Day 22: Habits vs Addictions
We throw around the word "addiction" so openly nowadays. We declare ourselves addicted to coffee, social media, sugar, shopping, the latest Netflix series... the list of modern day vices is endless. But by labelling these behaviours an 'addiction' a.k.a a serious mental illness, are we simultaneously down playing the reality of addictions, and hiding behind the excuse of uncontrollable urges? Are we limiting our ability to own and change our behaviour instead of calling it what it is: a chosen behaviour we’re not stopping due to lack of will-power?
Addictions are an official mental disorder that is diagnosable by specialised medical professionals in reference to a manual called the Diagnostic and Statistical Manual of Mental Disorders (DSM). The DSM lists the symptoms of those with addictions as follows:
Substance taken in greater quantities and over a longer period of time than intended.
Persistent desire, yet repeated unsuccessful attempts to quit, using the substance.
Significant time spent obtaining the substance, using, and/or recovering from the effects of substance use.
Important social, occupational, or recreational activities given up or reduced due to substance use.
Use of substance despite knowledge of adverse physical/ emotional consequences.
An increase over time in the amount of substance use or a decrease over time in the desired affective experiences.
Withdrawal symptoms when cutting down or abstaining from the substance and use of substance to relieve withdrawal symptoms.
Cravings for the substance
Failure to fulfil role obligations due to substance use.
Substance use, despite interpersonal or social consequences.
Substance use in physically hazardous situations, for example, while operating a vehicle
Addictions can have an adverse and detrimental impact on ones life and ability to function in society.
While both habits and addictions can original from a similar place, the key differentiator is that addictions are also defined by the compulsion and possibly uncontrollable urges to repeat the behaviour, even when the reward aspect of it has all but faded. This is likened to drug addicts, who continue to seek for their kryptonite, despite there being reduced positive benefits of taking, and even if they are set to loose in so many other aspects of their life. Like their interpersonal or social networks.
One can argue there are overlaps with habits also showing some of the addiction symptoms. We may experience cravings or withdrawal symptoms from cutting down on our vices such as caffeine or sugar (points 7 & 8 in DSM criteria). But how addicted are we to these vices or are we stuck in a reinforcing dopamine cycle, where the substance is relieving us of our momentary ailments (stress, boredom, worry...).
Anything in excess can be dangerous, but rarely are these daily consumptions leading to dysfunctional behaviours and impacting our lives. True addicts are known to plan meticulously how they will obtain enough money for their next hit, and will use a layer of manipulation and intentionality which makes their behaviour more calculated than a mere habit. If daily coffee drinkers (that’s me0 were to miss a cup of coffee for a day, I’d probably feel grumpy and for a period crave a cup of hot brew. But I’d likely settle for a substitute, either a cup of green tea or can of diet coke and get on with it.
Knowing that your behaviours (even if unproductive) are habits is a good thing. Habits and behaviours can be changed.
It's not always easy to break a habit, but with willpower and consistency it can be done effectively. In his book, Atomic Habits by James Clear, Clear suggests that our habits follow a four-step pattern of reinforcement. There is a cue, followed by a craving, our automatic response and a reward for the behaviour. We can break down our habit into these four steps and became more aware of each step. This allows us to stop an automatic response or intentionally replace the habit with a different or conscious behaviour.
In the example of a late night eating habit, we may be cued by the sight of a chocolate chip cookie on our kitchen counter. We face the thought of eating the sweet cookie, despite not being hungry and knowing it will impact our sleep and digestion. We may let ourselves take action and bite the cookie, and upon the first bite, we are rewarded with the sweet sugar and dopamine hit. That is the immediate reward which reinforces that behaviour for us, at the detriment to our larger goals, which may be to sleep well, manage our weights or take care of our overall health.
In each of these four steps, we are able to change the outcomes of habit driven behaviours, by making new behaviours “obvious, attractive, easy and satisfying”. Once we are able to repeat these new behaviours multiple times, they will become more natural a new habit is formed.
The language in which we describe our actions are important.
Directing blame for our behaviours or routine habits to seriously debilitating illnesses, gives away our power and limits our ability to change our behaviour. It also misrepresents the severity of the difficulties that addicts go through. If we want to be the architects of our own lives, we need to be self aware of our behaviours and take ownership of them, without blaming a chronic illness.
