Why Your Bad Habits Keep Winning

Whether it’s biting your nails, smoking, procrastinating, or sleeping at 2am, we all have those pesky habits we just can’t seem to kick, right? We’ve all been there. But have you ever wondered why these bad habits keep winning the battle against your best efforts and intentions? Well, here are a few psychology-backed reasons:

The Subconscious Saboteur

Ever caught yourself doing your bad habit without even realizing it? Humans are creatures of habit, and our brains love routines. That’s why bad habits thrive in the repetitive, automatic actions like absentmindedly reaching for a cigarette or mindlessly scrolling through social media. It’s not just about what you consciously decide to do; it’s about the autopilot mode your brain enters, guided by deeply ingrained patterns. Understanding the subconscious influence behind your bad habits can  help you gain more control and finally break free of them. 

The Habit Loop Hijack

According to psychology, habits form in a three-step process: cue, routine, reward. The cue triggers the routine, leading to the reward, creating a loop that’s etched into your brain’s circuitry. Bad habits are hard to break when you don’t know what triggers them or find alternative ways to give yourself the same kind of satisfaction. 

Let’s say for example you have a problem with overspending. Your cue could be stress, boredom, or even the temptation of a sale. The routine kicks in, and suddenly, you’re swiping that credit card and bringing home a handful of shopping bags. It gives you temporary satisfaction, sure, but also the guilt of overspending. Instead, you might find it more rewarding to go for a walk, talk to a friend, or indulge in a hobby next time you feel stressed. 

The Dopamine Dilemma

Another reason why your bad habits keep winning is because they often provide a quick dopamine fix, creating a neurochemical craving that keeps you coming back for more. Think of the instant relaxation from a cigarette, the distraction of mindless snacking, or the mindless fun of falling down a social media rabbit hole. The payoff for doing these things is quick and easy, which is exactly what makes them so hard to resist. Not only that, bad habits also tend to disguise themselves as harmless indulgences, like an extra slice of cake or “just one more episode.” It seems like no big deal, but do it enough times and it’ll quickly turn into a bad habit before you know it. 

The Illusion of Willpower

Willpower is like a muscle – it can get tired, too. When you rely solely on willpower to break bad habits, it’s like sending a soldier into battle without reinforcements. Your mind can only handle so much before it reaches a breaking point and eventually relapses. Stress will chip away at our discipline and resilience, but understanding this limitation will help you to work better with your brain’s natural processes rather than against it.

So, What Can You Do?

Now that we’ve uncovered the secrets behind why your bad habits keep winning, let’s talk about how we can flip the script on them, shall we? There are two main problems with breaking bad habits: First, it’s not as enjoyable as giving in to them. When we try to resist, there’s no pleasure, no dopamine, and therefore no incentive to keep doing so. Rather than replacing them, try to swap them out for something healthier instead. Or, create a reward system for yourself to reinforce the positive behavior.

The second problem is a lack of awareness. A habit is often an unconscious action, so making it conscious changes it into a choice. Instead of quitting cold turkey, start with intentional action. Acknowledge your actions without judgment. It sounds counterintuitive, but this helps you detach from the emotions that keep you tied to those habits, like guilt, shame, restlessness, and discontentment. This heightened awareness will lead you to make more intentional choices and break the automatic cycle of bad habits.

Knowing the psychology behind why your bad habits keep winning hopefully empowers you to make more conscious, positive choices and build the foundation for lasting behavioral change. Ready to take control of your life again? What bad habits are you trying to break? Share your thoughts and insights in the comments below.

References: 

• Dr. Alok Kanojia (HealthyGamerGG). The Real Reason Your Bad Habits Keep Winning [Video]. YouTube. https://www.youtube.com/watch?v=498-bf2BhgQ&t=2s
• Duhigg, C. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.
• McGonigal, K. (2012). The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It. Avery.
• Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.
• Koehler, J. (2023) “Why Are Old Habits So Hard to Break?” Psychology Today. Retrieved from https://www.psychologytoday.com/intl/blog/beyond-school-walls/202304/why-are-old-habits-so-hard-to-break
• Parks, E. (2022) “7 Proven Steps to Forming Habits That Last.” Psychology Today. Retrieved from https://www.psychologytoday.com/us/blog/pain-rehabilitation/202201/7-proven-steps-forming-habits-last