When we think about the challenges of building sustainable habits, emotions like frustration, guilt, or shame often come to mind. But there’s another powerful and often overlooked emotion that plays a role in shaping our behaviours: disgust.
While disgust evolved to protect us from harm—like avoiding spoiled food or unsanitary conditions—it can also creep into our daily lives and sabotage our efforts to create positive change.
Let’s explore how disgust can impact your habits and how you can work with, rather than against, this powerful emotion.
What Is Disgust and Why Does It Matter?
Disgust is a primal emotion designed to help us survive. It signals danger and prompts avoidance of anything perceived as harmful. While this is useful for protecting us physically, disgust can also manifest in response to internal states, such as our behaviours, thoughts, or even self-image.
For example, you might feel disgusted:
- By a behaviour: Overeating junk food, skipping workouts, or procrastinating might trigger feelings of aversion toward your actions.
- By yourself: Persistent negative self-talk can lead to disgust directed inward, eroding your confidence and sense of worth.
- By the process of change: Discomfort or resistance to the effort required for new habits can feel off-putting, creating a cycle of avoidance.
Disgust, when left unchecked, can create barriers to sustaining positive habits by fuelling avoidance, shame and even self-sabotage.
How Disgust Sabotages Habit Formation
- It Drives Avoidance Behaviours Disgust makes us want to distance ourselves from the source of discomfort. For example, if you feel disgusted after overeating, you might avoid addressing your food habits altogether, instead falling into a cycle of guilt and withdrawal.
- It Fuels Negative Self-Talk When disgust is directed inward, it can amplify feelings of shame and self-criticism. Thoughts like, “I’m so gross” or “I’ll never change” can undermine your confidence and make it harder to stay motivated.
- It Creates All-or-Nothing Thinking If a slip-up triggers disgust, it can lead to an “I’ve already failed, so why bother?” mindset. This perfectionism trap prevents you from recognising that progress is built on persistence, not perfection.
Reframing Disgust: Turning Aversion into Action
While disgust can be a roadblock, it’s also a signal that something isn’t aligned with your values or goals. By working with this emotion, you can use it as a motivator for positive change. Here’s how:
1. Understand the Source of Your Disgust
Take a moment to explore what’s behind the emotion. Ask yourself:
- What specifically am I feeling disgusted by? (Is it my behaviour, a situation, or my reaction?)
- Is this feeling tied to a deeper value or belief?
For example, if you’re disgusted after overeating, it might be rooted in the value of wanting to feel strong, healthy and in control of your choices. Recognising this connection can help you shift focus from self-criticism to self-compassion.
2. Break the Cycle of Avoidance
Disgust often drives avoidance, but addressing the issue head-on can reduce its power. Start small:
- If you’re avoiding exercise because you feel out of shape, start with a gentle activity like a 10-minute walk.
- If you’re disgusted by clutter in your home, tackle one small area at a time.
Each small action builds momentum and reduces the emotional charge of disgust.
3. Reframe the Narrative
Instead of letting disgust fuel negative self-talk, reframe it as a signal for growth. For instance:
- Replace “I’m so gross” with “I’m noticing something I want to change, and that’s a sign I care.”
- Replace “I’ll never change” with “Change takes time, and every step forward counts.”
Use your vision of your future self as a guide. When disgust arises, pause and ask:
- What would my future self do in this situation?
- How can I align my actions today with the person I want to become?
This approach shifts your focus from the immediate discomfort to long-term growth.
5. Practice Self-Compassion
Remember, everyone experiences setbacks and emotions like disgust. What matters is how you respond. Treat yourself as you would a close friend:
- Acknowledge the emotion without judgment.
- Remind yourself that progress, not perfection, is the goal.
- Take one small step forward, no matter how small.
Using Disgust as a Tool for Change
Disgust doesn’t have to be a roadblock—it can be a powerful tool for transformation when approached with awareness and intention. By understanding its source, breaking the cycle of avoidance, and reframing it as a signal for growth, you can turn this challenging emotion into a motivator for positive change.
Remember: the key to sustaining habits is not about being perfect. It’s about showing up, even when emotions like disgust arise, and continuing to align your actions with your goals.