Akrasia: Breaking Harmful Habits
Why Akrasia Leads Us to Indulge in Harmful Habits: A Philosophical Inquiry
Humans are complex creatures, aren't we? We aspire to make sound choices, to prioritize our long-term goals, and to act in our own best interest. Yet, time and time again, we find ourselves succumbing to temptation, straying from our intentions, and repeating behaviors we swore we'd abandon.
This phenomenon isn't new. Philosophers of Ancient Greece grappled with this perplexing human tendency. They termed it akrasia, the act of going against our better judgment. Socrates, Plato, and Aristotle, among others, all sought to comprehend this internal conflict: why do we knowingly choose actions that are harmful to us?
Socrates on Reason
Socrates held a firm belief in the power of reason. He argued that all voluntary actions stem from our rational faculties. Consequently, if someone decides to do something, they must have deemed it the best course of action at that moment.
"Anyone who knows what is good and what is bad will never be swayed to act contrary to knowledge," Socrates asserted in Plato's dialogue, Protagoras. In other words, once we understand what behaviors are truly beneficial, why would we ever deviate?
Naturally, our lived experience tells us things aren't quite so black-and-white. Even the most astute thinkers have moments of weakness. So, how did Socrates explain these lapses in judgment? He reasoned that anyone who chooses a harmful action does so because they've miscalculated what the 'best' thing to do truly is. For instance, if you opt to smoke a cigarette, you've fallen prey to the momentary illusion that doing so is good. You falsely believe the short-term pleasure outweighs the potential long-term harm.
Aristotle's perspective
Aristotle offers a different view. He acknowledged the power of reason but recognized the sway of desires and temptations. When faced with something intensely alluring, he believed, people can change their minds about what's best for them. This is what Aristotle called 'weak akratic action' – we know what we should do but ultimately give in to what we want. Afterward, we might regret our indulgence and revert to our original judgment.
Furthermore, Aristotle identified another type of akratic behavior: impulsive actions. These, he argued, occur when we don't think deeply enough about our choices and later realize they violated what we truly believe in. He compared this to servants who hastily carry out commands before fully hearing the instructions.
Akrasia and the allure of instant gratification
Both Aristotle and Socrates viewed akrasia as a lapse in reason or knowledge. This perspective gained traction throughout history, particularly during the Middle Ages. Akrasia became closely linked to morality and religious ideals. Consequently, when we indulge in choices we deem "unhealthy," we can feel intense guilt. We tell ourselves that we should know better or that we've surrendered to a misguided notion of what 'feels good.'
The opposite of akrasia is the virtue of enkrateia, often translated as self-control. A person exhibiting enkrateia still experiences temptations – the desire for another slice of cake or to delay that early morning workout – but their judgment is less susceptible to momentary desires.
"Akrasia is still seen as a moral problem in our culture," observes Annemarie Kalis, an associate professor at Utrecht University who specializes in theoretical philosophy. "Even if it's just a question of diet or exercise, failing to align our actions with our goals feels like a personal flaw."
Modern perspectives on self-sabotage
However, the assumption that humans are inherently rational – the bedrock of these ancient theories on akrasia – is open to debate. Richard Holton, a philosopher at Cambridge University, finds this view somewhat idealistic. "So often, we choose things that we clearly don't identify as being the best for us," he points out.
This observation aligns with findings from other fields. Economic theory, for example, examines the concept of revealed preferences. This idea argues that what people truly value is more accurately reflected in their actions than their stated beliefs. Therefore, if we consistently fail to hit our exercise targets, perhaps that reveals that being fit isn't our top priority, despite what we tell ourselves.
Similarly, behavioral psychologists highlight a phenomenon called hyperbolic discounting. This describes our tendency to prioritize immediate rewards over those further in the future. When faced with the option of indulging now or reaping benefits later, the temptation of the present moment often wins.
Beyond willpower
Holton argues that it's simplistic to equate akrasia with weakness of will. Weakness of will, he explains, is about failing to follow through on what we genuinely intend to do. Conversely, if we suddenly decide to order takeout instead of cooking a planned healthy meal, that might not be a failure of willpower. Perhaps at that moment, we simply decide that convenience and a bit of indulgence are more important than strictly adhering to a diet.
This nuanced view is vital. It suggests that when we make decisions that seem to clash with our long-term goals, the problem might not entirely lie within ourselves. Our environments, habits, and even our biology play a decisive role in our choices.
Annemarie Kalis agrees. She believes contemporary research underplays the extent to which our external environment influences akratic behavior. "We live in a world that constantly bombards our reward systems," she states. "It's relentless – appealing to our impulses with everything from food advertisements to addictive scrolling on social media."
Is the key to look outside ourselves?
In this context, merely demanding greater willpower might be futile. Instead, understanding the forces that shape our desires could offer more effective tools. When we feel conflicted between a goal (like eating healthily) and contrary actions (like ordering takeout), is our willpower truly to blame, or are external factors skewing our decisions?
Akrasia and the struggle for change
Breaking free from harmful habits or ingrained patterns is rarely straightforward. It's tempting to attribute our difficulties to a personal flaw, a lack of willpower, or a belief that we simply "can't change." Yet, there's another way to look at it. When we set ambitious goals, whether they're about our health, our careers, or our relationships, we're often making judgments that clash with the reality of our daily lives.
Annemarie Kalis makes a compelling point: "If you regularly fail to meet your commitments, it might mean the commitment itself is not suitable for you." In other words, setting unrealistic standards for ourselves sets us up for failure, fueling the feeling of akrasia.
Can we have simultaneous, even contradictory desires? Richard Holton believes we can, but stresses that when it comes down to action, a choice must be made. Imagine planning a vacation – you have the funds to visit either Paris or Rome. While you might fantasize about both destinations, ultimately you'll book a flight to one or the other. Similarly, even though opposing desires can exist within us, there comes a point when we have to translate that desire into an intention and act.
Strategies for tackling akrasia
Peter Gollwitzer, a psychologist, offers a useful way to bridge the gap between our goals and the reality of making choices. He developed the concept of implementation intentions: specific "if/then" statements that guide actions. For example, "If I go to the grocery store, then I'll stick to my list and avoid the junk food aisle," or "If it's 6:00 pm on a Tuesday, then I go to yoga class." These simple yet powerful plans remove the need for ongoing deliberation and protect against impulsive choices.
Kalis also emphasizes the importance of modifying our environments as a potent strategy against akrasia. She refers to this as employing "commitment devices." These are strategies that make it difficult, or even impossible, to change our minds in the heat of the moment. Think of it this way: if you wanted to minimize distractions and write something substantial, you could give your phone to a friend or lock it away – temporarily removing the temptation to scroll through social feeds.
These tactics acknowledge something essential about human behavior: it's far easier to resist temptation if the temptation isn't readily available. This shifts the focus away from pure willpower and into the realm of strategically shaping the circumstances that influence our choices.
The ancient tripartite soul revisited
While Socrates placed unshakeable faith in reason, his student, Plato, offered a more multifaceted picture in his work, The Republic. There he outlines the concept of a tripartite soul with three distinct parts driving our actions:
Reason: The seat of our rational faculties, striving for understanding and wisdom.
Spirit: Representing our ambitions, sense of honor, and righteous anger.
Appetite: The source of bodily cravings and the desire for immediate gratification.
Plato paints a vivid picture with his metaphor of a charioteer (representing reason) trying to control two horses. One, a noble white horse, embodies our spirit and strives for virtue. The other, a dark and unruly beast, represents our base appetites. Imagine the charioteer's struggle to keep both these powerful forces in check!
A universal human struggle
Though the details of the argument have been debated for centuries, Plato's metaphor of conflicting forces within us holds relevance for our modern understanding of akrasia. Even the most disciplined individuals battle internal desires that threaten to derail their best-laid plans. There's something both humbling and comforting in realizing that this struggle isn't an indication of personal deficiency, but rather an inherent part of the human experience.
Akrasia and the pursuit of well-being
Our well-being encompasses various aspects – physical health, mental health, and a sense of overall vitality. We set goals for ourselves: eating more nutritious foods, incorporating regular exercise, managing stress effectively, and prioritizing consistent sleep. Yet, the path from intention to action is often riddled with internal battles.
Here's where the dynamics of akrasia come into play. Many of us have faced these classic scenarios:
Despite promising ourselves a morning run, we succumb to the allure of hitting snooze when the alarm goes off.
After a hectic day, we intend to prepare a healthy dinner but find ourselves ordering takeout for convenience.
Knowing we need to de-stress, we plan on meditating or taking a relaxing bath, only to fall into the black hole of social media scrolling instead.
This gap between what we know is good for us in the long run and what we find ourselves doing in the moment is a hallmark of akrasia. It brings in feelings of frustration, disappointment, and perhaps even a sense of helplessness.
The power of the present moment
The economist George Ainslie contributed to our understanding of akrasia with his theory of hyperbolic discounting. Simply put, it means that we tend to overvalue immediate rewards and greatly discount the value of rewards in the future. Let's consider exercise as an example. The benefits of consistent workouts, such as improved cardiovascular health, reduced stress levels, and more energy, are significant but often feel distant. In contrast, the immediate 'reward' of staying under the covers when the alarm rings feels compelling and far more tangible.
Our environments further complicate the picture. We're constantly bombarded with messages promoting unhealthy yet alluring food options, while convenient, processed meals seem far easier to prepare than fresh, whole foods. In a world that prioritizes quick fixes and instant gratification, nurturing our well-being can feel like an uphill battle.
Taking a nuanced approach
Sarah Paul, a philosophy professor at NYU Abu Dhabi, offers a crucial perspective. She encourages us to question the idea that we always act irrationally when we choose something less healthy. Consider a person experiencing economic hardship or living in a stressful, unstable environment. Prioritizing long-term health goals over immediate comforts may seem far-fetched, even irresponsible, given their present circumstances. Our judgments about what's "best" often disregard the complex factors shaping those choices.
Reinout Wiers, a psychologist and addiction expert, emphasizes that repeatedly framing these struggles as purely about lack of willpower can be demoralizing and counterproductive. Instead, he advocates for recognizing the complex forces at play. Our cravings and immediate desires don't evaporate simply because we identify better long-term goals. It's more effective to accept this reality and develop strategies that acknowledge the power of our appetites.
Beyond willpower: strategies that work
Self-compassion over self-reproach: Beating ourselves up for slip-ups can backfire, making us even more likely to give up entirely. Instead, acknowledge the difficulty of making healthy choices, and treat yourself with the kindness you would give a friend struggling with the same thing.
Realistic goal-setting: Instead of radical, restrictive changes, prioritize small, sustainable steps towards a healthier lifestyle. This might mean adding a short walk to your daily routine or swapping one sugary drink for water each day. Success breeds motivation.
Changing the environment: Make it easier to choose healthy options. Keep healthy snacks on hand, set your workout clothes out the night before, and limit your exposure to tempting junk food.
Akrasia and the quest for better sleep
Sleep is a fundamental pillar of health. And yet, it's all too common to find ourselves sacrificing sufficient rest. The consequences are significant: impaired mood, decreased cognitive function, and increased risks for health problems. We know getting enough sleep is vital, so why do we so often behave in ways that sabotage our own well-being? Akrasia plays a significant role.
Let's consider a few scenarios:
Despite promising ourselves an early bedtime, we find ourselves binge-watching another episode of a captivating show or endlessly scrolling online.
We fully intend to establish a relaxing evening routine to wind down, but work commitments unexpectedly run late, leaving us feeling stressed and wired before bed.
Despite knowing the importance of a dark, cool sleep environment, we find ourselves responding to texts or checking emails right before lights out.
In each situation, we understand the value of good sleep habits, but a mix of factors – from powerful temptations to external pressures – undermines our best intentions.
Why we stay up too late
The phenomenon of "revenge bedtime procrastination" has gained attention recently. This refers to intentionally sacrificing sleep to reclaim a sense of control after a day filled with demands and obligations. Even though we understand the detrimental effects, those extra hours of watching videos or playing games feel like a precious slice of autonomy.
Moreover, our modern world is designed to constantly stimulate us, making it harder to wind down. The blue light from our devices disrupts melatonin production, a hormone crucial for regulating sleep. The temptation to "just check one more thing" can easily derail even the most well-intentioned plan to get to bed on time.
Strategies to counter sleep-sabotaging akrasia
Set realistic expectations: Aiming for perfection often leads to disappointment. Instead of aiming to instantly switch to an 8-hour sleep schedule every night, gradually adjust your bedtime earlier in small increments.
The power of routine: Establish a consistent wind-down routine. This might include taking a warm bath, reading, or listening to calming music. These cues signal your body and mind that it's time to prepare for sleep.
Create a sanctuary: Invest in making your bedroom a sleep-conducive space. Ensure it's dark, quiet, and cool. Remove distractions like phones and laptops.
Utilize commitment devices: Set strict digital boundaries an hour before bed. Use apps that block social media or consider physically putting your phone in another room.
Don't give up after setbacks: Sleep patterns take time to change. There will be nights when you slip up. Practice self-compassion and recommit to your goals the following day.
A lifelong journey
The conflict between our desire for better sleep and our actions that sabotage it is a quintessential example of akrasia at work. It's vital to recognize that this is not merely a matter of weak willpower but a complex mix of internal desires, external temptations, and even physiological responses.
The endeavor to improve our sleep habits – and indeed all aspects of our well-being impacted by akratic tendencies – is an ongoing process. It demands self-awareness, a willingness to experiment with different strategies, a refusal to fall into self-blame, and a good dose of patience for ourselves along the way.
