Study Reveals Our Underestimation of Habits' Profound Influence on Behavior

Key Findings

• Our predisposition for habit formation has provided a significant evolutionary advantage.
• A recent study highlights the underrated impact of habits on our behavior.
• Once ingrained, habits become so deeply rooted that they shape our identity.

Humans, often described as creatures of habit, naturally engage in consistent routines and behaviors, regardless of whether they are beneficial or detrimental. While habits offer both positive and negative aspects, once ingrained, they are notoriously difficult to break. Despite their undeniable impact, the significance of habits in shaping our behavior is commonly overlooked.

Scientific Research

According to research, habits are essentially automatic, unconscious, and executed with minimal intentionality and awareness. The time required for habit formation varies, ranging from four weeks to a longer timeframe depending on the habits and the nature of the study.

Dr. Debra Kawahara, PhD.

"People tend to overestimate the strength of their self-determination and self-control abilities." — Dr. Debra Kawahara, PhD.

A recent study delved into the influence of internal states, such as mood, on behavior. The researchers conducted two studies to explore this concept.

In one study, participants were asked to recall a happy, sad, or neutral event before engaging in a simple task designed to train them to press specific computer keys. After training, participants expressed their willingness to contribute more time to the study by pressing one of the keys.

Interestingly, participants who received extensive training to press a particular key were more likely to select that key. However, when questioned about their choice, participants attributed their behavior to their internal states (such as mood) rather than to their ingrained habits, even when habit was the primary driving force.

A second study asked participants to track their coffee-drinking habits over five days. The results revealed that participants inaccurately attributed their coffee consumption to fatigue rather than to habit, despite their relatively consistent fatigue levels.

Across both studies, participants consistently underestimated the influence of habits and overestimated the influence of internal states like mood and fatigue. Clinical psychologist Dr. Debra Kawahara, PhD., notes that these findings are consistent with previous research indicating that people tend to overestimate the role of emotions and mood in their behavior while underestimating the impact of ingrained habits.

"Typically, people want to believe that their self-determination and self-control abilities are stronger than they actually are," Kawahara explains. "We like to think we are the decision-makers behind our behaviors, not that our behaviors are automatic and unconscious."

Dr. Taish Malone, PhD, LPC.

"Our invested memories and emotions in practicing the habit persist, seeking the reward, solidifying the ingrained pattern."— Dr. Taish Malone, PhD, LPC.

Kawahara explains that habits become so deeply ingrained that it can be challenging to recognize the habitual nature of many of our daily routines. Over time, these habits become integral aspects of our identity.

"Once the habit loop is established, the brain region required to focus on the behavior or activity is no longer needed, freeing up capacity for other activities or behaviors," Kawahara explains.

Cultivating New Habits

Licensed professional counselor Dr. Taish Malone, PhD, LPC, elucidates the fundamental role of emotions, patterns, and memories in habit formation. When an action consistently yields a reward or favorable outcome, a robust association is formed. The emotions associated with the reward are stored as deeply engrained memories.

"Even when the action no longer brings the same reward, the memory pattern suggests that the reward is still likely," Malone explains. "Our invested memories and emotions in practicing the habit persist, seeking the reward, solidifying the ingrained pattern."

Introducing a reward system can be beneficial when cultivating a new habit.

"If practice and incentives are the glue that solidifies the strength of a habit, working backward is a surefire way to develop a positive habit," Malone advises.

Dr. Taish Malone, PhD, LPC.

"Working backward with rewards and practice can solidify positive habits."— Dr. Taish Malone, PhD, LPC.

Malone suggests identifying a reward, goal, or incentive, and then consistently practicing behaviors that lead to that incentive. For example, if you want to exercise more but dislike running, you can reward yourself with a treat or incorporate running into a location you enjoy. Alternatively, if you prefer working out at home, selecting a show you enjoy watching only while exercising can provide the motivation needed to make exercise a consistent part of your routine.

"We can either be influenced by favorable actions and naturally develop positive habits or intentionally rewire our brains to create desired outcomes, harnessing the power of neuroplasticity," Malone explains.

While "rewiring one's brain" may seem daunting, humans are highly adaptable creatures. Rewarding oneself is crucial whether one is starting a healthy habit or breaking a detrimental one.