Curiosity: A Surprising Ally in Changing Habits

Article contributed by Sonya Connelly, Community Outreach Coordinator

Have you ever had a habit you wanted to change—but found it surprisingly hard? Whether it’s about screen time, getting more movement in our day, improving communication, or simply slowing down, many of us know what it’s like to want a change and struggle to make it stick.

Recently, we came across a TED Talk by Dr. Judson Brewer, a neuroscientist and expert in habit change, that offered a fresh and encouraging perspective. He shared something simple but powerful: curiosity might just be the key to breaking old habits—not willpower.

Rather than fighting habits through grit alone, Dr. Brewer suggests using mindful curiosity. Here’s how that works:

Replace Willpower with Curiosity

Instead of resisting a habit, explore it. What’s happening in your body when you’re about to engage in it? What do you notice with your senses? In one study, smokers who mindfully paid attention to the taste and smell of cigarettes found the experience far less appealing—and it helped reduce their cravings.

Notice the Pattern

Habits often happen on autopilot. Pausing with curiosity and asking, “What’s really going on here?” can start to loosen the grip of the habit.

Create a Pause

When we get curious about an urge—Where do I feel this in my body? What triggered it?—we create space to choose differently. That small pause is where change begins.

Replace Judgment with Insight

Instead of asking “Why do I always do this?” with frustration, we can gently wonder, “What need is this habit trying to meet?” This shift from judgment to understanding opens up possibilities.

Discover the Deeper Need

Many habits are attempts to soothe discomfort, find connection, or escape overwhelm. When we’re curious, we can uncover what we really need—and find healthier, more intentional ways to meet those needs.

This approach doesn’t demand perfection. It builds awareness over time. Every time we respond with curiosity instead of automatic behavior, we strengthen our ability to make lasting, compassionate change.

Mindfulness doesn’t try to “fix” our habits—it helps us understand them. And from that place, meaningful change becomes more possible.

If you’re trying out a new habit or shifting an old one, we’d love to hear how curiosity is showing up for you!

Watch Dr. Judson Brewer’s TED Talk:
A Simple Way to Break a Bad Habit

For more resources, including apps focused on behavior change, visit his website at www.drjud.com.