How to Get Out of Your Own Way

Overview

In this talk from the 2017 A Mindful Society Conference in Toronto, Dr. Jud Brewer explores one of the most common human frustrations: why we get in our own way and how to stop doing it. Drawing on his neuroscience research into the brain’s default mode network, Dr. Jud explains the mental patterns that create self-sabotage: and why trying harder often makes things worse.

The brain’s default mode network is the system that activates when we’re not focused on an external task. It generates the constant stream of self-referential thinking (comparing, planning, worrying, ruminating) that many people experience as their inner critic or mental chatter. Dr. Jud’s brain imaging research has shown that this network is less active in experienced meditators, suggesting that mindfulness practice doesn’t just quiet the mind subjectively but changes the brain’s actual baseline activity.

The practical takeaway: you don’t get out of your own way by forcing yourself to stop overthinking. You do it by bringing curiosity to the thoughts and feelings that are creating interference. When you get curious about self-doubt, performance anxiety, or rumination rather than fighting them, the default mode network quiets down naturally: and you can perform closer to your actual capability.

Key Takeaways

• The default mode network creates self-interference: The brain’s resting-state network generates worry, self-criticism, and rumination that sabotage performance and well-being.
• Trying harder backfires: Effortful suppression of thoughts and feelings often activates the default mode network more, increasing the very interference you’re trying to eliminate.
• Curiosity over control: Bringing genuine interest to your inner experience (rather than trying to fix or suppress it) helps the default mode network quiet down.
• Mindfulness changes the brain: Dr. Jud’s neuroimaging research shows measurable differences in default mode network activity between meditators and non-meditators.

Watch Dr. Jud present at the Friday evening opening event for the 2017 A Mindful Society Conference: https://vimeo.com/218571642

Related Resources

• Curiosity Is a Superpower: Why curiosity is the key tool for getting out of your own way
• Mindfulness Exercises: Guided practices for quieting the default mode network
• What Is the Habit Loop?: Understand the brain mechanism behind self-sabotaging patterns
• A Simple Way to Break Bad Habits: Dr. Jud’s TED Talk on awareness-based habit change