We all know that certain habits like smoking, overeating, or excessive drinking are harmful, but why is it so hard to stop them? Despite knowing the negative consequences, why do we keep repeating these behaviors?

Scientists funded by the NIH have been investigating the brain mechanisms that make habits, particularly harmful ones, so difficult to break.

According to Dr. Nora Volkow, director of NIH’s National Institute on Drug Abuse, habits form through repetition and can become automatic, requiring less conscious thought. This makes tasks like driving or brushing your teeth effortless. But habits linked to rewards, such as overeating or smoking, trigger the brain's "reward" centers, releasing dopamine, which strengthens the behavior over time.

The problem with pleasure-based habits is that dopamine creates cravings, making it even harder to resist. In fact, as Dr. Russell Poldrack explains, these cravings can persist even after the behavior no longer provides the same pleasure, explaining why addiction is so hard to overcome.

The good news is that humans are capable of changing habits by practicing self-control. Dr. Roy Baumeister, a psychologist at Florida State University, likens self-control to a muscle, it gets stronger the more you use it. Regular self-control exercises, like keeping a food diary or sitting up straight, can help improve your resolve.

While breaking bad habits isn't easy, research shows that with the right strategies like replacing unhealthy routines with healthier ones or visualizing positive outcomes, you can overcome even the most ingrained behaviors.