Have you ever worried that your “gut feelings” or hidden biases are making choices for you before you even have a chance to think?
It is a common frustration, especially when you are trying to manage anxiety or change a deep-seated habit.
You might feel like there is an “autopilot” in your brain that doesn’t align with who you actually are.
According to renowned social cognition expert Daniel J. Phipps and his team at the University of Jyväskylä, the reality is much more empowering than you might think.
In a massive review of over 1,100 different study groups, Phipps discovered that while hidden biases do exist, your reasoned, conscious beliefs are actually the strongest and most reliable drivers of how you act.
This guide will explain how your “two minds” work and how you can use your conscious thoughts to stay in the driver’s seat.
Understanding Your “Two Minds”
To understand why we do what we do, Daniel J. Phipps suggests we look at attitudes as having two distinct forms:
- Explicit Attitudes: These are your considered and reasoned evaluations. They are the thoughts you are aware of, such as believing that exercise is valuable for your health or that a certain goal is worth pursuing.
- Implicit Attitudes: These are evaluations or biases that are less easy to access consciously. They are often “gut reactions” that are automatically activated by your memory when you encounter something familiar.
As Phipps explains, these two systems often work alongside each other, but they don’t always agree.
You might consciously want to try a new social activity (explicit), while a hidden “gut feeling” of unease makes you want to stay home (implicit).
Why Your Reasoned Thoughts Are More Powerful
For years, many people believed that our “hidden” biases were the true masters of our behavior.
However, Phipps’ research challenges this narrative.
According to Daniel J. Phipps, while implicit evaluations relate to our actions, it is our considered, reasoned evaluations that are more important when it comes to actually participating in a behavior.
The study found that:
- Explicit attitudes have a larger effect on behavior across almost every context.
- Your conscious beliefs are more reliable predictors of what you will actually do than your “gut feelings”.
- Hidden biases are less pervasive in governing your actions than once thought.
This is great news for anyone managing anxiety or personal change.
It means that the values you choose to hold and the reasons you give yourself for acting are your most powerful tools for change.
When Your “Gut” and Your “Head” Sync Up
While conscious thought is the leader, Daniel J. Phipps notes that we act most effectively when our two minds are in sync.
This is called “congruence”.
According to Phipps’ research, your conscious beliefs have an even stronger impact on your behavior when they align with your implicit gut feelings.
When your “gut” and your “head” agree, you don’t have to spend extra mental energy resolving an internal conflict.
However, even when they don’t match, your reasoned mind is still capable of leading the way, though it may take a bit more effort to override that initial automatic response.
How to Use This to Manage Anxiety and Habits
Because reasoned beliefs are so salient, Daniel J. Phipps suggests that focusing on the value and utility of a behavior is the best way to create lasting change.
Instead of worrying about a “hidden” bias you can’t see, you can focus on strengthening the conscious reasons why you want to act.
For example, if you feel anxious about a social situation, you can consciously remind yourself of the benefits of attending—like connecting with friends or reaching a personal goal.
By focusing on these reasoned evaluations, you are using the most reliable “lever” your brain has to influence your actions.
Next Steps for Taking Control
Based on the research of Daniel J. Phipps, here are three concrete steps you can take to empower your conscious mind:
- Identify Your “Whys”: Write down the specific reasons why a new habit or behavior is valuable to you. Focus on its utility in helping you reach your goals.
- Acknowledge the “Gut,” then Lead: When you feel an automatic “gut reaction” (implicit attitude) that doesn’t match your goals, recognize it as a memory-based response rather than a command.
- Strengthen Your Reasoned Voice: Practice articulating your conscious values daily. The more you focus on your reasoned evaluations, the more salient they become when it’s time to act.
Safety Note: If you are experiencing overwhelming anxiety or intrusive thoughts that make it difficult to function, please reach out to a licensed mental health professional. If you are in crisis, you can call or text 988 in the US and Canada, or 111 in the UK for immediate support.
Phipps, D. J., Hagger, M. S., & Hamilton, K. (2025). Relative effects of implicit and explicit attitudes on behavior: A meta-analytic review and test of key moderators. Psychological Bulletin, 151(12), 1395–1447. https://doi.org/10.1037/bul0000506
