Change
Change is hard because it asks us to step out of what’s familiar and safe, even when that familiar pattern is unhelpful. The brain runs on efficiency; it prefers routines because they take less energy to maintain.
This is why new behaviours feel effortful at first: your mind hasn’t built the pathways to make them automatic yet. Knowing this can shift the way you see change. It isn’t that you’re failing it’s that your brain is doing what it’s designed to do.
One way to navigate this is to break down big changes into small, realistic steps. Instead of trying to overhaul everything at once, focus on one action you can repeat consistently. If your goal is better sleep, you might start by dimming the lights earlier or reducing screen time for just 15 minutes before bed. Small steps accumulate into big results because they’re easier for your brain to accept without triggering resistance.’
Change feels hard because the brain naturally clings to what is familiar and comfortable, even when that comfort isn’t good for us. The key to making change smoother is not to force a complete overhaul but to allow it to unfold step by step. When we take small, consistent actions, we give ourselves the space to adapt gradually, rather than overwhelming our minds and bodies.
It also helps to focus on embracing the process rather than trying to control the outcome. By noticing progress, rewarding effort, and allowing new patterns to settle in over time, change begins to feel less like a battle and more like something that grows naturally. Discomfort is a natural part of growth, and accepting it as temporary makes room for lasting transformation.
You can work around this by adding small, immediate rewards along the way, such as listening to your favourite podcast only while walking, marking off progress on a calendar, or treating yourself after a week of consistency. This helps your brain connect the effort with something positive in the short term.
Emotions also play a big role. Fear of failure, uncertainty, or even success can quietly sabotage progress. It’s essential to expect those feelings rather than interpret them as signs you should stop.
Discomfort is often the signal that you’re stretching beyond your automatic patterns. Reframing it as “part of the process” rather than “proof I can’t do this” makes it easier to keep going.
Ultimately, social and environmental cues matter more than we often realise. Surrounding yourself with people who support your growth, setting up your space to reduce friction (like keeping healthy snacks visible or placing your workout clothes out the night before), and limiting triggers that pull you back into old routines all make change feel more seamless.
Change becomes easier when you see it as less about willpower and more about design. By shaping your environment, starting small, rewarding consistency, and aligning your actions with your identity, you work with your psychology instead of against it. Over time, what feels effortful now becomes second nature your “new normal.”
