Nail-biting, procrastination and avoidance are often framed as bad habits we can’t control, but a new psychology book argues that they’re more like survival strategies that may have once protected us.

In “Controlled Explosions in Mental Health,” clinical psychologist Dr. Charlie Heriot-Maitland examined why people stick with bad habits that seem to work against their own best interest.

Drawing on years of clinical research and therapeutic practice, the expert reveals how the brain prioritizes predictability and safety over comfort and happiness.

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

For much of human history, being caught off-guard could be fatal, research shows. “The brain prefers predictable pain over unpredictable threat,” Heriot-Maitland said. “It does not like surprises.”

When faced with uncertainty, the brain may opt for smaller, self-sabotaging behaviors rather than risking larger, unpredictable ones.

The book argues that “the brain uses these small harms as a protective dose to prevent further harms.” Procrastination, for example, may create stress and frustration, but it can also delay exposure to the higher-stakes fear of failure or judgment.

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“The central argument is that behaviors we label as ‘self‑sabotaging’ could actually be attempts by the brain to control discomfort,” Thea Gallagher, a psychologist and wellness programs director at NYU Langone Health, told Fox News Digital. 

In modern life, threats are often more emotional than physical. Rejection, shame, anxiety and loss of control can activate the same survival systems as a physical threat, experts say.

“Our brains have evolved to favor perceiving threat, even when there isn’t one, in order to elicit a protective response in us,” Heriot-Maitland said.

Self-criticism, avoidance and actions like nail-biting can function as attempts to manage the “dangers.”

Potential limitations

Gallagher noted that the book leans on clinical insight rather than empirical research.

“That doesn’t make it wrong, but it means the claims are more interpretive than scientific,” she said, noting that more data is needed to determine what is happening on 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 aren’t just about threat responses.

Rather than seeing patterns like procrastination as flaws, the book encourages people to understand their protective function. That said, people should seek professional support for destructive behaviors that could cause severe distress or self-harm.

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“I encourage my patients to think about short-term pain for long-term gain, because if you just respond to discomfort and distress in the moment, you might find yourself in longer-term patterns you don’t like or want,” Gallagher said.

“I don’t think it explains the motivations for all people, as everyone is different, but I think it can certainly apply to some.”

“Our brain is a survival machine.”

Heriot-Maitland noted that everyone has a choice in how they handle their own potentially harmful habits.

“We don’t want to fight these behaviors, but nor do we want to appease them and let them carry on controlling, dictating and sabotaging our lives,” he said.

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Gallagher shared the following practical tips for people who may notice these patterns.

No. 1: Shift from self‑judgment to self-compassion

Instead of asking yourself “Why am I like this?” try focusing on the function of the behavior, she advised. For example, does it serve to soothe, numb or distract from other fears or threats?

No. 2: Notice patterns without fighting them (initially)

“Observing the behavior with curiosity helps weaken the automatic threat response,” Gallagher said.

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No. 3: Build a sense of safety

This can mean relying on grounding techniques, supportive relationships, predictable routines and self‑soothing practices.

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No. 4: Practice small, low‑stakes exposure to feared situations

“If the brain fears uncertainty, gently introducing controlled uncertainty can help retrain it,” the expert recommended.

Years of high-intensity exercise may come with an unexpected heart risk for male endurance athletes over the age of 50, according to new research from the University of Leeds.

The study, published earlier this month in the European Journal of Preventive Cardiology, found that some endurance athletes over the age of 50 experienced potentially dangerous heart rhythm disturbances during or shortly after exercise, particularly those with scarring in the heart muscle.

Researchers followed 106 healthy male runners and cyclists using wearable activity trackers and implantable heart monitors. 

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About one in four experienced episodes of ventricular tachycardia, a rapid heart rhythm that can become life-threatening if sustained. Three in four of the athletes who had these episodes showed evidence of myocardial scarring.

“Our study shows that exercise was only associated with a risk of developing abnormal heart rhythms in those who were already high risk due to heart scarring,” lead author Wasim Javed said.

Researchers note that about 90% of exercise-related sudden cardiac deaths occur in males over 40, often without warning signs.

According to the American Heart Association, regular physical activity — even as little as 30 minutes most days — can significantly lower the risk of cardiovascular disease and stroke. 

Cardiologists at the Cleveland Clinic also say exercise strengthens the heart, improves circulation and supports overall cardiovascular health.

The findings suggest that while long-term endurance training may carry risks for a small subset of older athletes, exercise itself remains overwhelmingly beneficial.

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“Athletes who developed abnormal heart rhythms were not exercising more or harder than athletes without abnormal heart rhythms,” Javed said. 

“This suggests that exercise itself is not the cause but could act as a trigger for dangerous heart rhythms in those athletes already with an underlying heart issue.”

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Researchers say older male athletes, especially those with long competitive histories, should consider regular cardiovascular screening and discuss symptoms like unexplained dizziness, palpitations or breathlessness with a doctor. Wearable heart-monitoring devices may also help detect irregular rhythms early.

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“Exercise is safe and has immense benefits, but athletes in this group should have regular health checks to make sure they stay healthy,” Javed said.

Social connection is known to be a key factor in overall health and well-being.

About one in six people worldwide experience loneliness, which is linked to around 871,000 deaths annually due to impacts on health, according to the World Health Organization.

One approach gaining attention is the 5-3-1 rule, a simple framework designed to help people build and maintain social relationships in everyday life.

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The rule was reportedly developed by Canadian sociologist Kasley Killam, who argues that social health should be treated with the same consistency as physical or mental health.

“We need to be intentional about connection, just like we are with exercise and eating healthy foods,” Killam recently told Business Insider.

The 5-3-1 rule encourages social connection with three clear targets, as listed below.

5: Each week, spend time with five different people or social groups, such as friends, family members, coworkers, neighbors or acquaintances.

3: Each month, have three deeper conversations with people you trust, where interactions go beyond small talk.

1: Each day, aim for about one hour of social interaction, even if that time is spread out across shorter moments.

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The goal is to encourage regular, intentional connection.

Jess Diller Kovler, a New York-based psychologist with Well By Messer and the Cognitive Therapy Center of Manhattan, said frameworks like the 5-3-1 rule are especially relevant right now.

“We need this now, more than ever,” Kovler told Fox News Digital.

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She pointed out that many people underestimate how isolated they are, as modern communications, such as texting or social media, cannot fully substitute for face-to-face interaction.

The framework is meant to serve as a guideline, not something that needs to be followed perfectly, Kovler noted.

“Whether it’s 5-3-1 or 1-2-3 or 1-3-5 doesn’t matter. Anything beats zero-zero-zero,” she said.

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Jonathan Alpert, a New York-based psychotherapist and author of “Therapy Nation,” told Fox News Digital that building stronger social connections often starts with small, consistent steps rather than dramatic changes.

Alpert suggested choosing activities that create familiarity over time. “Join a class, volunteer, or show up regularly at the same gym or café. Familiarity builds comfort, and comfort builds relationships,” he said.

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The expert also encouraged people to be more proactive. 

“Instead of waiting for others to reach out, send the first text. Suggest the coffee. Most people want more connection, but don’t know how to start.”