FUNCTIONALLY CAFFEINATED WELLNESS: WHY ARE UNHEALTHY HABITS SO HARD TO BREAK?

a woman sitting at a desk with her hand on her head

Have you ever resolved to eat healthier, exercise regularly or quit procrastinating — only to find yourself slipping back into old patterns? You’re not alone. And quite frankly it seems a little unfair, just like it’s unfair that Doritos come in a million flavors and yet broccoli is stuck with just the broccoli flavor. What gives? 

The struggle to break unhealthy habits and cultivate positive ones is a universal human challenge, deeply rooted in the way our brains are wired. But understanding the science of habit formation and change can provide valuable insights — and practical strategies — to make lasting improvements.

The science behind habits

Habits are behaviors that become automatic through repetition. They are deeply ingrained in the brain, particularly in a region called the basal ganglia, which governs routine behaviors. Habits form because our brains seek efficiency. Once an action becomes habitual, the brain uses less energy, allowing us to focus on more pressing decisions.

The simplicity that makes habits efficient also makes them difficult to change. When we repeat an action, like eating dessert after dinner, our brain releases dopamine, a chemical associated with pleasure and reward. Over time, the brain learns to expect this reward, creating a strong craving when the behavior is disrupted. I want you to read that last sentence again because, wow! Our brains are basically fortune tellers with high expectations.

On the flip side, creating new habits requires deliberate effort and engaging the prefrontal cortex, the brain’s decision-making center. This is energy-intensive and requires consistent reinforcement to establish a new neural pathway. Without immediate rewards, forming good habits can feel like an uphill battle.

Why unhealthy habits persist

  • Immediate gratification: Unhealthy habits often provide quick rewards, whether it’s the sugar rush from a donut or the instant relaxation from scrolling social media. These rewards make unhealthy habits especially hard to resist.
  • Comfort and familiarity: Stress and boredom often drive us to seek comfort in familiar routines, even when those routines are harmful.
  • Environmental triggers: Habitual behaviors are often tied to specific cues, like reaching for snacks while watching TV. These triggers create an automatic response, reinforcing the habit. Fun/disturbing fact: TV companies purposely advertise specific foods/snacks at certain times of the day to influence you to get up from the couch and grab those M&Ms. Subliminal messaging is real, it’s really wild, and I highly recommend you look into this more if you are a nerd like me.  

How to break unwanted habits

  • Identify triggers: The first step to breaking a habit is understanding what prompts it. If you bite your nails when you’re stressed, recognize the situations or emotions that lead to this behavior. Once identified, you can work on replacing the habit with a healthier response.
  • Replace, don’t erase: It’s easier to replace a habit than to eliminate it entirely. For example, if you’re trying to quit snacking on chips, keep healthy alternatives like nuts or fruit within reach. This approach satisfies the craving without reinforcing the unhealthy behavior.
  • Use the “two-minute rule”: Take two minutes to do something  that will distract you from what you are habitually doing. Example: You don’t want to eat a dessert after dinner but there is something in the house – put it on a shelf you’d have to get a step stool to use. This extra bit of time and energy will be your reminder that this barrier is in your way for a reason. For habits you want to stop, make them inconvenient. If you’re trying to cut down on social media, log out of apps or turn off notifications. Creating small barriers can disrupt automatic behavior and give you time to reconsider.

Why good habits are hard to make

While unhealthy habits often come with immediate gratification, good habits usually require delayed gratification. The benefits of regular exercise or a healthy diet may take weeks or months to become noticeable. This delay can make it challenging to stay motivated.

Moreover, good habits often compete with established routines, requiring significant mental effort to override old patterns. Without a clear reward or immediate payoff, the effort to sustain a new habit can feel daunting.

How to stick to new habits

  • Start small and build momentum: Trying to overhaul your life overnight is a recipe for failure. Instead, focus on small, manageable changes. If you want to start exercising, begin with just five minutes a day. Success breeds success, and small wins can motivate bigger changes.
  • Link habits to existing routines: Known as “habit stacking,” this strategy involves attaching a new habit to an established one. For example, if you already brush your teeth every morning, add a one-minute meditation practice immediately afterward.
  • Track progress and celebrate wins: Keeping a record of your progress reinforces the habit and provides motivation. Apps, journals or simple checklists can help you stay accountable. Don’t forget to reward yourself for milestones — it helps sustain momentum. However, do not reward yourself with food/drink. Food/drink shouldn’t be linked in any way to a reward because that is a slippery slope.  

The road ahead

Breaking bad habits and forming good ones isn’t easy, but it’s not impossible. With the right strategies and a solid understanding of the science behind habits, you can take control of your behavior and create a life that aligns with your goals. The journey to better habits is a marathon, not a sprint. 

Jennifer Boltz-Harvey
Jennifer Boltz-Harvey is the owner and operator of Highly Motivated Functionally Caffeinated, LLC, a concierge personal training and nutrition coaching business in the Keys. Her passions include helping people reach their health goals as well as working out, cooking and traveling with her husband. She also really loves snuggles from her dog, Stella.