The Habit Trap: Why We Fall Into Bad Habits & How to Escape

Unlock the psychology behind habit loops and discover practical strategies for lasting change

Greetings,

If you’re struggling with forming healthy habits, you’re not alone. Habits are automatic behaviors triggered by specific cues in our environment. Repeated behavior causes changes in our neural pathways. This week, we will explore the psychology behind self-defeating behavior and how to escape.

The Science of Habit Formation

Our minds respond to self-soothing and pleasure more than to deprivation. When something feels good, the brain releases endorphins. This is why willpower often fails. We become addicted to positive feelings. Over time, and without conscious thought, the signal prompts the unwanted behavior.

A flood of endorphins reinforces the habit loop, making us want to repeat the behavior in the future. This is why it’s hard to quit eating junk food or stop smoking. Everyone craves gratification.

A Hypothetical Case Study:

Michelle goes to the movies with her husband, John, every weekend. When they arrive, they have the same routine. John heads for the concession stand and buys a huge tub of buttered popcorn, two large soft drinks, and candy.

Before the show even starts, they dig into the treats. After all, everyone around them is busy chewing and slurping. They usually spend a whopping twenty dollars on junk food, not to mention the extra weight they gain from gorging during the show. Michelle wants to stop, but John says going to the movies without buying treats just wouldn’t feel the same.

The next weekend, he insists on having his snacks. Michelle sits next to him while he stuffs his face with popcorn. She can smell it and after a week of deprivation, she’s back to eating again.

Breaking the Cycle:

Michelle realizes she and John have bad habits. Without her husband’s support, she’s not likely to succeed at breaking the cycle. Here are Michelle’s options.

1. Avoid going to the movies. If she doesn’t go there, she doesn’t have an opportunity to reinforce the habit.

2. Decide to go but convince John not to buy popcorn, drinks or candy.

3. Prepare substitute snacks, something healthier. This might be walnuts, pecans, or peanut butter with apple slices or celery.

4. Make her own popcorn, using organic corn kernels cooked in avocado oil and topped with sea salt. If she must have butter, she can drizzle some from home. The popcorn sold at the theater is cooked in unhealthy oil, oversalted, and drenched in butter-flavored chemicals. She can bring water and decline the candy.

Bad Habits at Work

People often complain about developing bad habits while in the workplace. If your office is near a breakroom, and you always walk by donuts, cookies or other unhealthy food, push to change the rules. No food on the table before or after lunch. You don't want to grab a handful of junk on the way to your desk. Work is a place to work, not to eat. Your boss should support you, unless they're part of the problem. In that case, find an alternative route to your work area, or avoid looking at the snacks, since quitting and finding a new job isn't always feasible.

Social Influences on Eating, Drinking, Smoking and Other Habits

If everything you do with your friends centers around unhealthy habits, you may have to limit your time with them. Perhaps your friends will be supportive and willing to try new activities. If not, remember, people tend to encourage each other to eat, drink, and smoke more than a person might do otherwise.

A Desire to Change is the Key to Success

The reward center in the brain overrides common sense. Everyone knows the hazards of tobacco, alcohol, overeating, and drugs. It takes both the desire to quit and a support system to replace bad habits with healthy ones.

The case study woman, Michelle, must have the desire to break her own habit. It’s not John’s responsibility to change. But it will take more than willpower for Michelle to stop. Without John’s support, she must avoid the triggers that started her habit.

How Long to Break a Bad Habit?

Studies say it takes anywhere between two weeks to several months to disrupt the neural pathway the trigger created. My own habits have taken ninety or more days to break. Here’s what to do while waiting.

1. Identify the trigger.

What was the cue that hooked you? Was it a person, place, or activity?

2. Analyze the trigger.

Is the trigger released out of happiness or misery? Michelle associated unhealthy snacks with the pleasure of watching a movie. Someone else might smoke or take drugs to relieve their stress. Understanding a trigger is half the battle. Triggers affect emotions, and emotions fuel habits.

Some people have found keeping a journal helpful in stopping self-sabotage. Writing about emotions may make some people feel better.

3. Find healthier ways to enjoy life.

Develop new habits while forgetting the old ones. Spend time exploring ways to feel happier.

Thank you for reading.