Why We Lie: The Psychology Behind Dishonesty

by | Nov 30, 2023

Ever told a little white lie to get out of an awkward social situation or spare someone’s feelings? Of course, you have. We all have. Lying is an inextricable part of human nature. According to research, the average person lies at least once or twice a day. While some lies are harmless, others can be more damaging. So what motivates our dishonesty?

The Prevalence of Lying in Society

Lying and dishonesty have become so commonplace in society that we hardly bat an eye anymore. One study found that the average person lies 1.65 times per day, while another found that 60% of people lie at least once during a typical 10-minute conversation.

The little lies are what we tell most often. Things like “I’m fine, just tired” or “Sorry, I’m late; traffic was terrible.” We say these to avoid hurting someone’s feelings or facing consequences.

While these minor fibs may seem harmless, they can become a habit and lead down the path to bigger deceptions. Studies show lying activates the same areas in our brain involved in reward processing. In other words, the more we lie, the better we get at it, and the more likely we are to do it again.

The prevalence of lying in society is problematic, but the good news is that we can work to change it. Building trust and honesty in our close relationships is a start. Speaking our truth, even when it’s hard, and encouraging others to do the same can help establish a habit of integrity. The more we value honesty within ourselves and our social circles, the less commonplace lying may become.

Common Motivations for Telling Lies

Why do we lie? The reasons are many.

First, to avoid punishment or conflict. As kids, we lie to stay out of trouble with parents and teachers. As adults, we try to avoid arguments with our partners or bosses. Lying is a way to escape negative consequences, even if the truth eventually comes out.

We also lie to protect someone’s feelings. You tell your friend their new haircut looks great so you don’t hurt them, or you reassure your worried mom that you’re doing fine in college. While these “white lies” are well-intentioned, they can damage trust in the long run.

Another motivation is personal gain. Exaggerating on a resume to land a job or lying about expenses for financial benefit are examples. These self-serving lies are unethical and can seriously backfire.

The good news is that we can overcome the tendency to lie. Building self-confidence, learning better communication skills, and strengthening relationships based on honesty and trust are all steps in the right direction. With effort and practice, we can retrain our brains to default to the truth.

The Psychology of Self-Deception

Self-deception is a strange phenomenon where you convince yourself of something that isn’t really true. As social beings, we have a strong tendency to see ourselves in a positive light. Our ego works hard to protect our sense of self-worth, even if it means bending the truth a little.

Reasons for Lying to Ourselves

There are a few reasons why we partake in self-deception:

  • We want to maintain a positive self-image. It’s hard to accept our flaws and weaknesses, so we downplay or ignore them.

  • We want to reduce anxiety and distress. Believing everything is fine when it’s really not helps us feel better in the short term.

  • We want to protect our egos. Admitting we were wrong or made a mistake can be a blow to our self-esteem. It’s easier to make excuses or shift blame.

  • We want to justify our choices. When we do something we know is wrong, self-deception kicks in to make us feel justified in our actions, so we don’t have to face regret or guilt.

While a little self-deception may be harmless at times, chronic self-deception can negatively impact our lives and relationships. The truth has a way of coming out, and others may perceive the incongruence in our words and actions. It’s always best to face the truth, learn from your mistakes, and work to improve yourself, even if it’s initially uncomfortable. With time and practice, accepting your flaws will become easier.

How Lying Affects Your Brain and Relationships

Lying affects your brain and relationships in harmful ways. When you tell a lie, your brain has to work harder. As the lie gets bigger, your brain struggles to keep all the details straight. This can cause anxiety, stress, and damage to your memory.

Over time, lying also rewires your brain. The more you lie, the easier it becomes, and the more likely you are to lie again in the future. This can lead to a habit of deceit that becomes hard to break. Some studies show that frequent liars have less connectivity between the prefrontal cortex—the part of the brain responsible for morality and decision-making—and the amygdala, which processes emotions.

Lying erodes trust and intimacy in your relationships. Once people discover you’ve lied to them, they may doubt other things you say and find it hard to rely on you. They can become suspicious and questionable. Honesty and trust are the foundations of healthy, meaningful relationships. Without them, relationships crumble.

While an occasional “white lie” may seem harmless, lying should not become a habit. It’s important to practice honesty whenever possible to maintain integrity and build trust. When you do slip up and lie, come clean as soon as you can. Admit your mistake, take responsibility for your actions, and work to rebuild trust through honesty and transparency going forward. The truth may hurt in the short term, but in the long run, honesty really is the best policy.

Learning to Be More Honest With Yourself and Others

Learning to be honest with yourself and others is a journey. The first step is acknowledging that you have lied or been less than truthful at times. We all have.

Recognizing the underlying reasons why you lie is key. Often, it’s due to insecurity, fear of punishment or judgment, or habit. Identifying triggers that cause you to lie will help you prepare to respond honestly next time.

When you do lie, own up to it as soon as possible. Come clean sincerely and without excuses. Apologize for the lie, acknowledge the harm done, and reaffirm your commitment to honesty going forward. This can rebuild trust and respect.

Practice radical honesty in low-risk situations. Start with small things, like complimenting a friend or admitting a minor mistake. Notice how it feels to tell the truth, then build on that experience.

Speak your truth thoughtfully but confidently. Think before responding, then say what you really mean, feel, and believe. Your authenticity and integrity will be evident. People will come to rely on and value that about you.

Change won’t happen overnight. Slips may still occur. Forgive yourself, learn from them, and get back to building the habit of honesty. With regular effort and commitment to integrity, truth-telling can become second nature. The rewards of mutual understanding, trust, and self-respect will make it worth the work. Living honestly allows inner peace and frees you from the burden of deception.

Speak truth. Build trust. Lighten your load. Honesty is the best policy.

Steps how to be honest

To be honest, in your daily life, follow these steps:

1. Accept yourself

Accept that you, like all humans, are imperfect and will make mistakes. Learn to forgive yourself for slip-ups and imperfections. The more you accept yourself, the less pressure you’ll feel to lie or exaggerate the truth.

2. Build confidence

The more confident you become, the less you need to rely on lies to prop up your ego or image. Focus on developing your talents, skills, and strengths. Celebrate your wins, big and small. With self-confidence, honesty flows more easily.

3. Value the truth

Make a habit of being truthful in all areas of your life. While it may be tempting to tell “little white lies,” understand that honesty and integrity are virtues that require practice. The more you choose the truth, the more natural it will feel.

4. Be transparent

When you make a mistake, own up to it quickly. Admitting fault openly and taking responsibility for your errors inspires others to be honest in return. Make transparency a habit, and honesty will become second nature.

5. Listen with empathy

Create an open environment where others feel comfortable being honest. Listen without judgment when someone confides in you. Your empathy and understanding can inspire them to reciprocate with truthfulness and candor. Honesty flourishes where there is compassion.

With practice and commitment to these principles, you’ll find that honesty really is the best policy. Choosing truth over lies will lead to better relationships, improved self-esteem, and less inner turmoil. Make honesty a habit, and you’ll feel the benefits in every area of your life.

Benefits of being honest

Being honest has significant benefits, even if lying may seem more convenient at the moment.

Improved relationships

Honesty builds trust and strengthens your connections with others. When you lie to someone, it damages their trust in you and the foundation of your relationship. Being truthful, even when it’s difficult, shows you respect them and the integrity of your bond. Over time, honesty can transform casual relationships into lasting, meaningful ones.

Less stress

Lying requires a lot of mental energy as you construct the deception and then work to maintain it. Honesty is simply easier. You don’t have to keep track of the details or worry about getting caught. Coming clean about something you feel guilty about can also lift a huge weight off your shoulders and reduce anxiety.


How you view yourself depends a lot on your own integrity and actions. Lying and deceiving others, even about small things, can slowly erode your self-esteem and self-worth over time. When you operate with honesty and truthfulness as core principles, you can feel good about who you are and the person you want to be.

In the end, while the truth may be hard to share in some situations, honesty really is the best policy. It leads to better relationships, less stress, and a strong sense of self-respect—benefits that lying just can’t provide. Make the choice to be honest whenever you can. Your life and relationships will be better for it.


You see, lying is simply human nature. We all do it, and we do it for so many reasons: to protect ourselves, make ourselves seem more impressive, avoid conflict, manipulate others, and sometimes just out of habit. The truth is that lying will probably always be a part of human communication and interaction. But that doesn’t mean we should accept it or not try to curb it. By understanding why we lie, we can work to build more trust in our relationships and society. We can call out lies when we see them. We can also reflect on our own motivations and try to remedy tendencies to exaggerate or omit the truth. Lying may be natural, but honesty and integrity are learned and practiced. If we all make more of an effort to value the truth, maybe we can move a little closer to creating a culture where people feel less compelled to lie in the first place. The truth will set you free, as they say. So go ahead, and give it a try.

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