Brewer’s approach is grounded in the psychological theory of , which breaks habits down into a three-step cycle:
The book posits that willpower is often insufficient because these habits reside in parts of the brain that resist rational thought. Instead, Brewer introduces and the RAIN technique as tools to bring awareness to these loops: R ecognize what is happening. A llow the experience to be there. I nvestigate with curiosity. N ote what is happening from moment to moment. Key Insights Unwinding Anxiety by Dr. Jud Brewer — NYT Bestseller
: The action taken in response (like checking your phone or eating chocolate).
: An external event or internal feeling (like stress or boredom).
