Essays and worked examples on changing unwanted habits
The Psychology of QuittingUnderstand the argument that keeps bringing you back
Why 'it's not hurting anyone' feels like an airtight defense but often ignores indirect effects, what research on second-hand harm and relationship impacts shows, and how to examine the thought honestly.
Why comparing your current behavior to a worse past version can halt further change, what research on anchoring and self-regulation shows, and how to use past progress honestly.
Why 'I'll cut down instead' can be a genuine strategy or a way of keeping the habit alive, what research on harm reduction and moderation goals shows, and how to tell the difference.
Why 'I don't have an addictive personality' feels like evidence that your habit is fine, what research actually shows about the addictive personality concept, and why the absence of a personality type does not mean the absence of a problem.
Why being able to function with a habit does not mean the habit is harmless, what research on high-functioning addiction and compensatory behavior shows, and how to look past performance at what the habit actually costs.
Why 'the damage is already done' makes quitting feel pointless, what research on sunk cost bias and health recovery after cessation shows, and why stopping always matters, regardless of what came before.
Why believing you are uniquely able to control a habit is often the habit's most sophisticated defense, what research on optimism bias and illusory control shows, and how to test the belief honestly.
Why the absence of external recognition can make habit change feel pointless, what research on intrinsic motivation and social reinforcement shows, and how to find evidence of progress when no one else is looking.
Why 'I'll quit after this event' sounds like a plan but usually functions as a delay, what research on temporal landmarks and implementation intentions shows, and how to stop the finish line from moving.
Why treating hard work as currency that buys indulgence feels fair but follows a logic of its own, what research on licensing effects and moral self-regulation shows, and how to find rest that does not come with a hangover.