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Nail biting, procrastination and avoidance are often classified as bad habits we can’t control, but a new psychology book says they’re similar survival strategies that may once have protected us.
In “The Controlled Explosion of Mental Health,” psychologist Dr. Charlie Heroot-Maitland explores why people stick to bad habits that seem to work against their best interests.
Drawing on years of medical research and therapeutic practice, an expert reveals how the brain prioritizes predictability and safety over comfort and pleasure.
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“Our mind is a heavy machine,” he told Fox News Digital. “It is not designed to improve our happiness and well-being, but to keep us alive.”
For most of human history, being caught off guard has been fatal, research shows. “The brain prefers predictable pain to unexpected threat,” says Heriot-Maitland. “It doesn’t like surprises.”
Experts say the mind prioritizes predictability and safety over happiness, preferring controlled, familiar discomfort over unexpected risk. (Stock)
When faced with uncertainty, the brain may choose a small, self-harming behavior rather than a large, unpredictable risk.
The book states that “the brain uses these small risks as a protective dose to prevent further damage.” Procrastination, for example, can create stress and frustration, but it can also delay exposure to fear of failure or higher judgment.
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“The main argument is that the behaviors we call ‘self-harm’ may actually be the brain’s attempts to control discomfort,” Thea Gallagher, director of mental health and wellness programs at NYU Langone Health, told Fox News Digital.
In today’s world, threats are often emotional rather than physical. Rejection, embarrassment, anxiety and loss of control can activate the same survival systems as a physical threat, experts say.
What appears to be self-sabotage is often a way to delay or soften exposure to feared consequences such as failure, judgment or rejection, the expert says. (Stock)
“Our brains have evolved to like to perceive a threat, even if there isn’t one, to elicit a protective response from us,” Heriot-Maitland said.
Self-criticism, avoidance and actions such as nail biting can serve as attempts to control “accidents.”
Possible limitations
Gallagher noted that the book relies on clinical insight rather than empirical research.
“That doesn’t make it wrong, but it does mean that the claims are more descriptive than scientific,” he said, noting that more data is needed to determine what’s happening “on a mechanical level.”
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Gallagher also emphasized that external factors, such as ADHD, trauma, chronic stress or socioeconomic pressures, can shape this behavior in ways that are not just about threat responses.
Long-term improvement comes from structural safety, looking for patterns with curiosity, and gradually tolerating uncertainty rather than fighting or appeasing behavior, advises the expert. (Stock)
Rather than seeing patterns like procrastination as mistakes, this book encourages people to understand their own protective work. That said, people should seek professional support for harmful behaviors that can cause severe distress or self-harm.
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“I encourage my patients to think of short-term pain for long-term gain, because if you’re just responding to hurt and stress in the moment, you may find yourself in long-term patterns that you don’t like or want,” says Gallagher.
“I don’t think it explains everyone’s motivations, as everyone is different, but I think it can work for some.”
“Our mind is a survival machine.”
Heriot-Maitland noted that everyone has a choice about how to manage their own potentially harmful habits.
“We don’t want to fight this behavior, but we also don’t want to appease them to continue to control, dominate and destroy our lives,” he said.
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Gallagher shared the following practical tips for people who may notice these patterns.
No. 1: Move from self-judgment to self-compassion
Instead of asking yourself “Why am I like this?” try to focus on work ethics, he advises. For example, does it help calm, calm or distract from other fears or threats?
Understanding the protective function of “bad” behavior can reduce shame and open the door to effective change, without justifying harm. (Stock)
No. 2: Notice patterns without fighting them (at first)
“Watching behavior with curiosity helps to weaken the automatic threat response,” Gallagher said.
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No. 3: Build a sense of security
This can mean relying on self-reinforcing strategies, supportive relationships, predictable processes and submissive processes.
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No. 4: Practice exposure to low, small, feared situations
“If the brain is afraid of uncertainty, gently introducing controlled uncertainty can help retrain it,” recommends the expert.
