Is Your Brain Running on Autopilot?

Waking up on the same side of the bed each morning, checking your phone without thinking, snacking because a bag sits on the table… Our days are full of habits. Most of them make life easier. But some can also trap us in repetitive, hard-to-control patterns.

Habits and mental health: not all routines are created equal

Habits are often presented as a single block. Yet researchers remind us to distinguish two different mechanisms: routine and automaticity.

The routine refers to a preference for order, repetition, and well-established sequences. It can be useful for structuring the day, reducing cognitive load, or avoiding wasted time.

The automaticity describes actions we perform almost without realizing it. We open an app, eat a cookie, scroll a news feed… before we’ve really decided to do it.

This distinction matters. Because, according to the study, these two forms of habit are not linked to the same problematic behaviors.

A study conducted with 666 French-speaking participants

The study, published May 21, 2025 in PLOS Mental Health, was conducted by researchers at the University of Geneva and Geneva University Hospitals. It draws on two experiments bringing together a total of 666 French-speaking participants.

Participants completed a French version of the Creature of Habit Scale(1), a questionnaire that measures two dimensions of habit: routine and automaticity. They also answered questionnaires on compulsivity, impulsivity, stress, anxiety, problematic media use, problematic eating, and certain reward-seeking behaviors.

Routine: when the need for repetition can become too rigid

First finding: routine was more strongly associated with compulsivity. In other words, the need for order, fixed sequences, or repetitive checking could play a role in behaviors that are hard to stop.

That said, it’s important not to demonize routines. Going to bed at a regular time, meal-prepping, or keeping your things in the same place can be very beneficial. The problem begins when the routine becomes rigid, anxious, or intrusive.

When a good habit becomes burdensome

A healthy routine should help you live better. It becomes more concerning when it takes up too much space, triggers anxiety, or prevents adapting to a new situation.

Some signs can raise a red flag:

• the urge to repeat a gesture despite no real usefulness;
• strong anxiety if the routine is altered;
• the feeling of being “stuck” in a precise sequence;
• an impact on family, social, or work life.

In such cases, it’s not a matter of “lacking will.” These mechanisms can be complex. If you’re suffering, getting a health professional’s input is essential.

Automaticity: screens, snacking, and loss of control

Second finding: automaticity appears more linked to problematic media consumption, particularly Internet and smartphone use, as well as certain problematic eating behaviors.

That resonates with a lot of people. You pick up your phone to check the time, and ten minutes later you’re on an app. You pass by a pantry and grab something to eat without real hunger. These actions aren’t always conscious. They’re often triggered by a cue: a notification, a visible package, boredom, or fatigue.

Researchers emphasize that our modern environment is filled with signals tied to quick rewards. Screens, highly accessible foods, and notifications create plenty of opportunities to act without a real decision.

The trap of immediate rewards

The brain loves things that provide quick satisfaction. A short video, a message, a sweet or salty bite can offer immediate relief. But when repeated too often, these automatic actions can fuel a loss of control.

The goal isn’t to feel guilt. It’s about reclaiming control over the environment. Because it’s easier to modify a cue than to fight an impulse all day.

How to regain control of your habits without going easy on yourself?

Changing a habit doesn’t mean flipping your whole life upside down overnight. This approach often fails because it requires too much energy. It’s better to start with small, concrete levers.

Identify the trigger

Before trying to cut out a habit, you need to understand what activates it. Is it boredom? Stress? A notification? Fatigue? Seeing food on the table?

Once the trigger is identified, you can act more effectively. For example, removing unnecessary notifications, storing tempting foods out of sight, or placing your phone in another room during meals.

Replace rather than remove

The brain doesn’t like a void. Removing a habit without an alternative often leads to frustration. It’s more realistic to replace an automatic gesture with another, more neutral one.

• Want to open an app? Take three slow breaths first.
• Need to snack without hunger? Drink a glass of water and wait a few minutes.
• Evening routine too connected? Leave the phone outside the bedroom.
• Routine too rigid? Intentionally introduce a small variation each week.

These adjustments may seem modest. Yet they can gradually reduce the strength of certain automatic behaviors.

Useful routines: those that truly support well-being

Not all habits need to be fought. On the contrary, some routines protect mental balance. They provide anchors, reduce decision fatigue, and support healthier living.

The most helpful routines are often simple: maintain regular sleep schedules, get morning daylight exposure, plan balanced meals, walk daily, and take real breaks away from screens.

The right anchor? A beneficial routine makes the day flow more smoothly. A problematic routine makes it feel tighter.

A valuable clue for understanding our behaviors

This study also has its limits. Participants belonged to a non-clinical population, mostly women, and the data were self-reported via questionnaires. The authors therefore note that further research will be needed to better understand the mechanisms at play.

Nevertheless, the takeaway is compelling: discussing habits in overly general terms isn’t enough. A structured routine and an uncontrolled automaticity don’t tell the same story.

For everyday life, this nuance is valuable. It helps stop judging yourself too quickly. It invites us to observe our repetitive actions with greater nuance. Some habits support us. Others drive us. And that’s often where the real work begins.