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The study says that "we will take the route that worked yesterday and ignore the evidence of what normally works best"

If you just drove a route yesterday, you remember it best and maybe that is why you chose it again, not because of some "evil human bias"?

I often disregard traffic app route recommendations if I am unfamiliar with the route.

Taking an unfamiliar route takes more cognitive energy even through it may get me to my destination sooner. Sometimes I can't be bothered.