A recent scroll through TikTok presented a moment that felt like a cognitive lapse. A video showed Donald Trump criticizing CNN journalist Kaitlan Collins, with his commentary focused on her demeanor rather than the substance of her questions concerning Jeffrey Epstein. The immediate reaction was to simply scroll past, a passive disengagement from the exchange. There was no pause, no surge of anger, and no immediate contemplation of the implications of such remarks from a public figure.
This lack of visceral response was not indicative of indifference. Upon reflection, those remarks were clearly abhorrent, unprofessional, and sexist. The brain’s initial failure to register this on a deeper level is attributed to habituation, an evolutionarily advantageous neurological trait.
The Mechanics of Habituation
Habituation is essentially the brain’s mechanism for normalizing our experiences, allowing us to navigate daily life efficiently. It functions as an efficient neural shortcut, enabling us to filter out inconsequential stimuli. Without this process, the constant barrage of sensory input would lead to overload, leaving us paralyzed.
Consider the current environment: the subtle hum of music in a café, the feel of a jacket, a nearby light. These stimuli are present, yet they fade into the background. The brain has habituated to them, tuning them out so that focus can be directed elsewhere, such as on the task of writing. This remarkable ability starts even before birth. By the third trimester, fetal brain activity indicates an capacity to habituate to repeated sensory input, learning to set aside familiar stimuli to better attend to novel ones.
This process frees up neural resources, allowing for a rapid focus on new stimuli that could be vital for survival, sustenance, or general well-being. As Tali Sharot from University College London notes, “We see this ability in every single species on Earth because it is important for survival.”
The Benefits of Habituation
Beyond immediate survival, habituation plays a crucial role in our emotional regulation and progress. It can help individuals cope with profound distress, such as grief or chronic pain, by normalizing discomfort and making life more manageable. A striking example comes from research on individuals with locked-in syndrome. Despite being fully conscious but severely physically impaired, many reported contentment. Significantly, the longer they had lived with the condition, the more likely they were to express a decent quality of life, a testament to habituation’s role in adapting to difficult circumstances.
Habituation also serves as a catalyst for progress. When the initial excitement of a new endeavor, like a job, inevitably wanes due to this adaptive process, satisfaction stabilizes. Sharot suggests that this diminishing spark of initial enthusiasm can fuel a drive for advancement. “Our response to good things dies down over time so that we are motivated to explore and progress,” she explains.
When Habituation Becomes a Hindrance
However, habituation is not universally beneficial. Ignoring chronic pain, for instance, can delay necessary medical attention. Similarly, normalizing toxic behaviors in personal or professional environments can lead to the tolerance of unacceptable situations.
Conversely, an impaired ability to habituate presents its own set of challenges. “Almost all mental health conditions are characterised by some kind of impairment in habituation,” states Sharot. Research indicates that individuals experiencing depression tend to disengage from negative events more slowly than their non-depressed counterparts, finding it harder to habituate to bad news, which can impede emotional recovery.
Sharot’s ongoing research points to another concern: individuals who repeatedly engage in risky financial behaviors may dull their emotional response to danger, gradually increasing their propensity for risk-taking. They become habituated to a volatile environment, a phenomenon potentially relevant to professions like stockbroking.
On a more mundane level, habituation explains why our living spaces can start to feel smaller over time or why new possessions quickly lose their novelty, potentially contributing to overconsumption.
Reclaiming Attention: Strategies for Dishabituation
The question then arises: how can we actively dishabituate and train our brains to notice again? One effective method is mindfulness. By consciously increasing awareness of the present moment, individuals can reduce their tendency to habituate to experiences like eating, where overconsumption can occur without conscious appreciation of taste.
Taking breaks, though seemingly counterintuitive, is another strategy. Research by Leif Nelson and Tom Meyvis suggests that interrupting pleasant experiences, from music to vacations, can enhance enjoyment by disrupting habituation. Conversely, avoiding unpleasant experiences, while natural, can paradoxically make them more irritating by preventing habituation.
Novelty also plays a key role. A familiar running route, for example, may become less enjoyable over time. Introducing variations, whether it’s a different route, rearranging furniture, or trying a new seat in a classroom, can significantly boost enjoyment and engagement. As Sharot points out, “All these small things… you’d be amazed by how much joy you can gain from presenting new information to your brain. It can make a huge positive difference.”
Habituation in the Digital Age
Perhaps where dishabituation is most critical today is in relation to social media. “Over the last decade, we as a society have habituated to very rude behaviour online,” Sharot observes. “We start habituating to bad things happening globally, politically or socially very quickly.” Constant exposure can normalize what should be shocking, diminishing appropriate responses. This is particularly concerning for children, whose increasing exposure to online hostility can lead to desensitization to media violence, potentially increasing the risk of aggressive behavior in later adolescence.
Sharot advocates for a simple yet impactful solution: stepping away. “We need to see the world through fresh eyes again,” she urges. “Small changes can make a huge impact.”
Applying this advice involves practical steps like removing social media apps temporarily, opting for shorter, more frequent breaks instead of extended holidays, and even changing routines like attending a different gym to introduce new surroundings. The aim is to foster not only greater enjoyment but also a heightened emotional responsiveness, enabling the brain to better recognize and engage with stimuli that truly warrant attention.