Why procrastination and nail-biting may not just be bad habits

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

Clinical psychologist Dr. In his book “Controlled Explosions in Mental Health,” Charlie Heroot-Maitland examined why people stick to bad habits that seem against their 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 Fox News Digital. “It is programmed not to optimize our happiness and well-being, but to keep us alive.”

Research shows that for most of human history, being caught off guard could be fatal. “The brain prefers predictable pain over unpredictable threat,” Heriot-Maitland said. “He doesn’t like surprises.”

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

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

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“The basic argument is that the behaviors we label as ‘self-sabotaging’ may actually be the brain’s attempts to control discomfort,” Thea Gallagher, psychologist and director of wellness programs at NYU Langone Health, told Fox News Digital.

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

What appears to be self-sabotage is often a way to delay or soften exposure to feared consequences, such as failure, judgment or rejection, one expert said. (iStock)

“Our brains have evolved to prefer to perceive threat, even when there is no threat, to elicit a protective response within us,” Heriot-Maitland said. he said.

Actions such as self-criticism, avoidance, and nail-biting can function as attempts to manage “dangers.”

Potential limitations

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

“That doesn’t mean it’s wrong, but it does mean the claims are interpretive rather 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 also shape these behaviors in ways that are not limited to threat responses.

One expert suggested that long-term recovery would come from building security, observing patterns with curiosity, and gradually tolerating uncertainty rather than fighting or appeasing the behavior. (iStock)

Rather than viewing patterns such as procrastination as flaws, the book encourages people to understand their protective functions. However, people need to seek professional support for disruptive behavior that may cause serious 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 only react to the discomfort and distress in the moment, you may find yourself in long-term patterns that you don’t like or want,” Gallagher says. he said.

“I don’t think this explains motivations for all people because everyone is different, but I think it could certainly be true for some.”

“Our brain is a survival machine.”

Heriot-Maitland noted that everyone has a choice about how they deal with their own potentially harmful habits.

“We don’t want to fight these behaviors, but we also don’t want to appease them and allow them to continue to control, dictate and sabotage our lives,” she said.

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Gallagher shared the following practical tips for those who might spot these patterns.

No. 1: Shifting from self-judgment to self-compassion

Ask yourself “Why am I like this?” Instead of asking. Try focusing on the function of the behavior, he advised. For example, does it serve to soothe, anesthetize, 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: Recognize patterns without fighting them (at first)

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

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No.3: Create a sense of security

This may mean relying on grounding techniques, supportive relationships, predictable routines, and self-calming practices.

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Step 4: Practice small, low-risk exposures to feared situations

“If the brain is afraid of uncertainty, slowly introducing controlled uncertainty can help retrain it,” the expert said.