Are your habits a gateway to larger problems?

Whether you sneak in a daily glass of wine or a bowl of ice-cream after dinner, experts say such ‘gateway habits’ may not be as harmless as they seem.

Despite all of our proclamations about personality and free will, Duke University research says habits we’ve pick up along our life journey account for about 40 per cent of our behaviours.

While some of our repetitive actions, though annoying, are harmless (constantly humming, for example), others could be what’s known as “gateway habits” – little forks in the road that at first seem inconsequential but could lead to larger, life-altering changes, good or bad.

So, what exactly are gateway habits?

Although the name sounds ominous, there’s no need to be alarmed, psychologist and author of Small Habits for a Big Life Dr Rebecca Ray says.

“Gateway habits are tiny repeat behaviours that can either lead us towards who we want to be, or who we don’t want to be,” Dr Ray explains.

“The psychology behind the development of them is that it’s much easier to convince your brain to do something tiny over and over again, rather than convince it to make a huge change; and the tiny action then leads to bigger actions.”

Why bad gateway habits happen

Struggling to give up that evening chocolate frenzy?

A University of Southern California study backs up what many have long suspected – the human brain is far better at reinforcing bad habits than creating good ones, thanks to dopamine playing a key role in the organ’s reward pathway which operates on immediacy.

“Brains are wired to do what relieves discomfort in the present moment,” Dr Ray explains.

“It’s difficult to convince your brain to choose a self-supporting gateway habit if there is another tiny action that is possible in that moment to relieve discomfort.”

• Happy vibes: Healthy ways to boost your dopamine

How gateway habits could spiral

Ask nutritionist Madeline Calfas if a small habit – say, a daily bowl of ice-cream – could lead to larger dietary issues, and she says it’s impossible to offer a one-size-fits-all response.

“It depends what the dietary habit is, and who the person is,” Madeline says.

“Having said that, there is the possibility that smaller bad habits can breed more significantly negative habits – the more your body gets used to the taste of refined sugar (and the dopamine hit that comes along with it), the more your body may begin to crave it.”

As for that daily wind-down glass of wine (or perhaps something harder), the Alcohol and Drug Foundation‘s Eleanor Costello says it pays to be aware of what you’re consuming and why.

“When it comes to the gateway theory, there’s no hard evidence to suggest this is a slippery slope, but anecdotally we know it’s possible,” Eleanor says.

“When it comes to vaping, we’re seeing young people who‘d never have picked up a cigarette before trying something new and becoming hooked on nicotine; others who might never have been interested in drinking are picking up zero alcohol products.

“It’s a way of conditioning people to give place for these products, even if they’re not aware of it at the time.”

• Going sober: Health benefits of giving up alcohol

Make way for good gateway habits

When considered, gateway habits can be a force for good (for example, taking the stairs instead of the elevator and improving your fitness, or introducing a new vegetable to each meal, thus increasing your taste for nutrient-dense foods).

If you’re worried your habits are leading you in the wrong direction, Dr Ray recommends taking a step back.

“The key to change always starts with awareness – noticing that you’re heading towards self-sabotage instead of towards creating who you want to be and what you want to stand for, and how it feels,” Dr Ray says.

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How to break up with bad gateway habits

According to Madeline, when it comes to shifting unhealthy dietary behaviours, some people do best going cold turkey, while others require a gentler approach.

“For example, if you like to have two teaspoons of sugar in your coffee, start by cutting it down to one, then gradually phasing it out entirely,” Madeline says.

Much like quitting smoking, which is not only about the addiction to the chemicals but also the actual habit of smoking, you’ll need to break the dietary routine behaviour, she says.

Eleanor recommends finding healthy alternatives where possible.

“If you and your partner tend to wind down the day with a glass or bottle of wine, wind down by taking a nice walk together instead,” she suggests.

Written by Dilvin Yasa.