When does a habit become addiction

There are good habits and bad habits. Sipping coffee every morning, for example, is not necessarily a harmful routine behaviour. On the other hand, things like scrolling social media before bed can be perceived as less beneficial. The real question is, at what point does a habit turn into something more malicious, like an addiction? Understanding the fine line between the two is essential for maintaining control over your behaviours.

What is a habit, and what is an addiction?

Let’s look at the difference between habits and addictions, pointing out signs that a habit may be veering into addiction territory. Whether it’s a daily routine or a craving, you must know when to seek help.

A habit is a routine behaviour we perform regularly, usually without conscious effort. Habits can be beneficial or detrimental. Positive habits, such as daily exercise or brushing teeth, contribute to overall well-being. On the other hand, negative habits, like excessive social media use or procrastination, may not seem harmful at first but can gradually disrupt productivity and health. Habits form because the brain associates certain cues with responses and rewards, reinforcing the behaviour over time.

Addiction, though, is far beyond a habitual routine. It is a compulsive need for a substance or behaviour, even when it causes harm. With habits, usually, all it takes is a little self-control, and we can stop ourselves from doing whatever the habit is. Addictions, on the other hand, tend to have quite serious physical and psychological consequences and are very difficult to manage, especially on our own. They can manifest behaviourally (gambling, for instance) or physically (such as with alcohol or drug dependence.

Slippery slope

The trouble is, most addictions begin innocently. In fact, most addictions begin as a habit. Social drinking, smoking or vaping may start as a casual activity but quickly develop into a dependency when repeated frequently. The gradual loss of control is a result of the brain’s reward system being overridden. The main takeaway here is that habits can be adjusted with effort, while addiction requires serious intervention from medical professionals.

Positive vs. negative habits

Positive behaviours are self-explanatory. They enhance well-being and make your lifestyle healthier and more longevous. A few examples include:

• Regular exercise
• Healthy eating
• Practising mindfulness (e.g. meditation and controlled breathing)

Activities like this will improve both mental and physical well-being because of the prerequisites of structure and self-discipline. When performed in moderation, these positive habits lead to long-term improvements in overall happiness and productivity, creating a ripple effect across various aspects of life, such as career and relationships.

On the other hand, negative habits, such as excessive gaming or binge-watching TV, may start as harmless activities but can lead to significant consequences if they dominate time and energy. These habits often provide instant gratification but harm long-term well-being by reducing productivity, increasing stress, and sometimes even encouraging isolation. Over time, unchecked negative habits can escalate into addictions, especially when they become coping mechanisms for stress or anxiety.

Physical and psychological addiction

Physical addiction is when the body becomes chemically dependent on a substance. The body starts to adapt to the repeated use of substances like drugs or alcohol over time, and eventually, it feels impossible to function normally without them. Withdrawal symptoms then start to prop up when a person tries to cut off their dependence. These include:

• Nausea
• Tremors
• Seizures

Psychological addiction is driven more by emotional and mental cravings than by physical needs. This occurs when individuals feel compelled to engage in a behaviour, such as gambling or excessive social media use, because of the pleasure or emotional relief it provides. While these behaviours may not cause severe physical withdrawal symptoms, the intense mental obsession and emotional attachment make it challenging to quit. For example, users of marijuana may not experience intense physical withdrawal, but they may have a strong mental urge to continue.

Signs a habit is becoming an addiction

There are several key signs that indicate when a habit may have crossed the line into addiction:

1. Losing self-control: You may find yourself unable to limit or stop the behaviour, even when you want to. What’s happening here is that the compulsion to continue is more powerful than your sense of self-control.
2. Tolerance: Over time, you need more of the substance or behaviour to achieve the same effect. For example, you might need to drink more alcohol to feel the same buzz you used to get from just one drink.
3. Withdrawal symptoms: If you try to stop or reduce the behaviour, you may experience physical or emotional discomfort such as irritability, anxiety, or cravings. This indicates your body has become dependent on the habit.

How habits and addictions affect the brain differently

Habits and addictions affect the brain uniquely. Habits engage the brain’s reward system through routine dopamine releases, which encourage the repetition of positive actions. For instance, when you exercise or complete a task, dopamine provides a feeling of satisfaction. These healthy habits build neural pathways that reinforce good behaviours.

In contrast, addictive substances or behaviours flood the brain with excessive dopamine, creating an intense feeling of pleasure. Over time, the brain becomes dependent on these high dopamine levels, leading to cravings and compulsive behaviour. This also weakens the prefrontal cortex, which is responsible for self-control, making it harder to resist the addiction.

Addictions often begin as seemingly harmless habits, but over time, they can escalate into destructive patterns. Some common examples are:

• Alcohol addiction
• Drug addiction
• Social smoking and drinking
• Gambling
• Gaming
• Social media use

Do I have healthy habits or addictions?

Here’s a set of reflective questions to help you assess whether your habit might be turning into an addiction:

1. Do I feel like I need to do this more often than before?

This implies increased tolerance, a common sign of addiction, where the individual needs more of the substance or activity to achieve the same effect.

2. Do I feel anxious or irritated if I can’t engage in this behaviour?

Withdrawal symptoms, such as anxiety or irritability, may indicate a psychological or physical dependency.

3. Is this behaviour negatively affecting my relationships, work, or daily responsibilities?

Addiction often disrupts personal and professional life, and assessing the impact on these areas is crucial.

4. Have I tried to cut back or stop, but found it difficult or impossible?

Difficulty in reducing or quitting a habit, despite efforts, can signify a loss of control, a key feature of addiction.

5. Do I find myself hiding this habit from others?

Concealing behaviours is often a red flag, suggesting that the individual is aware of its problematic nature but feels unable to stop.

If you’ve answered “yes” to several of the questions above, it might be time to seek professional help. Recognising a habit that is becoming harmful and acting early can prevent a full-blown addiction. Seeking help is crucial if your behaviour negatively impacts your daily life, relationships, or mental health.

UKAT offers well-rounded services for addiction treatment, including detox, rehab programs, and long-term counselling. We specialise in helping individuals overcome addictions to substances like alcohol, drugs, and prescription medication. It’s never too early nor too late to seek help.