Health
The real reason for nail-biting and other ‘bad habits,’ according to psychologists
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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.”
Experts say the brain prioritizes predictability and safety over happiness, preferring controlled, familiar discomfort to unpredictable risk. (iStock)
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.
What looks like self-sabotage is often a way to delay or soften exposure to feared outcomes such as failure, judgment or rejection, an expert said. (iStock)
“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.
Long-term improvement comes from building safety, observing patterns with curiosity, and gradually tolerating uncertainty rather than fighting or appeasing the behavior, an expert advised. (iStock)
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?
Understanding the protective function of “bad” behaviors can reduce shame and open the door to more effective change, without excusing harm. (iStock)
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.
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Feeling lonely may take a toll on older adults’ memory — but it may not speed up cognitive decline, according to a new study.
Researchers from Colombia, Spain and Sweden analyzed data from more than 10,000 adults ages 65 to 94 across 12 European countries and found those who reported higher levels of loneliness did worse on memory tests at the start of the study, according to research published this month in the journal Aging & Mental Health.
Over a seven-year period, however, memory decline occurred at a similar rate regardless of how lonely participants felt.
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“The finding that loneliness significantly impacted memory, but not the speed of decline in memory over time was a surprising outcome,” lead author Dr. Luis Carlos Venegas-Sanabria of the School of Medicine and Health Sciences at the Universidad del Rosario said in a statement.
Loneliness may be linked to memory performance in older adults, a new study suggests. (iStock)
“It suggests that loneliness may play a more prominent role in the initial state of memory than in its progressive decline,” Venegas-Sanabria said, adding that the findings highlight the importance of addressing loneliness as a factor in cognitive performance.
The findings add to debate about whether loneliness contributes to dementia risk. While loneliness and social isolation are often considered risk factors for cognitive decline, research results have been mixed.
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The study looked at data from the long-running Survey of Health, Ageing and Retirement in Europe (SHARE), which tracked 10,217 older adults between 2012 and 2019. Participants were asked to recall words immediately and after a delay to measure memory performance.
Social isolation and loneliness could play a surprising role in cognitive health among seniors. (iStock)
Loneliness was assessed using three questions about how often participants felt isolated, left out or lacking companionship.
About 8% of participants reported high levels of loneliness at the outset. That group tended to be older, more likely to be female and more likely to have conditions such as depression.
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Researchers found that those with higher loneliness had lower scores on both immediate and delayed memory tests at baseline. Still, all groups — regardless of loneliness level — experienced similar declines in memory over time.
The results suggest loneliness may not directly accelerate the progression of memory loss, though it remains linked to poorer cognitive performance overall.
Researchers look at a brain scan at the National Institutes of Health in Bethesda, Maryland. (Saul Loeb/AFP/Getty Images)
Experts warn, however, that the findings should not be interpreted to mean loneliness is harmless.
“The finding that lonely older adults start with worse memory but don’t decline faster is actually the most interesting part of the paper, and I think it’s easy to misread,” said Jordan Weiss, Ph.D., a scientific advisor and aging expert at Assisted Living Magazine and a professor at NYU Grossman School of Medicine.
“It likely means loneliness does its damage earlier in life, well before people show up in a study like this at 65-plus,” Weiss told Fox News Digital.
By older age, long-term social patterns may already be established, making it harder to detect when the effects of loneliness first took hold, an aging expert says. (iStock)
He suggested that by older age, long-term social patterns may already be established, making it harder to detect when the effects of loneliness first took hold.
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“By the time you’re measuring someone in their late 60s, decades of social connection patterns are already baked in,” he said.
Weiss, who was not involved in the research, added that loneliness may coincide with other health conditions, and noted that participants who felt more isolated also had higher rates of depression, high-blood pressure and diabetes. The link, he said, may reflect a cluster of health risks rather than a direct cause.
“While they can go hand-in-hand, it’s not clear that loneliness contributes to dementia,” a psychotherapist says. (iStock)
Amy Morin, a Florida-based psychotherapist and author, said the findings reflect a broader pattern in research on loneliness and brain health, and that the relationship may be more complex than it appears.
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“The evidence shows there’s a link between loneliness and cognitive decline but there’s no direct evidence of a cause and effect relationship,” she said. “So while they can go hand-in-hand, it’s not clear that loneliness contributes to dementia.”
Morin added that loneliness, which can fluctuate, may not be the root of the problem, but rather a symptom of other underlying mental or physical health issues.
Researchers suggested screening for loneliness be incorporated into routine cognitive assessments as one way to support healthy aging. (iStock)
She said staying socially and mentally engaged is crucial for overall brain health.
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“It’s important to be proactive about social activities,” Morin said. “Joining a book club, having coffee with a friend, or attending faith-based services can be a powerful way to maintain connections in older age.”
The researchers also suggested screening for loneliness be incorporated into routine cognitive assessments as one way to support healthy aging.
Fox News Digital reached out to the researchers for comment.
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Research continues to uncover new details on how fasting may help extend life.
A new study published in the journal Nature Communications investigated how intermittent fasting can boost longevity in small worms often used in aging research.
Researchers from the University of Texas Southwestern Medical Center in Dallas compared worms that were fed normally to those that underwent a 24-hour fast in early adulthood and were then fed again, according to a press release.
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The scientists measured a variety of factors, including stored fat, gene activity related to fat metabolism and lifespan.
The results showed that the life-boosting benefit did not depend on the fasting itself but on the body’s behavior after eating again.
Experts say sustainability is key when choosing a long-term weight-loss strategy. (iStock)
Study lead Peter Douglas, associate professor of molecular biology and a member of the Hamon Center for Regenerative Science and Medicine at UT Southwestern, suggested that these discoveries “shift the focus toward a neglected side of the metabolic coin – the re-feeding phase.”
“Our data suggest that the health-promoting effects of intermittent fasting are not merely a product of the fast itself, but are dependent on how the metabolic machinery recalibrates during the subsequent transition back to a fed state,” he said.
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“Our findings bridge a gap between lipid metabolism and aging research,” he added. “By targeting aging, the single greatest risk factor for human disease, we move beyond treating isolated conditions toward a preventive model of medicine that enhances quality of life for all individuals.”
Lauri Wright, director of nutrition programs at the University of South Florida’s College of Public Health, called this a “high-quality” study that adds an “important nuance to how we think about fasting and longevity.”
Intermittent fasting typically involves limiting meals to an eight-hour daily window or fasting every other day. (iStock)
The benefits of the refeeding phase after fasting were “especially interesting,” Wright, who was not involved in the study, told Fox News Digital.
“The researchers showed that longevity was linked to the body’s ability to turn off fat breakdown after fasting, allowing cells to restore energy balance,” she reiterated.
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“From a scientific standpoint, that’s a meaningful shift because it suggests fasting is not just about burning fat, but about metabolic flexibility.”
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Fasting may support longevity through triggering metabolic switching, enhancing cellular repair and stress resistance and improving markers like insulin sensitivity, research shows.
Limitations and cautions
Although this study provides “important insight” on the power of refeeding, Wright noted that the findings should be approached with caution, as the study was done on worms and cannot always be translated to humans.
“Additionally, it explains how a process might work in a controlled lab condition rather than real-world eating behaviors,” she added as a limitation. “Finally, the study is short-term and doesn’t give us the long-term translation on lifespan outcomes.”
The review found intermittent fasting was barely more effective than doing nothing, according to the study authors. (iStock)
Wright cautioned that fasting is “not a magic solution for longevity, and how you eat overall matters more than when you eat.”
“I advise, first and foremost, to focus on diet quality, including a variety of fruits and vegetables, healthy fats and minimally processed foods,” she said.
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For those who are considering fasting, it’s better to stick with a moderate plan — like a 12- to 14-hour overnight fast — rather than going to extremes, Wright said. After fasting, she recommends focusing on well-balanced meals.
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Several groups of people should be cautioned against fasting, according to Wright, including those with diabetes who are on insulin or hypoglycemic medications, those who are pregnant or breastfeeding, anyone with a history of eating disorders and older adults at risk of malnutrition.
Anyone considering intermittent fasting should consult with a doctor before starting.
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