The human brain can be thought of as having two systems for processing information: the automatic system and the reflective system. The automatic system is fast, intuitive, and operates without conscious awareness. The reflective system, on the other hand, is slower, deliberative, and requires conscious effort.

Based on the book "Nudge" by Richard Thaler and Cass Sunstein, here are some examples of activities that rely on automatic system reactions versus reflective system reactions:

Automatic System Reactions

Blinking: Our eyes automatically blink to keep them moist and protect them from foreign objects.

Breathing: Our bodies automatically regulate our breathing without us needing to consciously think about it.

Swallowing: We swallow without thinking to move food and liquid from our mouths to our stomachs.

Flinching: We flinch without thinking when something comes towards our face or body.

Pulling your hand away from a hot surface: We automatically remove our hand from a hot surface to avoid injury.

Driving on familiar routes: We can drive on familiar routes without thinking through each turn and decision.

Checking your phone when it beeps: We can feel compelled to check our phone when it beeps without thinking about it.

Reflective System Reactions

Solving a math problem: We need to consciously think through the steps and calculations to solve a math problem.

Planning a vacation: We need to reflect on our preferences and options to plan a vacation.

Choosing a career path: We need to reflect on our skills and interests to choose a career path.

Deciding on a diet plan: We need to reflect on our goals and options to decide on a diet plan.

Buying a car: We need to reflect on our needs and preferences to buy a car.

Choosing a health insurance plan: We need to reflect on our health needs and options to choose a health insurance plan.

Evaluating investment options: We need to reflect on our financial goals and options to evaluate investment options.

Deciding on a retirement plan: We need to reflect on our future needs and options to decide on a retirement plan.

It is important to understand the difference between these two systems in order to make effective decisions and avoid common biases. By recognizing when we are relying on automatic system reactions versus reflective system reactions, we can make more deliberate choices and avoid making decisions that are influenced by our biases and heuristics.

Automatic versus Reflective Systems in Other Areas

In addition to the examples listed above, there are many other areas where we rely on automatic versus reflective systems. For example, we use automatic systems when we speak our native language fluently, but we rely on reflective systems when we are learning a new language or trying to improve our communication skills. Similarly, we use automatic systems to walk or ride a bike, but we rely on reflective systems when we are learning a new motor skill, such as shooting a free-throw or a golf swing.

We also use automatic systems when we are familiar with a certain unit of measurement, such as Fahrenheit or Celsius, but we rely on reflective systems when we are using a new unit of measurement or trying to convert between units.

Developing Beneficial Automatic Systems with Reflective System and Mindfulness

By understanding the difference between automatic and reflective systems, we can develop beneficial automatic systems through reflective practice and mindfulness. For example, we can use reflective systems to develop healthy habits, such as exercise and meditation, which can become automatic over time. We can also use reflective systems to develop positive thought patterns, which can improve our overall well-being and mental health.

In summary, having an understanding of automatic and reflective systems can help us make more deliberate choices and avoid common biases. By using reflective systems to develop beneficial automatic systems, we can improve our day-to-day life and overall health.