Have you ever wondered why breaking bad habits feels so difficult? Whether it’s skipping the gym, mindlessly eating a bag of chips, or procrastinating on important tasks, the struggle often comes down to a clash between instant gratification and our desire for long-term rewards. This battle isn't just about willpower—it's deeply rooted in how our brains are wired. In this post, we'll explore why it’s so hard to change habits and, more importantly, how you can take practical steps to break the cycle
The journey of understanding why change is challenging begins delving into what exactly constitutes a habit. A habit is a routine behavior performed with little or no conscious thought, formed through repeated actions over time. According to behavioral science experts, the neural pathways associated with habit formation strengthen with each repetition, making the behavior more automatic and less consciously directed.
The process of habit formation is intricately tied to our brain's reward system. Renowned psychologist Wendy Wood explains that habits develop when the brain starts associating a specific activity with a reward. Over time, this association becomes ingrained, leading to the automatic initiation of the behavior when exposed to similar circumstances.
The psychological tug of war between instant gratification and long-term benefits is why making healthier choices often feels like an uphill battle. Instant gratification, the desire to experience pleasure or fulfillment without delay, often overpowers our better judgment related to long-term benefits. The concept of "Delayed Gratification" sheds light on how our decision-making is impacted by our ability to delay immediate rewards in favour of future benefits. James Clear, author of "Atomic Habits", emphasizes that mastering the art of delayed gratification can pave the way to achieving long-term goals and breaking free from the shackles of unhealthy habits.
A simple yet illustrative example of the struggle between instant gratification and long-term benefits is the common decision of choosing between taking the stairs or the elevator. The elevator often appeals to our desire for comfort and speed, providing immediate satisfaction with less physical exertion. On the other hand, opting for the stairs aligns with long-term health benefits such as increased cardiovascular fitness and calorie burn, albeit at the cost of instant comfort and convenience.
This scenario illustrates the psychological dynamics at play in the everyday choices that often lead us towards instant gratification rather than long-term health benefits.
The notion that small decisions can significantly impact habit formation is a powerful one. A single choice, like taking the stairs instead of the elevator, may seem insignificant in isolation. However, when repeated over time, these small decisions can accumulate and snowball into long-term habit changes.
In "Atomic Habits", James Clear emphasizes the transformative power of making small changes. According to Clear, the accumulation of marginal gains leads to a significant positive impact over time, underlining the potential of incremental changes in breaking the cycle of unhealthy habits.
The endeavor to change unhealthy habits is often met with numerous challenges both from societal and individual fronts. Societally, the ubiquity of unhealthy options, aggressive marketing strategies, and the ease of access to options providing instant gratification pose significant hurdles. On an individual level, factors like stress, fatigue, and emotional associations with unhealthy habits further complicate the journey towards positive change.
While it may seem like a losing battle, overcoming the pull of instant gratification is entirely possible with the right strategies. Here are a few proven methods:
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Breaking bad habits isn’t easy, but with the right tools and mindset, lasting change is possible. At Constant Health, we’re here to support you every step of the way. You can read more about our science-backed strategies for building healthier habits around nutrition in this post or you can book a free consultation with one of our dietitians to explore how are program might be able to help you.
Our brains often lean towards instant gratification, often tied to bad habits, as it provides immediate reward or relief. This often makes bad habits a preferred choice over delayed but potentially greater long-term behaviours.
Practice mindfulness and use techniques like habit stacking to anchor new habits into your daily routine.
The commonly cited timeframe of 21 days to form a new habit varies greatly among individuals. The process is influenced by several factors including the complexity of the habit, individual differences, and the circumstances surrounding the individual.
Adopting baby steps, making environmental changes conducive to healthy habits, and practicing mindfulness techniques are effective strategies. Additionally, leveraging behavioural science insights can provide a structured approach to understanding and tackling unhealthy habits.
Absolutely. Modifying habits to better versions instead of outright elimination can be a more sustainable approach to positive change. This involves identifying and altering specific cues and rewards associated with the habit to steer behaviour in a healthier direction.
Societal pressures significantly impact our choices. Advertising, peer pressure, and accessibility of unhealthy options are major contributors to the perpetuation of unhealthy habits, underscoring the importance of a supportive environment in facilitating healthier choices.
Wendy Wood, a USC Dornsife Emerita Professor, has published extensively on habit formation and change. Some notable publications include:
Wood, W. (2018). Habit formation and change. Current Opinion in Behavioral Sciences, 20, 117-1221.
Wood, W. & Neal, D. T. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843-8631.
BJ Fogg, Ph.D., a Behavior Scientist at Stanford University, has shared insights on building lasting habits in his book "Tiny Habits: The Small Changes That Change Everything". His work emphasizes the simplicity of forming habits if done in the right way, as he elaborates in his Stanford Graduate School of Business talk, "Building Habits: The Key to Lasting Behavior Change"2.
James Clear, the author of "Atomic Habits", provides a detailed framework for understanding and building good habits. His book offers practical strategies based on scientific principles to form good habits, break bad ones, and master the tiny behaviors leading to remarkable results3.
