We often go through our daily routines without much thought: brushing our teeth, reaching for a snack, checking our phone. These actions feel automatic, but what’s really behind them? Are they habits we’ve developed over time, or are they instincts—deeply ingrained, almost primal responses that drive our behavior without conscious thought?
The difference between habits and instincts is subtle but important. Understanding whether your behavior is driven by learned routines or innate responses can provide valuable insights into why you act the way you do and, more importantly, how to change behaviors that no longer serve you.
What Are Habits?
Habits are behaviors that we repeat regularly, often without thinking, because they’ve been reinforced over time. They’re learned patterns that help us navigate daily life efficiently, conserving our mental energy for more complex tasks. For instance, driving to work the same way every day becomes a habit—you don’t have to consciously think about each turn or stoplight.
Habits develop through a loop of cue, routine, and reward. A cue triggers the behavior (e.g., waking up), which leads to the routine (e.g., making coffee), and the reward (e.g., feeling more alert) reinforces the cycle. Over time, these loops become so ingrained that they happen automatically.
The key thing about habits is that they are learned behaviors. This means they can be changed or unlearned if needed. However, because they’re deeply rooted in our daily routines, breaking a habit often requires conscious effort and, most importantly, consistency over time.
What Are Instincts?
Instincts, on the other hand, are hardwired behaviors that are not learned but rather a part of our biological makeup. They’re automatic, primal responses that have evolved to help us survive. Instincts are what drive you to react quickly to danger, seek food when you’re hungry, or care for your offspring. They operate without conscious thought and are often tied to basic needs like survival, reproduction, and protection.
For example, if you hear a loud noise, your instinct might be to flinch or duck without thinking. These reactions are not learned—they are embedded in your brain’s survival mechanisms. Instincts are more rigid than habits and much harder to override because they’re tied to our evolutionary history.
The Fine Line Between Habit and Instinct
At first glance, it may seem easy to distinguish between habits and instincts. Habits are learned; instincts are innate. But in practice, the two often blur together, making it hard to tell what’s really driving your behavior.
For example, you may feel an instinctual pull to eat when you’re hungry (a survival mechanism), but the specific foods you reach for may be the result of habits you’ve developed over time (like always grabbing a sugary snack when you’re stressed). Similarly, while checking your phone constantly might seem instinctual in today’s digital age, it’s likely a habit reinforced by cues (notifications) and rewards (social interaction or entertainment).
This intersection of habit and instinct is where things get interesting. While instincts are harder to change, habits—because they are learned—are more adaptable. Recognizing when your behavior is driven by habit versus instinct is the first step toward making meaningful changes in your life.
How to Identify if It’s a Habit or an Instinct
So, how do you tell the difference between a habit and an instinct?
Consider the origin of the behavior: Did you learn this behavior over time, or is it something that happens automatically without any learning involved? If you developed the behavior through repetition and reinforcement (like making your bed every morning), it’s likely a habit. If it’s something you do without ever having learned it (like jumping at a loud noise), it’s probably instinct.
Evaluate the context: Habits often occur in specific environments or in response to certain cues. Instincts, on the other hand, are more universal and tend to happen across different situations. For example, your instinct to seek shelter from a storm is consistent regardless of your environment, whereas your habit of checking your phone first thing in the morning is tied to specific contexts, like waking up.
Examine your control over the behavior: Can you consciously stop the behavior? Habits can be paused or changed with effort, even though it may take time. Instincts, however, are far less voluntary. If it feels like you have little to no control over the action, it may be instinctual. For example, while you can stop yourself from biting your nails (a habit), it’s harder to stop yourself from blinking in bright light (an instinct).
Look for a reward or trigger: Most habits are part of a cycle of cue, routine, and reward. If there’s a specific trigger that prompts the behavior and a reward you get from it (such as relief from boredom, stress, or fatigue), you’re likely dealing with a habit. Instincts are less about external rewards and more about fulfilling an immediate need for survival or well-being.
Changing Habits vs. Managing Instincts
Once you’ve identified whether a behavior is a habit or an instinct, the next question is: how do you change it, or at least manage it?
Changing Habits
Habits can be changed with conscious effort. Since they are learned behaviors, they can be unlearned and replaced with healthier routines. Here’s how to do it:
Identify the cue: What triggers your habit? Understanding the cue that starts the habit loop is the first step in breaking it. It could be a specific time of day, a feeling (like boredom or stress), or an environment (like being at home on the couch).
Change the routine: Once you’ve identified the cue, consciously replace the old habit with a new, healthier routine. For example, if stress leads you to snack on junk food, try taking a walk or practicing deep breathing instead.
Reward the new behavior: Find a way to reward the new habit. Positive reinforcement will help strengthen the new routine, making it more likely to stick. This could be something simple, like congratulating yourself or enjoying a small treat after completing the new behavior.
Stay consistent: Habits don’t change overnight. Consistency is key. Stick with the new routine long enough for it to become automatic, and soon you’ll find it easier to maintain.
Managing Instincts
While instincts can’t be changed in the same way as habits, they can be managed or adapted:
Acknowledge the instinct: Simply being aware that your behavior is driven by instinct can help you manage it more effectively. For example, recognizing that your fear response is instinctual may help you handle stress or anxiety better.
Create distance: If an instinctive reaction isn’t serving you (like overeating when you’re anxious), create distance between the trigger and your response. Take a few deep breaths or pause for a moment before reacting. This gives you the chance to choose a more thoughtful action.
Train your response: While you can’t eliminate instincts, you can train yourself to respond differently. For example, if your instinct is to lash out when angry, practice calming techniques like counting to ten or walking away before reacting.
Understanding the Drivers of Your Behavior
In the battle between habit and instinct, both play significant roles in shaping how you behave day-to-day. Habits, with their learned routines and reinforcement cycles, can be changed with time and effort. Instincts, while harder to control, can be managed through awareness and intentional response.
By understanding whether your actions stem from habit or instinct, you can take more control over your behavior. Once you know what’s driving your actions, you can begin to make conscious choices to create positive change in your life.
Whether it’s breaking a bad habit or managing a primal response, the key is awareness. When you understand the roots of your behavior, you have the power to shape it.