Why do we keep making unhealthy choices (even when we want to change)?

If you've ever wondered, "Why do I keep doing this when I know it's not good for me?" You are not alone. Whether you're skipping workouts, overindulging on sugary treats, or staying stuck in unhelpful habits, this challenge is universal.

The good news is that it's not about willpower; it's about understanding how your brain works and rewiring it for healthier habits. In this blog, we'll explore why these habits persist, provide actionable tips to break the cycle and show how you can make positive changes easier.

Why do we get stuck in bad habits?

Humans are complex beings, so our brains are wired for efficiency. Habits form, so we can make simple decisions automatically, without thinking - freeing up mental energy for other, seemingly more important things. But sometimes, those automatic choices work against us. Here's why:

Habit loops rule the day

Every habit follows the same cycle: Cue → Routine → Reward. For example:

• Cue: Stress at work.

• Routine: Reaching for a sugary snack.

• Reward: A quick hit of dopamine that feels like relief.

The reward keeps the habit alive even when you know the snack won't solve the stress.

Emotions drive our actions

Habits often stem from emotional needs, like comfort, distraction, or celebration. When we're tired, overwhelmed, or craving connection, it's easy to default to behaviours that feel soothing in that moment but sabotage our long-term goals.

Long-term vs. short-term thinking

The brain's limbic system (which craves instant gratification) often overrides the prefrontal cortex (which is responsible for planning and long-term thinking). This tug-of-war makes it hard to choose a long-term win, like skipping dessert, over short-term pleasure.

How this shows up for my clients. Let's see if this resonates with you:

The busy professional

With back-to-back meetings and a packed schedule, unhealthy habits like skipping meals or defaulting to fast food are often born out of convenience.

Top Tip: Automate healthier choices. Prep grab-and-go meals or keep healthy snacks like fruit and nuts on hand. This removes the decision-making burden when you're pressed for time.

The juggling parent

Parents and caregivers are often so focused on the needs of others that they neglect themselves, relying on quick fixes like caffeine or comfort foods to maintain energy and keep going.

Top Tip: Create a 10-minute "reset ritual" each day. This could be a quick walk, breathing exercises, or journaling—something just for you to break the stress cycle.

The burned-out health seeker

In the depths of burnout and overwhelm, the sheer volume of (often conflicting) health and wellness information makes it easy to feel paralysed and not know where to start. You may jump between plans or lose momentum when results aren't immediate.

Top Tip: Focus on one habit at a time. Start small, like adding one vegetable to each meal or drinking more water. Acknowledge each step forward and build on it. Your confidence and motivation will grow.

Let's rewire those habit loops

Now that we understand the why, let's focus on the how. Here are my top strategies for breaking the cycle:

1. Identify the cue

Pay attention to what triggers your habits. Is it stress, boredom, or a specific time of day? Awareness is the first step to change.

2. Replace the routine

Once you spot a cue, experiment with healthier alternatives. For example:

• Instead of stress-eating, try a quick stretch or listen to calming music.

• Replace late-night TV binges with a bedtime routine to unwind.

3. Make healthy choices easier

Set up your environment for success:

• Keep healthy snacks visible and indulgent ones out of sight (or out of the house!)

• Lay out workout clothes the night before.

• Use smaller plates to encourage mindful eating.

4. Celebrate progress

Every small win matters! Give yourself credit for drinking an extra glass of water, swapping chips for veggies, or getting outside for a walk. Small steps lead to big changes. Consistency is key.

5. Lean into support

It's a fact that we change our habits more quickly if we are accountable to someone else. Share your goals with a friend, or work with a health coach who can guide you through the ups and downs, and help you to keep moving forward, one step at a time.

Ready to break the cycle and build your own healthier habits?

Change is possible whether you're a busy professional, a juggling caregiver, or a burned-out health seeker. Together, we can

• Uncover what's holding you back

• Create personalised strategies

• Make healthier choices feel natural.

Let's start this journey today. Book a complimentary 30-minute Clarity Call today and take your first step toward lasting change. You deserve a life where your habits work for you, not against you.

Content Disclaimer

Whilst we have made every effort to ensure the contents of this article are accurate, the recommendations given are solely intended as information and education and should not be taken as medical advice. The author disclaims all liability in connection with the use of the information presented herein. Please seek advice from your doctor before starting any new health regime and consult a nutritional therapist or doctor for advice regarding specific medical conditions.