The real reason for nail biting and other ‘bad habits’, according to psychologists
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Nail biting, procrastinating and avoidance are often presented as bad habits that we can’t control, but a new psychology book argues that they are more like survival strategies that once protected us.
In “Controlled Explosions in Mental Health,” clinical psychologist Dr. Charlie Heriot-Maitland examined why people maintain bad habits that seem to go against their own best interests.
Drawing on years of clinical research and therapeutic practice, the expert reveals how the brain prioritizes predictability and security over comfort and happiness.
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“Our brain is a survival machine,” he told News Digital. “It is programmed not to optimize our happiness and well-being, but to keep us alive.”
For much of human history, being taken by surprise could be fatal, research shows. “The brain prefers predictable pain over unpredictable threat,” Heriot-Maitland said. “He doesn’t like surprises.”
Experts say the brain prioritizes predictability and security over happiness, preferring familiar, controlled discomfort to unpredictable risk. (iStock)
When faced with uncertainty, the brain may opt for smaller, self-sabotaging behaviors rather than risk larger, unpredictable behaviors.
The book argues that “the brain uses these small damages as a protective dose to prevent greater damage.” Procrastination, for example, can create stress and frustration, but it can also delay exposure to the more important fear of failure or judgment.
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“The central argument is that the behaviors we label as ‘self-sabotage’ could actually be attempts by the brain to control discomfort,” Thea Gallagher, a psychologist and director of wellness programs at NYU Langone Health, told News Digital.
In modern life, threats are often more emotional than physical. According to experts, rejection, shame, anxiety and loss of control can activate the same survival systems as a physical threat.
What seems like self-sabotage is often a way to delay or soften exposure to feared outcomes like failure, judgment or rejection, one expert said. (iStock)
“Our brains have evolved to favor the perception of threats, even when there are none, in order to provoke a protective response in us,” Heriot-Maitland said.
Self-criticism, avoidance, and actions such as nail biting can function as attempts to manage “dangers.”
Potential limitations
Gallagher noted that the book is based on clinical knowledge rather than empirical research.
“That doesn’t mean it’s wrong, but it means the claims are more interpretive than scientific,” he said, noting that more data is needed to determine what’s happening at a “mechanistic level.”
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Gallagher also emphasized that external factors, such as ADHD, trauma, chronic stress, or socioeconomic pressures, can shape these behaviors in ways that are not just about threat responses.
Long-term improvement comes from building security, observing patterns with curiosity, and gradually tolerating uncertainty rather than fighting or appeasing the behavior, one expert advised. (iStock)
Instead of seeing patterns like procrastination as defects, the book encourages people to understand their protective function. That said, people should seek professional support for destructive behaviors that could cause serious distress or self-harm.
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“I encourage my patients to think about short-term pain for long-term gains, because if they simply respond to discomfort and distress in the moment, they could run into long-term patterns that they don’t like or want,” Gallagher said.
“I don’t think this explains everyone’s motivations, as everyone is different, but I think it can certainly apply to some.”
“Our brain is a survival machine.”
Heriot-Maitland noted that everyone can choose how to manage their own potentially harmful habits.
“We don’t want to fight these behaviors, but we also don’t want to appease them and let them continue to control, dictate and sabotage our lives,” he said.
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Gallagher shared the following practical tips for people who may notice these patterns.
#1: Move from self-judgment to self-compassion
Instead of asking yourself “Why am I like this?” Try to focus on the function of the behavior, he advised. For example, does it serve to calm, numb, or distract from other fears or threats?
Understanding the protective function of “bad” behaviors can reduce shame and open the door to more effective changes, without excusing harm. (iStock)
No. 2: Observe patterns without fighting them (initially)
“Observing behavior with curiosity helps weaken the automatic response to threat,” Gallagher said.
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No. 3: Develop a sense of security
This may mean relying on grounding techniques, supportive relationships, predictable routines, and self-soothing practices.
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#4: Practice small, low-risk exposure to feared situations
“If the brain fears uncertainty, gently introducing controlled uncertainty can help retrain it,” the expert recommended.
Khloe Quill is a lifestyle production assistant at News Digital. She and the lifestyle team cover a range of topics including food and drink, travel and health.