Using Our Brains to Beat Cravings

As a physician and behavior change expert, I’ve spent years investigating a perplexing question: why do we so often fail to make lasting changes, even when deeply motivated? The answer lies in a powerful but little-known part of the brain called the habenula.

This tiny region acts as a “motivation kill switch,” shutting down our drive whenever we perceive any type of failure. Each time we slip up—like indulging in a food we’re trying to resist—the habenula activates out of our frustration and defeat, and suddenly, we don’t feel like trying anymore. It’s as if an internal saboteur is always ready to slam on the brakes at the first sign of a setback.

The Crucial Mindset Shift

But there’s good news: by shifting how we view lapses, we can bypass this trigger and maintain momentum. The key is embracing an Iterative mindset – a perspective that reframes change as an ongoing process of experimentation and adjustment.

Traditional approaches cast slip-ups as catastrophic failures, a view that doom-loops us into self-recrimination and giving up. Iteration, in contrast, treats missteps as simply data to fine-tune our approach. This subtle reframe radically flips the script: “failures” become “feedback”, keeping the habenula at bay and motivation alive.

Becoming Our Own Habit Scientists

To master an iterative mindset, we must become scientists studying our own internal worlds. Each craving or lapse is a rich data point with clues for tweaking our habit-change strategies.

The next time temptation strikes, pause to observe your experience with curiosity rather than criticism:

What triggered the craving? Was it an emotion, a situation, a thought?

How does the urge manifest in your body and mind?

What need is the habit serving? Comfort, stimulation, distraction?

Armed with these insights, brainstorm experiments to try the next time this scenario arises. Let’s say you realize that evening snacking is a way to unwind after stressful days. Potential tweaks to test might be:

Storing treats out of sight to reduce visual cues

Adding a soothing ritual like a bath or hobby to your post-work routine

Phoning a friend for a mood-boosting chat when cravings hit

The goal isn’t perfect execution but iterative learning and adjustment. Each test drive yields valuable data for the next round of refinements.

Spiraling Upward, One “Failure” at a Time

With time and practice, iteration creates an upward spiral of growth. By reframing setbacks as stepping stones, we sidestep the habenula’s motivation-killing effects and keep progressing. Every lapse becomes an opportunity to gather clues, spot patterns, and hone our approach, one tweak at a time.

This isn’t just self-help puffery—it’s embedded in our biology. As evolution progresses through iterations, with each “failure” yielding adaptations that support thriving, we can also modify our habits. With self-compassion, creativity, and a spirit of experimentation, even the most ingrained patterns can be resculpted.

Failure as Feedback, Relapse as Research

The next time a craving hits, remember: you’re not a willpower weakling but a scientist running a habit-change experiment. Rather than flagellating yourself for faltering, get fascinated:

What can this lapse teach me about my triggers, needs, and obstacles?

How can I translate these insights into adjustments for my next test drive?

What hidden gifts might be lurking within this seeming setback?

Observe, question, adjust – and alchemize your relapse into research. 

An unstoppable version of you awaits, built through the power of iteration.