Here's why your "bad habit" isn't as bad as you think

We all have bad habits, even if we’re not willing to admit them. If you’ve ever beaten yourself up for sleeping in on the weekend, letting your mind wander when you should be working or dropping the occasional swear word, don’t worry.

It turns out that these habits, which have long been considered to be bad for you, might benefit your psychological or physical wellbeing. Most bad habits alter our mood and reduce stress (at least in the very short-term) but tend to become less helpful, the more we engage in them, so moderation is key.

Whether you feel bad for not showering every day, nibbling on dark chocolate or enjoying gossip with your friends, read on to find out more about how these ‘bad’ habits may improve your health.

Daydreaming: Helps problem solving

Daydreaming is often viewed as a sign of waste of time that could be used for something more productive. However, research has shown that the ‘executive network’ in our brain is highly active when we daydream.

A 2009 study found activity in numerous brain regions while daydreaming, including areas associated with complex problem solving. ‘Mind wandering is typically associated with negative things like laziness or inattentiveness,’ says lead author, Professor Kalina Christoff. ‘But this study shows our brains are very active when we daydream – much more active than when we focus on routine tasks.’

The findings suggest that daydreaming is an important cognitive state in which individuals turn their attention from immediate tasks to unconsciously think about problems in their lives. ‘When you daydream,’ Christoff says, ‘you may not be achieving your immediate goal, say, reading a book but your mind may be taking that time to address more important questions in your life, such as advancing your career or personal relationships.’

Swearing: An effective pain reliever

Although swearing has become increasingly common, some people would still argue that it's a bad habit. However, research has shown that swearing can help alleviate pain.

In a study led by Richard Stephens of Keele University, results showed that individuals who swore (as compared to individuals that didn’t) could endure the pain of putting their hand in a bucket of ice-cold water nearly 50% longer. Stephens thought of the idea for the study after accidentally hitting his thumb with a hammer while building a garden shed and realising that simultaneous swearing appeared to help reduce the pain.

The researchers speculated that swearing might trigger our natural ‘fight-or-flight’ response by downplaying a weakness or threat in order to deal with it. Stephens cautioned that swearing is emotional language and if individuals overuse it, it loses its emotional attachment and is less likely to help alleviate pain.

Sleeping in at the weekend: May be good for heart health

Sleeping in at weekends is something most of us would like to do, but with the demands of life, waking up later than planned can leave us feeling like we’ve ‘wasted’ the day.

However, if you tend to sleep poorly through the week and compensate for this by sleeping in at the weekend, you could be doing wonders for your heart health, according to a study published by the European Society of Cardiology.

The authors utilised data from 90,903 subjects participating in the UK Biobank project to examine the association between compensated weekend sleep and heart disease. Hospitalisation records and cause of death registry information were used to diagnose various cardiac diseases, including ischaemic heart disease, heart failure, atrial fibrillation, and stroke.

In the subgroup of patients with daily sleep deprivation, those with the most compensatory sleep had a 20% lower risk of developing heart disease than those with the least. Sounds like a great reason to cancel that Sunday morning alarm. 

Gossiping: May relieve stress and anxiety

Gossip is often viewed as a malicious act, but researchers have found that it helps social groups function by spreading useful information about individual members and encouraging cooperation, and can also have a stress-relieving effect.

As behavioural researcher Dr Mark Griffiths says, ‘Bottling things up isn’t good for you. If you are stressed, worried, or annoyed about a situation, letting those feelings out through gossip may help you de-stress. Taking time out in your day to socialise could make your problems feel less insurmountable.

‘Remember the potential pitfalls of gossip. Try to use social interaction to build bonds and increase your empathy, rather than adding to your anger or worry. At its best, gossip can help you let off steam and restore your objectivity.’

Eating fat: Can help you lose weight

If you came of age in the era of low-fat diets, you may wrongly see all fat as bad. Nutritionists say fat is your friend, and it can help you lose weight. Registered dietitian Joanna Tsintaris says, ‘Studies have shown that those who adhere to a higher-fat diet tend to lose weight more quickly than those following a low-fat diet since fat provides twice as many calories per gram as carbohydrates or proteins.

Many vitamins, including A, D, E and K, can only be absorbed by your body through fat, so your body would be unable to use them if you didn't have at least a small amount in your diet.

‘What's important is eating the right sort of fat. The unsaturated fat found in foods such as oily fish, avocado, nuts, seeds and olive oil is the sort our bodies need to function properly. Sadly, this isn't the sort of fat many of us eat.

The British diet tends to contain far too much saturated fat from dairy and meat products, pizza, burgers, hot dogs, pies, pastries, cakes, biscuits and chocolate bars. Pay attention to labels, you’re looking for unsaturated fats, and to eat no more than 30g of fat a day.’

Doomscrolling: May give you an emotional boost

Frequent social media use and screen time have been portrayed as universally bad for our health, but according to research, spending time on apps such as Instagram and Facebook in moderation isn’t all bad news.

In a study published in the journal Psychological Science that examined the effect of screen-time on a sample of more than 120,000 British adolescents, researchers found that social media use wasn't harmful for the vast majority of teens. In fact, it was sometimes helpful for things like feeling more connected and getting emotional support from peers.

Professor Andrew Przybylski has been studying the effects of digital screen-time on the mental wellbeing of young people for many years, and has found that ‘moderate engagement in digital activities has little detrimental effect on, and even some positive correlates with, wellbeing.’

‘Overall, the evidence indicated that moderate use of digital technology is not intrinsically harmful and may be advantageous in a connected world,’ says Przybylski.

Skipping a shower: Can benefit your skin and hair

Some of us love a daily shower but experts say skipping a day could actually be beneficial for skin health.

Primrose Freestone, microbiologist at the University of Leicester, has spent years studying bacterial physiology and biochemistry. She says that unless you sweat heavily, are working in a dirty environment or have been working out, a full scrub every two to three days may actually be all that your body needs.

‘You can over-wash,’ Freestone says, especially if you’re using more than water. Your skin cells contain lipids that are critical for maintaining your skin’s health. Those lipids aren’t soluble in plain water, but they are when you add a detergent.

‘So, you’re actually destabilising some of your cells when you wash too much,’ she explains. ‘The net effect is that your skin goes a reddish colour and gets sore.’ So, keep an eye open for sore or sad looking skin and adjust your washing schedule accordingly.

When it comes to hair washing, ‘We tend to wash our hair mostly for aesthetic reasons, to make it look shiny and clean,’ says Freestone. ‘But washing your hair too frequently will irritate your scalp. Every three days should be fine.’

Red wine: May be beneficial for your heart

In the last few decades, several human and animal studies have indicated that moderate red wine consumption has beneficial effects on health. The alcohol and certain substances in red wine, known as antioxidants, may help prevent coronary artery disease, a condition that can lead to heart attacks.

The links between red wine and a reduced risk of heart attacks aren't well understood. But antioxidants in red wine may increase levels of high-density lipoprotein (HDL) cholesterol, also called the ‘good’ cholesterol, and protect against cholesterol buildup.

Experts say not to start drinking alcohol to help your heart. This is especially true if you have alcohol use disorder or if alcohol use disorder is in your family. Too much of anything is bad for you, and alcohol is no exception. However, if you already enjoy a glass of red wine with your evening meal, consuming it in moderation may actually improve your heart health.

Eating dark chocolate: It’s good for your gut, with more fibre than bread

Many doctors and nutritionists recommend eating dark chocolate in moderation because cocoa, the primary ingredient in chocolate, is rich in nutritional value. ‘Dark chocolate contains fibre (around 11g per 100g in 70 per cent chocolate) which has more fibre than bread and supports gut health and contributes to fullness,’ says dietitian Nichola Ludlam-Raine.

It also contains several key minerals, including magnesium, which is beneficial for relaxation and sleep, plant-based iron and copper for energy, and zinc for immune health.

And if you needed another excuse to grab a bar of dark chocolate, know that it may benefit your heart, too. One long-term trial, published in 2022, found that cocoa supplements reduced heart-disease-related deaths by 27%.

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