Why Is Change So Challenging?
- Brainz Magazine
- Dec 26, 2024
- 5 min read
Elizabeth is a clinical psychologist and certified mindfulness meditation teacher. She is the author of Mindfulness Journal for Mental Health, a podcast host for The New Books Network, and is available for speaking engagements.
Imagine trying to ride a bicycle where turning the handlebars to the right makes you go left, and turning them to the left makes you go right. Despite years of cycling experience, you find yourself unable to pedal more than a few feet without falling. This was the exact challenge engineer Destin Sandlin faced in his fascinating experiment, "The Backwards Brain Bicycle." His struggle illustrates why change, whether it's learning a new skill, breaking old habits, or transforming our lives, can feel nearly impossible.
Every January, millions of us resolve to make meaningful changes, only to feel like failures before spring arrives. According to a recent Forbes Health/One Poll study (2024), 65.2% of respondents abandon their New Year's resolutions within four months. An analysis by U.S. News & World Report reveals an even more sobering statistic: of the approximately 40% of Americans who make resolutions, only 8% maintain them for an entire year.
The complex nature of resistance to change
Why do we struggle so persistently with change? The common explanation, that we set unrealistic goals, tells only part of the story. Recent neuroscience research reveals a deeper truth: our brains are wired to resist change.
The neural foundation of habits
When we repeat behaviors, our brains create strong neural pathways, similar to well-worn trails through a forest. Dr. Donald Hebb's seminal research explains this through his famous proposition: "neurons that fire together, wire together." Recent studies in neuroplasticity have expanded on this understanding, showing that these neural pathways become more efficient and automatic with repetition. This makes them increasingly difficult to override.
The dual challenge of change
Returning to Sandlin's backward bicycle experiment, his eight-month journey to master the reversed controls demonstrates a crucial insight. Behavior change is simultaneously a process of unlearning and relearning. This dual challenge explains why:
Our existing habits have a powerful momentum.
New behaviors feel awkward and require conscious effort.
Progress often feels frustratingly slow.
Stress and fatigue can trigger a return to old patterns.
The role of self-control in change
While willpower plays a role in behavior change, recent research challenges the traditional view of self-control as a limited resource (the ego depletion theory). Studies now suggest that our capacity for self-control is influenced more by:
Our beliefs about willpower
Motivation and the perceived importance of the goal
Environmental factors and available support systems
The strategies we employ to manage impulses
A science-based framework for lasting change
Understanding these psychological and neurological foundations allows us to develop more effective strategies for sustainable change. Here are some specific steps you can take to enhance your chances of sticking with your resolution.
1. Start small for big results
Rather than attempting dramatic transformations, research supports the power of tiny habits:
Begin with "micro-commitments" that take less than two minutes.
Focus on consistency over intensity.
Build confidence through small wins.
Gradually increase complexity and challenge.nge
2. Leverage habit stacking
Connect new behaviors to existing habits to create strong environmental triggers:
After [current habit], I will [new habit].
Examples:
After pouring my morning coffee, I will write in my journal.
After finishing dinner, I will read one chapter.
Before making a phone call, I will take three deep breaths.
3. Design your environment for success
Create an environment that makes desired behaviors easier and unwanted behaviors harder:
Remove friction from positive habits (e.g., pre-pack gym clothes).
Add friction to negative habits (e.g., keep snacks out of sight).
Use visual cues to trigger desired behaviors.
Modify your space to support your goals.
4. Implement success metrics and celebrations
Track progress and reinforce positive changes:
Use habit-tracking apps, journals, or a calendar to record progress.
Celebrate small wins.
Share progress with accountability partners.
Document lessons learned from setbacks.
You might be wondering, what does this look like in real life? Here are a couple of examples.
Real-world applications: Two case studies
Case study 1: Building a meditation practice
Riley wanted to develop a daily meditation practice but struggled with consistency. Here's how she applied the framework:
Started with just 5 minutes of meditation.
Linked it to her morning coffee routine.
Set up a dedicated meditation corner in the room next to the kitchen.
Used the Insight Timer app to track progress.
Celebrated weekly streaks with favorite activities, such as buying a new book.
Adjusted timing when morning sessions proved challenging.
After six months, Riley worked her way up to a 15-minute practice with a 90% success rate. More importantly, she reported reduced anxiety, better focus, and improved sleep.
Case study 2: Career skill development
Michael made a pledge to learn Python programming:
Began with 10 minutes of daily practice.
Connected learning to his lunch break routine.
Set up a distraction-free coding environment at work and at home.
Used GitHub to track contributions.
Rewarded progress by scheduling time to go mountain biking with a friend.
Joined a coding community when he realized his progress had stalled because he had unanswered questions.
Within a year, Michael was able to use Python to complete a new project.
Even with the best-made plan, challenges and setbacks can be expected. Here are some ways to manage the inevitable.
Troubleshooting common obstacles
When motivation wanes
Revisit your "why."
Break goals into smaller steps.
Seek inspiration from others.
Adjust your environment.
When progress stalls
Audit your routine for hidden barriers.
Experiment with different times or approaches.
Seek feedback from others or join a group.
Practice self-compassion to avoid further discouragement.
When setbacks occur
Consider what resources can support getting back on track.
Analyze triggers without judgment.
See setbacks as opportunities for lessons learned.
Begin again, returning to smaller steps if needed.
Your path forward
Understanding change as a biological and psychological process rather than merely a matter of willpower offers both clarity and hope. Success comes not from perfect execution but from persistent, intelligent effort aligned with how our brains actually work.
Take action now
Choose one small behavior you want to change.
Identify an existing habit to stack it with.
Make one environmental modification to support your goal.
Track your progress for at least two weeks (longer if possible).
Adjust your plan based on what you learn as you go.
Remember, change is challenging because it's supposed to be. It's not a reflection of your worth or capability but rather a natural result of how our brains are wired. Armed with this understanding and the right strategies, you can navigate the journey more effectively.
What small step will you take today toward the life you want to create?
Additional resources
For readers interested in diving deeper into the science of behavior change:
Atomic Habits by James Clear
The Power of Habit by Charles Duhigg
Tiny Habits by BJ Fogg
The Neuroplasticity Revolution by Norman Doidge
Read more from Elizabeth Cronin, PsyD
Elizabeth Cronin, PsyD, Psychologist, Certified Meditation Teacher & Author
Elizabeth is a clinical psychologist and certified mindfulness meditation teacher. She is the author of Mindfulness Journal for Mental Health, a podcast host for The New Books Network, and is available for speaking engagements. She is also the founder of My Daily Mindfulness, an online membership community for high achieving women interested in leveraging the power of mindfulness and meditation to master stress and amplify life satisfaction.
