Understanding Brain Adaptation: How to Overcome Cognitive Biases When It Matters

While scrolling through TikTok, I stumbled upon a video featuring Donald Trump accusing CNN journalist Caitlan Collins of “not laughing” after she questioned him about the convicted sex offender Jeffrey Epstein.

Without a pause, I continued scrolling. I wasn’t angry, nor did I contemplate the implications of a president making such derogatory remarks. Yet, as I reflected on those comments while writing this piece, I realized how abhorrent, unprofessional, and sexist they truly were.

My brain didn’t fail to react out of indifference; it succumbs to a neurological phenomenon known as habituation. This led me to explore how it shapes our lives and our capacity to navigate it effectively.

Habituation is our brain’s method of normalizing experiences, allowing us to engage with life without becoming overwhelmed. It acts as a neural shortcut that enables us to filter out irrelevant information, preventing sensory overload.

At the café where I work, trance music plays, my ski jacket feels weighty, and bright lights flicker nearby. However, until I consciously recognized these stimuli, my brain had adapted to ignore them, allowing me to focus more readily.

This capability develops even before birth. Research indicates that fetuses display brain activity indicating early habituation, honing in on new stimuli while filtering out the familiar sounds and lights.

Habituation liberates neural resources, enabling us to promptly detect new stimuli vital for survival. “This mechanism is essential for survival across all species,” states Tali Shallot from University College London.

This habit-forming capability assists us in managing grief, chronic pain, and in normalizing suffering, making life more navigable. A striking example arises from studies on individuals with locked-in syndrome; despite being entirely conscious yet unable to communicate verbally or move, most report satisfaction. Notably, those who’ve endured this condition longer are more inclined to express contentment with their quality of life.

Habit formation also fuels progress. As the initial excitement of a new job diminishes, satisfaction levels stabilize due to habituation. Shallot notes that this waning enthusiasm propels the desire for advancement. “Our responses to pleasure decrease over time, motivating exploration and progress.”

However, forming habits isn’t always beneficial. Ignoring chronic pain may result in delayed medical intervention, while normalizing detrimental behaviors at home or work can lead to accepting intolerable situations.

Compounding this issue, habituation can be a mental health concern. “Most mental health disorders involve some form of habituation disorder,” notes Shallot. Research indicates that those with depression are slower to recover from negative events, highlighting the struggle to adapt to distressing news.

Shallot’s recent, unpublished findings reveal another concerning aspect: frequent financial risk-takers become desensitized to risks over time. “I can see this pattern in stockbrokers,” Shallot remarks.

On a lighter note, habituation explains why our homes feel smaller over time and why new clothes quickly lose their appeal, often prompting excessive consumption.

Take a Step Back and Slow Down

How can we break the cycle of habituation? How do we train our brains to regain awareness?

One effective method is mindfulness, which encourages heightened awareness of the present. Research shows that awareness can influence eating habits. Consider how easily we overindulge when we’re not truly savoring our food.

Another strategy is to take breaks, which may seem counterintuitive. Researchers, including Leaf Nelson from UC Berkeley and Tom Meyvis from NYU, found that interrupting pleasurable activities, like music or holidays, can enhance enjoyment. Breaks disrupt routines, aiding in the process of novelty, while stepping away from unpleasant experiences may hinder habit formation and increase irritation.

Injecting novelty into your routine is also beneficial. Repeating the same route can dull excitement; try varying your jogging path or rearranging your furniture. “These small changes can reveal unexpected joys, presenting fresh information to the brain,” Shallot advises.

Particularly concerning, however, is our increasing habituation to social media. “In recent years, society has grown normalized to rude online behavior,” Shallot explains. Constant exposure to negative events dulls our reactions and alters our response to significant global issues, especially for children, who experience desensitization towards violence due to media exposure. Studies correlate media violence exposure with increased risks of violence later in life.

The simplest solution? Take a break. “We need to engage with the world anew,” Shallot concludes. “Small shifts can lead to impactful changes.”

I embraced this advice, deleting social media apps from my phone, planning several short vacations instead of one lengthy break, and even switching gyms for a change of scenery. I aspire that upon my return to social media, I will not just feel greater joy, but also experience a heightened emotional response, allowing my brain to discern what truly deserves my attention.