The Neuroscience of Reducing Chronic Pain and Everyday Addictions | Eric Garland - 10% Happier with Dan Harris Recap

Podcast: 10% Happier with Dan Harris

Published: 2026-03-09

Duration: 59 min

Summary

In this episode, Dan Harris interviews Dr. Eric Garland about the neuroscience behind reducing chronic pain and everyday addictions through mindfulness-oriented recovery. They explore practical applications of his protocol, MORE, which integrates mindfulness with cognitive behavioral therapy.

What Happened

Dan Harris introduces Dr. Eric Garland, a neuroscientist and creator of the Mindfulness-Oriented Recovery Enhancement (MORE) protocol. This innovative approach combines mindfulness techniques with cognitive behavioral therapy to address chronic pain and everyday addictions, such as excessive scrolling or shopping. Dan highlights how the protocol was initially designed for severe addiction cases but can be adapted for everyday use, promoting an enhanced quality of life for all.

Dr. Garland shares his personal journey into mindfulness, recalling his early experiences of meditation as a child and how it shaped his academic and professional path. After being initially rejected from PhD programs in comparative religion, he redirected his focus to studying mindfulness in the context of pain and addiction. This career shift led him to work closely with complex patients in an integrative medicine center, where he could apply his research in real-world therapeutic settings, ultimately paving the way for the development of the MORE protocol.

Key Insights

• Mindfulness can significantly reduce chronic pain and addiction.
• The MORE protocol effectively integrates mindfulness and cognitive behavioral therapy.
• Counterprogramming against negativity bias is a key aspect of mental health.
• Practical mindfulness techniques can enhance everyday experiences and well-being.

Key Questions Answered

What is the MORE protocol?

The MORE protocol, or Mindfulness-Oriented Recovery Enhancement, combines mindfulness practices with cognitive behavioral therapy. It was originally designed to help those suffering from severe addictions but has practical applications for anyone looking to enhance their daily life. Dr. Eric Garland emphasizes that the evidence strongly supports its use in improving overall well-being.

How does mindfulness help with chronic pain?

Mindfulness techniques help individuals reframe their experience of pain, enabling them to manage it more effectively. Dr. Garland discusses how mindfulness can shift one's relationship with pain, reducing its perceived intensity and fostering a sense of control over one's body and emotions.

What role does negativity bias play in our lives?

Negativity bias is our evolutionary tendency to focus more on negative experiences than positive ones. Dr. Garland explains that this bias can be countered through mindfulness practices, which help individuals cultivate a more balanced perspective and enhance their emotional resilience.

Can mindfulness be applied to everyday addictions?

Yes, Dr. Garland highlights that the principles of mindfulness can be beneficial in managing everyday addictions such as excessive scrolling and shopping. By incorporating mindfulness into daily routines, individuals can develop healthier habits and a more fulfilling life.

What led Dr. Eric Garland to study mindfulness?

Dr. Garland's journey into mindfulness began with his childhood experiences of meditative states and continued through his academic pursuits. After initially focusing on hypnosis, a mentor's suggestion redirected him towards mindfulness, which ultimately shaped his research and clinical practice.