Cause Vs Effect: You Think You Know Why You’re Doing It — But Do You?
- Rochna Poddar
- May 31
- 4 min read

We like to believe we understand our own behaviors.
“I’m checking my phone because I can’t sleep.”
“I’m tired, so I skipped my workout.”
“I’m too stressed to eat a proper lunch.”
But often, what we see as the effect is actually the cause. And until we flip that narrative, we’re stuck in a loop that looks rational but isn’t serving us.
This small shift in perspective is powerful. It creates just enough awareness to interrupt a pattern — and that’s the first step to changing it.
Let’s look at a few everyday examples where the cause-effect confusion is silently shaping our choices.
1. “I can’t sleep, so I scroll on my phone.”
Actually: You can’t sleep because you’re scrolling on your phone.
Blue light from screens delays melatonin secretion, the hormone that cues your body to sleep. According to a 2014 Harvard study, exposure to blue light before bed can delay melatonin production by up to three hours, reducing both the quantity and quality of sleep.
Instead: Try switching to a book, dimming the lights, or taking three slow breaths. Even one night of better sleep can improve decision-making and focus the next day.
2. “I’m too tired to work out.”
Actually: You’re tired because you’re not moving enough.
It sounds counterintuitive, but movement creates energy. A University of Georgia study found that even low-intensity exercise (like a 20-minute walk) significantly reduced fatigue and increased energy in sedentary adults — often more effectively than rest.
Instead: A one-minute movement snack — a stretch, a few squats, a walk around the block — can flip your internal switch from sluggish to alert.
3. “I can’t think straight, I need another coffee.”
Actually: You can’t think straight because of the caffeine crash.
Caffeine gives a short burst of alertness, but often leads to a rebound slump in focus and mood. Especially when consumed late in the day, it can interfere with sleep quality — creating a cycle of dependency.
Instead: Try a glass of water, deep breathing, or walking outside for a few minutes. These all increase alertness without the crash.
4. “I’m not eating well because I’m stressed.”
Actually: You’re more stressed because you’re not eating well.
When you’re under stress, your body uses up key nutrients faster — especially magnesium, B vitamins, and vitamin C. Skip meals or reach for processed foods and you’re not replenishing what stress depletes, making you feel worse.
Instead: Start small. Add one raw veg to your lunch. Have a handful of nuts before your afternoon call. Small wins compound.
5. “I’m too busy to take a break.”
Actually: You’re not productive because you’re not taking breaks.
Research from Stanford shows that performance declines dramatically when we work for too long without rest. The brain needs micro-recovery to reset and maintain high cognitive performance. Without it, your thinking gets foggy and your decision-making suffers.
Instead: Take a one-minute pause to breathe, step outside, or stand up and stretch. You’ll return clearer and faster.
6. “I’m guarded in relationships because heartbreak is hard to handle.”
Actually: Heartbreak feels unmanageable because you’ve never let anyone in.
This one runs deeper. Many of us protect ourselves from intimacy, convinced we’re being rational: “Why invest emotionally if breakups hurt this much?”
But the truth is, what makes breakups devastating is often not the loss itself, but the loneliness we carried even while we were together.
Avoiding closeness doesn’t make future heartbreak easier — it often amplifies it. And it keeps us from experiencing the richness and healing that healthy relationships offer.
Instead: Start with low-stakes vulnerability. A deeper conversation with a friend. Sharing your real opinion in a meeting. These acts of openness train your nervous system to feel safe while staying connected.

The Pattern to Watch For
If you look closely, most of these habits are self-perpetuating loops.
Poor sleep leads to tiredness, leading to inactivity, leading to more screen time, leading to… poor sleep again.
Emotional guardedness leads to loneliness, which reinforces the need to guard.
The moment you reframe cause and effect, you regain control.
Try This Micro-Habit:
Once a day, ask: “Is what I’m doing the Cause Vs Effect?”
• Are you skipping lunch because you’re busy, or are you less focused because you skipped lunch?
• Are you avoiding vulnerability because you fear rejection, or do you fear rejection because you’ve never practiced vulnerability?
Awareness creates pause. Pause creates choice.
Long-Term Gain
This kind of micro-awareness builds the muscle of conscious habit design. Over time, you’ll find yourself instinctively noticing when you’re operating on autopilot — and gently redirecting.
The best part? You don’t need to overhaul your life. Just start by questioning one moment a day.
What’s one habit in your day where you’ve been mistaking the effect for the cause?
Send me a message or drop a comment — I’ll help you untangle it.
Let’s stay connected!
If you enjoyed this blog and want more tips, insights, and behind-the-scenes content, follow me on Instagram: @rochna_poddar #CauseAndEffect, #SelfAwareness, #MicroHabits, #BreakTheCycle, #EnergyBoost, #SleepBetter, #EmotionalResilience, #MindfulLiving, #HabitLoops, #BehaviorChange, #MentalClarity, #CaffeineCrash, #HealthyChoices, #IntentionalLiving, #VulnerabilityIsStrength
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