Mindfulness and Breaking Unhealthy Habits: Insights from Lesley Williams, RN

In a recent episode of Conscious Corner Podcast with Annie + Courtney , I had the pleasure of speaking with Lesley Williams , a behavioral change coach, mindfulness teacher, and nursing instructor, who shared profound insights into how mindfulness can transform our relationship with unhealthy habits.

Lesley explained that breaking habits isn’t just about replacing “bad” behaviors with “good” ones. Instead, mindfulness allows us to deepen our awareness of the underlying stressors that fuel these habits, giving us the ability to understand the role they play in our lives - if they even serve us anymore.

Drawing from the work of neuroscientist and addiction psychiatrist Jud Brewer, MD, PhD , Lesley discussed the science behind habit loops, especially in the context of behaviors like smoking. According to Lesley, we often think that the trigger of a habit is the most important factor. However, the real driving force behind the habit is the reward that follows the behavior. The brain associates the behavior with this reward, reinforcing and perpetuating the cycle each time the action is repeated.

When we engage in a habit, we’re strengthening that loop, adding fuel to the fire so-to-speak. But what if we approached our habits differently? Lesley suggests an unexpected strategy: instead of trying to immediately stop the habit, such as smoking, she advises people to smoke mindfully.

That’s right - she tells them to continue smoking. But here’s the key: they must smoke with full awareness. This means no distractions - no coffee in hand, no driving - just the act of smoking itself. By doing so, people can tune into their true experience. What does the cigarette taste like? How does it feel in the body? Is it really as enjoyable as they assumed?

This mindful approach breaks the automatic habit loop, offering clarity and control over behavior. As Lesley put it, the more we become aware of the behavior and the sensations around it, the more we recognize whether that habit is truly rewarding or if it’s something we’ve conditioned ourselves to believe is necessary.

Through mindfulness, we gain greater agency over our actions, and instead of fueling the cycle, we create space for understanding - and ultimately change.

Lesley’s approach reminds us that mindfulness isn't just a tool for stress reduction; it’s a powerful way to gain insight into our minds, break free from unhealthy patterns, and build healthier relationships with ourselves and the world around us.

To learn more about Lesley and the programs she offers, you can connect with Lesley via email at?[email protected] .

And to listen to Lesley on Conscious Corner, visit Spotify or YouTube .