Something that has always fascinated me is how our minds can trick us into believing things or acting in ways that don't make sense when we step back. For example, consider smoking cigarettes: you know they’re bad for you, you don’t like the taste, and you hate the smell. Yet, you crave them and feel powerless to stop. Addiction is one explanation, but there’s a deeper layer to explore when our thoughts or reactions become irrational—when we justify behaviors that, deep down, we know are flawed. This is where cognitive biases come in.
Cognitive Biases
Cognitive biases are mental shortcuts or patterns our brains use to process information quickly. They aren’t inherently bad—they exist to help us navigate a complex world. However, they often lead us to distort reality, make flawed decisions, or react in ways that aren’t rational. Recognizing these biases in yourself and others can lead to a better understanding of behavior and, ultimately, more logical thinking. Here are some of the most common cognitive biases, why they happen, and how to overcome them.
Confirmation Bias
What it is: The tendency to seek out, interpret, and remember information supporting our pre-existing beliefs while ignoring evidence contradicting them.
Why it happens: Our brains prioritize cognitive ease over cognitive strain. It’s easier to validate what we already think than to question it. This bias helps us feel confident and secure in our worldview, even if it’s incomplete or incorrect.
Example: You believe that a specific diet is the healthiest. You seek articles and success stories that support your belief while dismissing scientific studies or critiques against it. I knew someone who had gone on the carnivore diet once. She started experiencing health problems but swore it was due to other factors when the symptoms she was experiencing seemed aligned with the diet she was on. She ended up having mouth surgery and couldn’t eat meat for a while; she started feeling better and realized the diet was making her feel bad, so she finally changed her eating.
How to overcome it:
Actively seek out opposing viewpoints or evidence.
Play "devil’s advocate" with your own beliefs.
Practice intellectual humility by being open to changing your mind.
Anchoring Bias
What it is: People tend to rely too heavily on the first piece of information (the "anchor") when making decisions.
Why it happens: The brain simplifies decision-making using the initial reference point. Once an anchor is set, it’s challenging to adjust away from it.
Example: When shopping for a car, the salesperson shows you a luxury model priced at $50,000. Even though you can't afford it, this becomes your mental anchor for what a "good car" costs. As a result, when you’re shown a more affordable car for $30,000, it feels like a great deal—even though it may still be over your budget or not the best value for your money.
How to overcome it:
Delay making judgments until you’ve gathered all relevant information.
Consider multiple perspectives or sources to avoid being overly influenced by the anchor.
Availability Heuristic
What it is: Judging the likelihood of an event based on how easily examples come to mind.
Why it happens: Our brains prioritize vivid or recent memories, assuming they represent the norm. This can distort our perception of risk or frequency.
Example: After seeing extensive news coverage of a plane crash, it’s easy to start believing that air travel is far more dangerous than it is. I remember working with someone when a particular airline had several grounded flights. She took it to the extreme, loudly declaring she’d never fly with that airline again. She claimed their planes were all falling apart and insisted that flying with them was like playing Russian roulette. She went on and on, worked up by the constant news updates. Eventually, I told her, “Maybe you should stop watching so much news.”
How to overcome it:
Look at actual statistics and data rather than relying on anecdotes.
Be mindful of emotional responses to dramatic or sensational stories.
Fundamental Attribution Error
What it is: The tendency to attribute other people’s behavior to their character rather than situational factors.
Why it happens: It’s easier and faster to judge someone’s personality than to consider the context of their actions.
Example: When someone cuts you off in traffic, you assume they’re rude or reckless rather than considering they might be rushing to an emergency.
How to overcome it:
Pause and consider alternative explanations for someone’s behavior.
Practice empathy by putting yourself in their shoes.
The Bandwagon Effect
What it is: The tendency to adopt beliefs or behaviors because others are doing the same.
Why it happens: Humans are social creatures who seek belonging and acceptance. Following the crowd often feels safer than standing out.
Example: You start investing in cryptocurrency because everyone else is doing it, even though you don’t fully understand it.
How to overcome it:
Make decisions based on your values and knowledge, not on popular opinion.
Question trends or movements before joining them.
Self-Serving Bias
What it is: The tendency to attribute successes to your abilities and failures to external factors.
Why it happens: This bias protects your self-esteem and reduces cognitive dissonance between how you see yourself and reality.
Example: If you ace a test, you credit your intelligence and hard work. If you fail, you blame the teacher for unfair questions.
How to overcome it:
Reflect honestly on your contributions to successes and failures.
Seek feedback from others to gain a more balanced perspective.
Sunk Cost Fallacy
What it is: The inclination to continue investing in something because you’ve already put time, money, or effort into it, even when it’s no longer worthwhile.
Why it happens: Our brains hate loss, so we try to justify past decisions by sticking with them, even when they’re no longer rational.
Example: You stay in a bad relationship because you’ve already been together for years. This seems to be the most common example of the sunk cost fallacy that most can relate to at one point or another.
How to overcome it:
Focus on future benefits rather than past investments.
Ask yourself: “Would I choose this again if I hadn’t already invested in it?”
Becoming More Rational
Cognitive biases are part of being human, but self-awareness is a powerful tool. Here are steps to help you think more rationally:
Pause and Reflect: Take a moment to evaluate your thoughts and reactions before acting.
Seek Diverse Perspectives: Expose yourself to various opinions and experiences to challenge your own.
Use Critical Thinking: Question assumptions, look for evidence, and avoid jumping to conclusions.
Practice Mindfulness: Being present can help you notice when a bias creeps in.
Learn Continuously: The more you understand cognitive biases, the better equipped you’ll be to recognize and manage them.
Understanding cognitive biases isn’t just about improving your decision-making—it’s about deepening your understanding of yourself and others. By recognizing these mental shortcuts and actively challenging them, you can lead a more rational, thoughtful, and empathetic life.
Disclaimer: Journaling is a powerful tool to support your healing process. The CBT exercises in Journals to Healing journals are intended to help you analyze and reframe your thoughts as part of a personal growth journey. However, these journals do not replace therapy or professional help. If you are experiencing intense emotions or feelings beyond your control, please seek professional assistance. Resources such as the National Suicide Prevention Lifeline (988) and Crisis Text Line (Text HOME to 741741) are available 24/7 for support. Remember, reaching out for help is a strength, and healing is a process.
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