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Scarcity Brain

Fix Your Craving Mindset and Rewire Your Habits to Thrive with Enough

by Michael Easter

|Rodale Books©2023·304 pages

Michael Easter is a professor at the University of Nevada, Las Vegas (UNLV). He’s also a GREAT writer. As per the inside flap of the book: “Our world is overloaded with everything we’re built to crave. The fix for scarcity brain isn’t to blindly aim for less. It’s to understand why we crave more in the first place, shake our worst habits, and use what we already have better. Then we can experience life in a new way—a more satisfying way.”


Big Ideas

“Things critical to our survival like food, information, influence, possessions, time on earth, what we could do to feel good—and much more—were scarce, hard to find, and short-lived. The people who survived and passed on their genes chased more. They defaulted to overeating, amassing stuff and information, seeking influence over others and their environments, and pursuing pleasure and survival drives to excess. Obeying these evolutionary cravings kept us alive and still makes sense for all species. Except one. …

We now have an abundance—some might say an overload—of the things we’ve evolved to crave. Things like food (especially the salty, fatty, sugary variety), possessions (homes filled with online purchases), information (the internet), mood adjusters (drugs and entertainment), and influence (social media).

Yet we’re still programmed to think and act as if we don’t have enough. As if we’re still in those ancient times of scarcity. That three-pound bundle of nerves in our skull is always scanning the background, picking up and prioritizing scarcity cues and pushing us to consume more. …

The science shows that our scarcity brain doesn’t always make sense in our modern world of abundance. It now often works against us, and outside forces are exploiting it to influence our decisions. It’s at the root of the counterproductive behaviors we can’t seem to shake. The habits that put a hard brake on improving our physical and mental health, happiness, and ability to reach our full potential. Aren’t addiction, obesity, anxiety, chronic diseases, debt, environmental destruction, political dispute, war, and more all driven by our craving for… more?

... The people I met on my journey are asking the more profound and challenging questions. But their efforts are revealing the answers that work. They’ve found that permanent change and lasting satisfaction lie in finding enough. Not too much. Not too little. Some have even flipped the scarcity loop into an ‘abundance loop,’ using the loop to do more of what helps us.”

~ Michael Easter from Scarcity Brain

Michael Easter is a professor at the University of Nevada, Las Vegas (UNLV). He’s also a GREAT writer. I LOVED (!) his first book The Comfort Crisis (check out those Notes) so when Alexandra got this book, I was fired up to read it. It’s *also* fantastic. (Get a copy here.)

As per the inside flap: “Our world is overloaded with everything we’re built to crave. The fix for scarcity brain isn’t to blindly aim for less. It’s to understand why we crave more in the first place, shake our worst habits, and use what we already have better. Then we can experience life in a new way—a more satisfying way.”

As you’d expect, the book is PACKED with Big Ideas on how to go about taming our scarcity brain so we can craft that more satisfying life. I’m excited to share some of my favorites, so let’s jump straight in!

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Everyone likes to focus on developing good new habits. But I want to know how we can resolve the behaviors that hurt us most. Because here’s the thing: it doesn’t matter how much gas we give good new habits; if we don’t resolve our bad ones, we still have our foot on the brake.
Michael Easter
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The Scarcity Loop

“The behaviors we do in rapid succession—from gambling to overeating to overbuying to binge-watching to binge drinking and so much more—are powered by a ‘scarcity loop.’ It has three parts.

Opportunity → Unpredictable Rewards → Quick Repeatability

This loop is the ultimate trigger of the scarcity mindset.”

That’s from the first chapter, appropriately called “The Scarcity Loop,” in which Michael walks us through how it works.

Michael is a journalism professor at the University of Nevada, Las Vegas. He takes us on a tour of a FASCINATING lab in Las Vegas dedicated to understanding (and manipulating!) human behavior to get people to gamble more.

Let’s just say that the stories are eye opening.

And, let’s just say that the engineers developing the apps on your iPhone are, essentially, using the same manipulative behavioral design tools as the casinos. Further, let’s be clear that these individuals DO NOT have your (and/or your kids’) best interests in mind.

Let’s take a quick look at The Scarcity Loop’s primary components: Opportunity, Unpredictable Rewards and Quick Repeatability.

1. Opportunity.

The first part of the scarcity loop is opportunity. An opportunity to get something of value that improves our life.

But this opportunity comes with risk. We might get something valuable. For example, money, possessions, food, or even status. But we also might not—or we could even lose it.

2. Unpredictable Rewards.

The second phase of the scarcity loop is unpredictable rewards. The rewards of everyday actions are predictable. …

But decades of research show that these predictable rewards can be dull.

Unpredictable rewards, on the other hand, are not. If we know we’ll receive a reward but aren’t sure when, we get sucked in. We experience a sort of exciting, suspenseful anxiety as we wait to see whether this occasion will deliver the good stuff. Our brains hone in on unpredictability. They naturally suppress systems that take in other information, and we fixate on whatever is unpredictable. One study found that unpredictable rewards ‘tap into fundamental aspects of human cognition and emotion.’

3. Quick Repeatability.

The third phase of the scarcity loop is quick repeatability. Most everyday behaviors have a clear beginning and end, and we don’t immediately repeat them. …

Scarcity loops, on the other hand, are immediately repeatable. We see opportunity, receive rewards sometimes, and then do it all over again. As much as we’d like.”

Michael continues by saying: “And that’s it. Those are the three conditions for a behavior to fall into a scarcity loop: opportunity, unpredictable rewards, and quick repeatability.”

Then he asks the question: “But how do we get out of it? A person stuck in a scarcity loop stops for only three reasons, all of which jam a stick in the spokes of the loop.”

Helping us understand how we’re stuck in the loop and how to jam a stick in it is, of course, the focus of the book. Let’s explore some ways to go about doing that…

We need to ask the deeper question and consider how we can find enough. Not too much, not too little.
Michael Easter

Escape

So far, there isn’t a miracle cure like a pill or a procedure for addiction. Recovery takes effort. But fully accepting the brain disease model can, for some, kill motivation to put in the necessary hard work.

For example, scientists at the University of New Mexico analyzed alcoholics in recovery for more than a year. The top reason for relapse was believing addiction was a disease. The relapsers said they didn’t see the point in struggling against a disease without a medical cure. This viewpoint can also lead would-be lifelines to give up hope. Other research found that the more a drug user’s family members believed addiction is an insurmountable disease, the more likely they are to distance themselves from the user.

But even brain scans suggest that a person in the grips of addiction can affect their brain chemistry. Researchers at Yale and Columbia had a group of smokers who were trying to quit watch a video of people smoking. Because of this cue, their brain pumped out dopamine that led them to crave. But when the smokers considered the long-term problems that come from smoking, like cancer, their craving circuitry cooled down and the area in their brain that controls long-term decisions activated. Similar findings have been shown with cocaine addicts. And this can work for any craving. If we consider our craving’s downsides—weight gain from eating a second donut, anxiety from another social media binge—it can shift our brain chemicals and help. Which is to say you’re not a slave to brain chemicals.

That’s from chapter #5 called “Escape.”

After Michael establishes the fact that we all have “Our Scarcity Brain” then establishes how “The Scarcity Loop” works and “Where the Scarcity Loop Lives” and “Why We Crave More,” we get to work on how to jam a stick in the spokes of the loop. It’s time to escape.

The #1 thing we need to have in mind if we want to escape ANY addiction?

THE BELIEF THAT WE CAN.

As per that passage above, Michael walks us through the pernicious affects of the individual trying to change their behaviors (AND THEIR FAMILY MEMBERS!) thinking they have an incurable “disease.”

When they believe there’s nothing they can really do to deal with the challenge, THEY DON’T TRY HARD ENOUGH to do something about it. And *that* locks them into the scarcity loop more than anything else.

This isn’t just about alcohol or smoking or cocaine addictions. We want to be mindful of ALL labels we use—whether that’s “ADHD” or “depression” or any other label that wraps us up in a fixed-mindset package and diminishes our hope and agency to create our ideal lives.

Ellen Langer talks about this a lot in her work—which is all about mindfulness and “The Psychology of Possibility.” (Check out our Notes on Mindfulness and Counterclockwise.)

As she says in Counterclockwise: “In most of psychology, researchers describe what is. Often they do this with great acumen and creativity. But knowing what is and knowing what can be are not the same thing. My interest, for as long as I can remember, is in what can be, and in learning what subtle changes might make that happen. My research has shown how using a different word, offering a small choice, or making a subtle change in the physical environment can improve our health and well-being. Small changes can make large differences, so we should open ourselves to the impossible and embrace the psychology of possibility.

The psychology of possibility first requires that we begin with the assumption that we do not know what we can do or become. Rather than starting from the status quo, it argues for a starting point of what we would like to be. From that beginning, we can ask how we might reach that goal and make progress toward it. It’s a subtle change in thinking, although not difficult to make once we realize how stuck we are in culture, language, and modes of thought that limit our potential.”

Want to escape the less-than-awesome loops of your life? KNOW you can. Then do the hard work to move beyond your current limitations.

P.S. Any time I think about addiction, I always think of a line from Adam Alter’s great book Irresistible where he quotes an addiction counselor who told him “that the most dangerous time for an addict is the first moment when things are going so well that you believe you’ve left the addiction behind forever.”

As we learned, the scarcity loop arose to concentrate our attention and encourage persistence in behaviors that helped us survive, like finding food. But scarcity brain evolved other elegant machinery to make the most challenging searches the most rewarding.
Michael Easter

Food

They are just as active as the Tsimane. Both tribes get about twenty thousand steps a day, which is something we should attempt to help our hearts, too. Yet research shows their hearts are beginning to look like mine—‘they have poorer cardiometabolic health,’ said Gurven. As civilization creeps upriver, the researchers say that even some remote Tsimane bands are beginning to fry and salt their food and buy ultra-processed food and are, in turn, eating more.

This is something we see across the world, said Gurven. He pointed me to research on the Turkana people of northwest Kenya. Their traditional diet contains no ultra-processed foods. But more Turkana are moving to towns and cities. He explained that the Turkana who eat the traditional diet don’t get chronic diseases. ‘But the Turkana who live in town—their diet has shifted to more ultra-processed foods and their physical activity has shifted as well,’ said Gurven. ‘And you start to see big changes in their diabetes and heart disease risk. And these changes can be rapid.’

After establishing the high-level challenges we face and how to address them, Michael walks us through the specific domains in which we are most challenged by The Scarcity Loop.

As you probably guessed, that passage is from the chapter on “Food.”

As we’ve discussed MANY times, there are MANY (!) diets that will work. And... There’s ONE diet that WILL NEVER WORK—the Standard American Diet (SAD!)!

Why is that?

It’s the ultra-processed food.

More specifically, at its essence, it’s the SUGAR and FLOUR.

In Why We Get Fat, Gary Taubes tells us: “... when isolated populations start eating Western foods, sugar and white flour are inevitably first, because these foods could be transported around the world as items of trade without spoiling or being devoured on the way by rodents and insects. The Inuits, for example, living on seals, caribou, and whale meat, begin eating sugar and flour (crackers and bread). Western diseases follow. The agrarian Kikuyu, living in Kenya, start eating sugar and flour, and these diseases appear. The Maasai add sugar and flour to their diet or move into the cities and begin eating these foods, and the diseases appear. Even the vegetarian Hindus in India, to whom the fleshpot was an abomination, ate sugar and flour. Doesn’t it seem a good idea to consider sugar and flour likely causes of these diseases?”

Casey Means echoes this wisdom in her great book Good Energy.

She tells us: “Ultraprocessed foods make up 60 percent of calories consumed by adults and 67 percent consumed by children and they drive Bad Energy diseases like obesity, high blood pressure, dementia, type 2 diabetes, and insulin resistance.”

And, here’s what she tells us to do about it: “If you remember one food principle in this book, remember that cutting the unholy trinity of these three ingredients from your diet will completely change your health and ensure you’re making room for more Good Energy foods: 1. Refined added sugar; 2. Refined industrial vegetable and seed oils 3. Refined grains.”

The Benefits of Constraints

In all six studies—all six!—the participants who faced scarce resources performed better. They came up with more uses for the bricks. Their toys were the most fun. They morphed into MacGyver. Overall, not only did the scarcity groups come up with more solutions, but their solutions were also more efficient and creative.

The takeaway: when stuff is abundant, we tend to fix any problem with more stuff. To buy and add. We’re more likely to use items as advertised because there must be some other gadget out there we can buy to solve our problems.

The opposite happens in scarcity. Yes, our first tendency is to solve our issue by piling on more. But humans are persistent, creative creatures. We don’t give up if we can’t solve a problem with adding. Our species would have died off long ago if we quit when we didn’t have enough. In the modern world, if we push back against our tendency to add—forcing ourselves to solve a problem with what we have—we’ll likely solve it better, more creatively and efficiently. Creativity and efficiency bloom under scarcity.

The study reinforces years of research going back decades. By facing constraints, we often end up accomplishing more. And this isn’t even a relative ‘more with less’ thing. It’s just a more thing.

That’s from the chapter on “Stuff.”

As I read that, I thought of a couple brilliant wisdom gems on the power of constraints—one from Igor Stravinsky and another from Ralph Waldo Emerson.

The great composer Stravinsky said: “The more constraints one imposes, the more one frees oneself. And the arbitrariness of the constraint serves only to obtain precision of execution.”

btw... I asked ChatGPT to find that for me. In the process, I found another longer version of the wisdom from Poetics of Music in which he said: “My freedom will be so much the greater and more meaningful the more narrowly I limit my field of action and the more I surround myself with obstacles. Whatever diminishes constraint, diminishes strength. The more constraints one imposes, the more one frees oneself from the chains that shackle the spirit.” (←LOVE THAT!)

Then there’s Ralph Waldo Emerson. In his great book CREATOR, Steve Chandler tells us: “Ralph Waldo Emerson said, ‘As the gardener, by severe pruning, forces the sap of the tree into one or two vigorous limbs, so should you stop off your miscellaneous activity and concentrate your force on one or a few points.’

Why should you do that? Because more creative power is now available for the few points really important to you! So the pruning is a great idea. Look at the dying branches the gardener took away from the tree. Doesn’t the tree look healthier and more beautiful? ...

We don’t glamorize severe pruning. We don’t even want to talk much about it. Even though upon further review it’s seen to be profoundly creative.”

Constraints. They do a Hero good.

Let’s use them wisely TODAY.

Information Overload

At the start of the twentieth century, humans spent no time taking in digital information. By the 2020s, the average person spent between eleven and thirteen hours of their day consuming information on-screen and through speakers. Now 40 percent of this content is ‘user generated.’ It’s the YouTube and TikTok videos we watch, blogs and Reddit threads we read, and many podcasts we listen to.

Some scholars estimate that in one day we are now exposed to more information than a person in the fifteenth century encountered in a lifetime. Much of it leverages the scarcity loop to make us feel self-righteous, outraged, happy, sad, or correct—all so we’ll see ads.

The Columbia University media scholar Tim Wu explained, ‘A consequence of [the advertising business model] is a total dependence on gaining and holding attention. This means that under competition, the race will naturally turn to the bottom; attention will almost invariably gravitate to the more garish, lurid, outrageous alternative.’ This trickle of unpredictable negative information grabs us, leveraging the loop.

And this affects us. Consider, immediately after the 2013 Boston Marathon bombings, researchers from the University of California, Irvine, investigated two groups. The first group was made up of people who watched six of more hours of televised bombing coverage. The second group was people who actually ran in the 2013 Boston Marathon.

The findings: The first group, the bombing news bingers, were more likely to develop PTSD and other mental health issues. That’s worth repeating: people who binge-watched bombing news on TV from the comfort of home had more psychological trauma than people who were actually bombed.”

That’s from the chapter on how The Scarcity Loop operates on our brains in the context of access to “Information.”

I REPEAT... Research shows that we are exposed to MORE INFORMATION IN A SINGLE DAY than our ancestors from the fifteenth century were exposed to in THEIR ENTIRE LIFETIMES. That’s crazy. So is the fact that people who watched 6+ hours of news on the Boston Marathon had more PTSD symptoms than people who were actually there.

The last Note I created was on a book called Stolen Focus by Johann Hari. Check it out for more on “the unintended catastrophic consequences” of businesses built on attention economics—aka, businesses that make money by hacking your brain stem and capturing as much of your attention as possible. It’s not good. (And check out Nexus and The Chaos Machine as well!)

For now, here’s to jamming a stick in the scarcity loop behaviors as we fix our craving mindset and rewire our habits so we can give the world all we’ve got... TODAY!

Because of this, I’ve developed a motto I now use for any tribulations I face: ‘No problem, no story.’ Every story has a complication. A point where unplanned events make our life uncertain and challenging. If we shy away or pay to eliminate those, we remove challenge and gain certainty. But we also learn less about ourselves and don’t become the hero of our own journey.
Michael Easter

About the author

Michael Easter
Author

Michael Easter

American author, professor, and adventurer. Author of bestseller The Comfort Crisis.