Is it Habit or Addiction?

However, the two terms are not equal, and when it comes to substance use, it may be dangerous to see a habit as an addiction or vice versa. We aim to drill down into the two terms and help you identify a habit before it moves into destructive territory.

How are habits and addictions defined?

Habits and addiction are both shaped by complex biological, psychological and environmental factors. It is not always easy to distinguish between the two definitions. Both habits and addictions can form without our intention, and both can be difficult to change.

We should examine each individual’s meaning to help us understand clear distinctions between habits and addictions.

Defining habits

Habits can be best understood as routine actions and behaviours that become automatic over time. A 2012 study published in the British Journal of General Practice states that habits are triggered by contextual cues linked to their performance.

Habits form with repeated behaviours over time. The time needed can depend on the habit and how we build it, but some modern viewpoints suggest 66 days as the sweet spot for new habit-forming.

In addition to time, there are also aspects of reinforcement and reward that solidify habitual behaviours. On a basic level, an example of habit-forming with reinforcement could be how, as children, our parents and teachers encouraged us to wash our hands after using the toilet. After doing so, adults would clap, cheer, or reward us. Our brains latch to the reward and learn to expect it next time.

Habits generally develop in a three-stage cycle, sometimes seen as the “habit loop”:

• The cue: This might be a feeling or emotion, like nervousness or boredom. It may also be an activity like going to a party or socialising.
• Behaviour / routine: This is what you choose to do, the actual habit itself. If someone feels nervous, the behaviour might involve biting one’s nails.
• The reward: This is what your brain feels as a positive sensation. In the case of nail-biting, a person might feel a form of relief while doing so.

Defining addictions

An addiction is a chronic condition characterised by a compulsive need to engage in a behaviour or consume a substance, even though it harms us. Medical professionals define addiction as “the condition of being addicted to a substance, thing, or activity,” making two categories of substance and nonsubstance addiction.

Unlike habits, which may be relatively benign or even beneficial to us, addiction involves a loss of control and an inability to stop. Trying to stop on your own will feel next to impossible while in the grip of an addiction. Stopping comes with physical withdrawal symptoms that can manifest in painful ways, as well as psychological and emotional turmoil.

An addiction is something we do over and over again despite knowing that it causes harm and ruins our lives. Another way to view an addiction is as a habit that has spun out of control. Something we used to do that made us feel good now hurts us, and we can’t stop, regardless of how hard we try.

Questions you can ask to determine the difference

There are sometimes overlapping characteristics between habits and addictions, such as both being repeated actions that give us some form of pleasure. If you’re unsure if your actions should be thought of as a habit or an addiction, there are some questions you can ask yourself:

Signs that a habit is becoming an addiction

Not every habit we have is harmful, but it is dangerous to habitually take a substance and not pay heed to the potential of addiction-forming. There may be some signs to watch out for that a habit is becoming an addiction. Some of the signs to watch out for include:

• Losing control: Your ability to not partake becomes weaker. You might plan for just two drinks with a friend in the evening, yet you feel a strong urge to continue after, creating a conflict between your plan and your action.
• Increased tolerance: Over time, the amount of a substance you need to feel the same result increases. Higher tolerance indicates your body and mind are adapting to the dangers inherent in the substance.
• Hiding or lying about the behaviour: When you talk about your habit, or when a friend or loved one brings it up, you should be honest. If you feel a compulsive urge to downplay how frequently it’s happening, it may be a sign that it’s becoming an addiction.
• Withdrawal symptoms: As you stop taking a substance, surprising and sometimes painful withdrawal symptoms can occur if you are addicted. These symptoms could be sickness, shaking, mood swings and intense cravings for the substance. Withdrawal symptoms show that the body has come to depend on the substance.

I need help taking control of my addiction

If you or someone close to you is having trouble controlling a habit-turned-addiction, getting help at the right time can be urgent. We’d like to extend a hand in support.

Here at UKAT, we specialise in addiction treatment. Our staff are expertly trained to deliver detox programmes that support you every step of the way. We help you to break free from addiction and give you the tools needed for lifelong sobriety.

The help you need is only one click or phone call away. Reach out to us today to take the first step toward a healthier, addiction-free life.