects us with the vibrant world around us, which in turn boosts our resilience, well-being, health, and creativity.
Here, Mindful founding editor Barry Boyce sits down with Farb and Segal to discuss their research, the book, and how they hope their work can have a positive impact on the complex world of public health.
Listen to the Full Conversation:
An Interview With the Authors of Better in Every Sense
Barry Boyce: Before we dive into the book, I’d like to hear from each of you a brief description of the main research work you’ve been doing and any possible applications. Maybe we can start with Norm.
Norman Farb: The research we’ve been doing has focused a lot on people who’ve recovered from episodes of depression and who are now trying to stay well. So they are still quite functional but at