Mental Malware: 7 Cognitive Biases Hijacking You, and the Habits to Break Them

We all like to think we’re rational. Logical. Independent thinkers.

But neuroscience and behavioral psychology beg to differ.

Our brains evolved to survive, not to be correct. They lean on shortcuts, or cognitive biases, that helped our ancestors avoid tigers, not make sound decisions about investments, relationships, or careers.

The result? We misjudge probabilities. Overestimate our control. Ignore contradictory evidence.

Even the smartest people fall for these traps because intelligence doesn’t make you less prone to survival instincts. Awareness helps, but awareness alone doesn’t change behavior.

That’s where habits come in.

With the right daily actions, you can build your own cognitive immune system—rewriting the script your brain tries to run on autopilot.

Programming I’ve Fought With

A few years ago, I found myself overcommitting to a business idea I knew in my gut wasn’t working.

Why? I had invested many months of work and a good chunk of cash. I told myself, “I just need a little more time to see how it plays out.” But the truth? I was neck-deep in the sunk cost fallacy.

Once I started journaling decision points before I made them, then reviewing them later with a “cold brain,” I started to notice patterns.

The wrong bets weren’t dumb; they were emotionally biased. The journaling didn’t just give me insight. It became the habit that helped me call out my own BS.

Build Bias Immunity: 7 Biases and the Habits to Break Them

Here are 7 common cognitive biases, how they hijack you, and one habit to start today that helps neutralize each.

1. Confirmation Bias

You seek info that confirms what you already believe. You scroll, nod, repeat.

🛠️ Habit: Weekly “Red Team” Review

Once a week, pick a belief or plan and argue against it. Out loud. On paper. Or with a trusted friend who doesn’t agree with you. It’s uncomfortable. That’s the point.

2. Sunk Cost Fallacy

You keep investing in something just because you’ve already sunk resources into it.

🛠️ Habit: Pre-commit to Kill Points

Before starting a project, define when you’ll reassess—based on results, not feelings. Write it down. Calendar it. Decide now when you’ll walk away if needed.

3. Availability Bias

You overestimate the importance of what’s recent or emotionally vivid.

🛠️ Habit: Data-First Decision Log

Before major decisions, jot down 3 pieces of hard data. What do the numbers say? This trains your brain to look past emotional salience and favor objectivity.

4. Dunning-Kruger Effect

The less you know, the more confident you feel. The more you know, the more you doubt.

🛠️ Habit: 30-Min Weekly Learning Block

Commit to learning from domain experts weekly. Pick a new podcast, book, or blog. Let humility be your compass. Let growth compound.

5. Status Quo Bias

You irrationally prefer things to stay the same, even when change would help.

🛠️ Habit: “What If We Started From Scratch?”

Once a month, ask: “If we were starting today, would we do it this way?” Whether it’s a business process, relationship routine, or workout plan, start from zero and rebuild mentally.

6. Optimism Bias

You believe you’re less likely than others to experience negative outcomes.

🛠️ Habit: Worst-Case Scenario Sketch

Before any major decision, ask: “What’s the worst that could realistically happen?” Write it out. This tamps down blind optimism and makes room for practical risk-taking.

7. Negativity Bias

Your brain is Velcro for bad news, Teflon for good.

🛠️ Habit: Daily Win Capture

End each day by writing 1 win. Big or small. It rewires your mind to notice progress, build momentum, and reduce cognitive distortion.

We are wired to survive in the Paleolithic Age, not Thrive in the Information Age

The human brain is a master storyteller, but it’s not always a reliable narrator.

Biases aren’t flaws. They’re features of a brain built for a different era. But with awareness + intentional habits, you can rewrite the script.

Train your brain like you’d train your body: small reps, done consistently, that change how you move through the world.

"Until you make the unconscious conscious, it will direct your life and you will call it fate."

– Carl Jung

Find your next edge,

Eli