Developing good habits (and dropping bad ones) is hard. Whether it’s eating healthier, getting to the gym more, or stopping eating at night – habit change is TOUGH. It can feel like an uphill battle and when it comes to binge eating, you may feel like you’re stuck on a hamster wheel. 

In this episode, we’ll discuss why habit change feels like an uphill battle and uncover the two reasons WHY you can’t stick to your new habits. (Don’t worry, you’re not alone)! 

If you want to learn about the psychology of habit formation and hear personal stories and insights, this episode is for you!

My Habit Journey: The Pinterest Board of Broken Promises

Once upon a time, I lived on Pinterest. It was my go-to for all things “healthy habits” and “how to stop eating a whole pizza alone.” I stuck motivational quotes to my mirror, promised myself this was the week I’d hit the gym, and swore off midnight snacks. But guess what? Nothing worked! Like, literally, nada. Until I figured out the sneaky little culprit behind it all: my brain. Yep, that wrinkly, clever blob upstairs was sabotaging me, and I had NO idea.

The Brain’s Dirty Little Secret: Negativity Bias

So here’s the deal: your brain is wired to be a total Debbie Downer. Back in the day (like, way back when we were dodging sabertooth tigers), being negative kept us alive. Our ancestors couldn’t exactly be frolicking in the fields singing Kumbaya when there was a real chance they could become someone’s dinner.

Flash forward to now: there are no tigers, but our brains are still in survival mode. So when you’re stuck in traffic or trying to resist the office donuts, your brain’s like, “RED ALERT! LIFE OR DEATH!” Cue the stress, cue the cravings, cue you wondering why the heck you can’t stay positive.

The trick here is learning to flip that negative thinking on its head. Instead of focusing on “I worked out, but I haven’t in a week,” let’s just focus on the “I worked out” part, mmkay? Positive vibes only, people! It takes some practice, but it’s all about catching that little negativity gremlin in action.

Routine: Your Brain’s Comfort Zone (Even When It’s Bad)

Here’s the other thing your brain loves: routines. Your brain is like a toddler who insists on wearing the same superhero cape every single day—it craves predictability. So when you binge-watch Netflix while snacking on a bowl of popcorn (or, let’s be honest, an entire pizza), your brain feels safe. It knows what’s coming. But then you try to change it up, and your brain’s like, “Wait, what’s this new workout thing? Where’s my snack? Are we gonna die now?!”

Trying to create a new habit sends your brain into a minor meltdown because it’s no longer in its comfy zone of pizza and couch time. It’s not that your brain is trying to sabotage you on purpose; it’s just trying to keep things familiar. So what do we do about it?

The Fix: Tiny Changes for the Win

Here’s the tea: changing all the things at once is a fast track to burnout. Instead of diving into a new habit headfirst (only to crash and burn two days later), slow down. Think baby steps, not giant leaps. Instead of swearing off carbs forever (seriously, who are we kidding?), maybe start by switching out one snack. Or try walking for 10 minutes a day instead of running a marathon.

Your brain needs time to adjust, like easing into a warm bath instead of cannonballing into the deep end. It’s all about keeping your brain from going into freak-out mode and feeling safe with these tiny, manageable changes.

Time to Reflect

Here’s a little homework (but the fun kind, I promise!): think back on how many habits you’ve tried to change overnight. How’d that work out for you? If the answer is “not great,” then maybe it’s time to try a different approach. Slow, steady, and kind to yourself.

If you want to dive deeper into this whole brain-habit-mindset thing, I’ve got your back inside Food Freedom Society. We break it down, keep it simple, and—most importantly—keep our sanity while doing it.

Follow me for daily tips on Instagram! @kellylwellness

Are you ready to stop overeating and finally be in control around food? Watch my FREE training How to Stop Binge Eating (Without Cutting Out Your Favorite Foods) to learn how it’s possible!