Your "Bad Habits" May Actually Be Your Brain Protecting You

That anxious habit you've been trying to break might not be self-sabotage after all.

Clinical psychologist Dr. Charlie Heriot-Maitland spent years studying why people cling to behaviors that seem harmful. His new book "Controlled Explosions in Mental Health" reveals a surprising truth: our brains use these "bad habits" as protective shields against bigger threats.

"Our brain is a survival machine," Heriot-Maitland told Fox News Digital. "It is programmed not to optimize our happiness and well-being, but to keep us alive."

For most of human history, being caught off-guard could mean death. Our brains evolved to prefer predictable discomfort over unpredictable danger, even when that predictability causes us pain.

Procrastination creates stress, but it also delays the scarier possibility of failure or judgment. Nail-biting feels unpleasant, but it gives the brain something to control when everything else feels chaotic. These small, manageable pains act as pressure valves preventing larger emotional explosions.

In modern life, our ancient threat-detection system treats rejection, shame, and anxiety like physical dangers. The brain can't tell the difference between a job interview and a predator, so it reaches for the same protective behaviors our ancestors used to survive.

"The brain prefers predictable pain over unpredictable threat," Heriot-Maitland explained. "It does not like surprises."

Why This Inspires

This research flips the script on self-improvement. Instead of beating yourself up for having "bad habits," you can recognize them as your brain trying to keep you safe.

Dr. Thea Gallagher, a psychologist at NYU Langone Health, says this perspective opens the door to real change. When we understand why we do something, we can address the underlying fear instead of just fighting the symptom.

She recommends practicing self-compassion first. Ask yourself what function the behavior serves rather than judging yourself for doing it. Notice patterns with curiosity, not criticism.

Building genuine safety helps too. Grounding techniques, supportive relationships, and predictable routines can calm the threat response. Then you can gradually introduce small amounts of controlled uncertainty to retrain your brain.

"I encourage my patients to think about short-term pain for long-term gain," Gallagher said. Running from discomfort in the moment often creates longer-term patterns we don't want.

The research reminds us that change starts with understanding, not willpower. Your brain is doing its best to protect you, even when its methods seem counterproductive. Recognizing that protective impulse is the first step toward finding healthier ways to feel safe.