According to the respective press they receive, habits are bad, and mindfulness is good. We ought to be as mindful as we can, as much of the time as we can, and do what we do as thoughtfully and mindfully as possible. This is a nice idea, but it doesn’t actually jibe with the way the brain works—or with the world in which most of us live.

Mindfulness, the conscious direction of attention or awareness, is a generally a positive thing. Certainly, most of us could use more mindfulness in our lives. Mindfulness training helps us pay attention to our own thoughts, feelings, and experience without judgment. It helps us focus on the present moment, on what we are taking in through our senses.

A few of the benefits claimed for mindfulness are:

• Decreased stress levels
• Decreased ruminative thinking
• Decreased cell damage
• Bolstering of the immune system
• Increased longevity
• Improved concentration

This is unquestionably great stuff.

However, when it comes to habits, mindfulness both helps and harms. It is beneficial in terms of helping us focus our attention on our behavior, specifically on those habits we want to start or change. Since habitual behavior, by its nature, is unconscious, in order to change it, we have to become conscious of it.

On the other hand, being too mindful—yes, apparently there are scientific measures for this—can get in the way of forming new habits, both bad and good. The formation of habits involves implicit learning, learning that is not consciously acquired. We have to let the unconscious part of our brain do its thing if we want to create and strengthen good habits. Too much mindfulness can impede that process.

In two studies of adult participants presented at the 2013 meeting of the Society for Neuroscience, people who scored high on a gauge of mindfulness (and were less distracted) performed poorly on sequenced learning tasks, which involve implicit learning—in this case, pattern detection. People who scored low on the gauge of mindfulness (and were more distracted) had quicker reaction times and performed much better on the same tests.

The very fact of paying too much attention or being too aware of stimuli coming up in these tests might actually inhibit implicit learning. That suggests that mindfulness may help prevent formation of automatic habits—which is done through implicit learning—because a mindful person is aware of what they are doing. –Chelsea Stillman

This sounds like good news for dealing with bad habits. The problem is that when we think of habits, those are the only ones we tend to think of: the ones we wish we didn’t have. But habits are a device the brain uses to conserve precious energy. In general, habits are not only useful, they’re essential. In fact, the more good habits we create, the more conscious attention we have available for other mental activity, such as mindfulness.

So, no, habits are not always bad. And yes, you can have too much of a good thing, in this case mindfulness.