How to curate curiosity in seconds

This post was originally shared in my semi-frequent Learn Something New(sletter). To never miss info like this, join the party! 🥳

Maybe you've heard of the growth versus fixed mindset. (TLDR: Growth mindset means you can always be expanding your knowledge, Fixed means you think there's finite advancement available in that noggin of yours.)

If you're reading that and saying wow - wouldn't it be so nice to add some more of the growth mindset into my life? Wouldn't that make it so much easier to take risks, get better at handling feedback, and staying motivated? Well, Judson Brewer, MD, PhD of the book Unwinding Anxiety agrees:

“Fixed-mindset individuals dread failure because it is a negative statement about their basic abilities and a reminder of their inherent limitations. On the other hand, growth-mindset individuals don’t mind or fear failure as much because they realize their performance can be improved; indeed, learning comes from failure.” - Judson Brewer, MD, PhD

One of the coolest things he shares in the book, (besides a lot of great information around recognizing habit loops, applying mindfulness techniques, and impressive stats on his studies around generalized anxiety disorder) is the process to develop more curiosity and see things as they are.

Applying curiosity to "mistakes" or bad habits, automatically puts your brain in growth mindset mode. That curiosity lets you get mindful about what's happening, rather than caught up in the yuck feels.

Biggest whoa moment: How effective mindfulness training is in creating healthy behaviors. In one study they found that mindfulness training was 5x better than the current leading treatment in helping people quit smoking. A study on generalized anxiety disorder saw a 63% reduction in anxiety. Incredible how funky our brains are!

Put it into practice now: During a 7-day silent meditation retreat in 2019 with the US women's olympic water polo team, Brewer and his partner Dr. Robin Boudette introduced the team to the power of curiosity. After a long hike, looking over a beautiful vista, they let out the sound, "Hmmmmm." That's it. By making that noise (hmmmmm) it forces your body into the moment you're having. It's almost impossible to not feel a little curious when you're making that sound.

Try it. Seriously. Feeling anxious in meeting? Mentally say hmmmm. What's going on in your body? What story is your brain telling you? Ruminating over your to-do list? Say hmmm. How is your breathing? What's the temperature of your toes? Standing at the museum and want to show off your artistic prowess to all passerby's? You know what to do. (Just kidding, it's not for the other folks, but it will help you drop into the moment you're having eyeing that painting!)

Hmmmmm. How interesting what one little sound can do.

Want to tap into your curiosity and explore a growth-mindset?

Go deeper:

Read the book yourself: Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind

Try his behavior change guide: Habit Change Guide

Download one of the mindfulness apps: Unwinding Anxiety, Eat Right Now, Craving to Quit