5 Neuroscience-Backed Ways to Make Change Easier

Why Change Feels So Hard (And How to Make it Easier)

The neuroscience of resistance, energy conservation, and a metaphorical boulder

Have you ever wanted to make a meaningful change—at work, at home, in yourself—but found yourself inexplicably stuck?

You’re not alone. And it’s not because you’re lazy, unmotivated, or undisciplined.

Let me introduce you to Zoe, a high-performing executive at a global tech firm. She’s driven, accomplished, and used to handling complex challenges. But when it came to personal change—slowing down, setting boundaries, prioritising her health—she kept getting stuck.

“Why can I run a global team but not make time for one morning walk?” she wondered.

It felt like pushing a massive boulder uphill.

Every time she made progress, competing demands, fatigue, or self-doubt sent the boulder rolling back down.

The Biology of Resistance

Here’s what Zoe didn’t realise (and what most leaders aren’t taught):

Her resistance wasn’t personal—it was biological.

Your brain’s primary job is survival, not self-actualisation. It evolved to detect threats and conserve energy. Anything unfamiliar—like a new routine or habit—is flagged as potentially dangerous by the amygdala.

Even positive change requires extra energy—and your prefrontal cortex, the planning and decision-making centre, is the most energy-hungry part of the brain. When your body is tired, stressed, or depleted, change feels even harder. Your system whispers:

“This might drain us. Better not.”

The Energy Equation

Your brain runs on a limited energy budget—and treats energy like gold.

Habits are energy efficient. Change is energy expensive.

So, resistance is often your nervous system trying to protect you from perceived energy demand overload.

It’s not just tracking actual danger—it’s tracking anticipated effort.

Think of resistance as your brain asking:

“Will this drain me—or sustain me?”

If the answer is unclear or threatening, your system defaults to: “Not now.”

Your brain’s tracking system relies heavily on prior experiences—some that you clearly remember, and many that operate below conscious awareness. These past patterns shape how your nervous system evaluates present-day situations and determines what feels safe, risky, or worth the effort.”

 What Are You Trying to Change?

Take a moment to reflect. Which of these common goals have you been trying to shift—without much success?

✅ Reclaiming time for strategic thinking instead of reacting all day

✅ Getting better sleep and recovering from low-grade burnout

✅ Saying “no” or setting boundaries without guilt

✅ Moving your body regularly (beyond pacing between meetings)

✅ Delegating more effectively and letting go of control

✅ Being more present with your team or family

✅ Responding with calm during conflict instead of snapping or withdrawing

✅ Taking breaks during the workday instead of powering through

✅ Making time for purpose-driven work over urgent noise

✅ Letting go of perfectionism and leading more authentically

👉 If two or more of these resonate, you’re not failing—your nervous system is just trying to keep you safe.

Let’s explore how to shift from resistance to flexibility

How Zoe Changed the Way She Pushed

Instead of ditching the boulder altogether, Zoe started using neuroscience-backed tools to make the climb easier:

🔹 1. Chunk the Boulder

She broke the big change into small, manageable actions.→ Smaller steps = reduced overwhelm = less threat to the nervous system.

🔹 2. Fuel Her Body

She focused on better sleep, hydration, and movement to raise her baseline energy.→ A nourished nervous system is more adaptable and resilient.

🔹 3. Reconnect with Meaning

Instead of “I should,” she found her “why”—to be present with her kids and lead sustainably.→ Emotionally meaningful goals activate dopamine and motivation pathways.

🔹 4. Don’t Push Alone

She reached out to a coach and community. Together, they created support and momentum.→ Co-regulation lowers stress and increases emotional capacity.

🔹 5. Regulate Before You Act

Before tackling a change, Zoe started grounding herself—using breath-work, movement, or simple sensory tools to calm her nervous system first.→ A regulated state improves focus, reduces internal resistance, and makes it easier to access motivation and follow through.

From Resistance to Resilience

The boulder is still heavy—but now, Zoe has a better grip, a stronger body, and people helping her push. She’s no longer wasting energy fighting herself. She’s using that energy to move forward, step by step.

And you can too.

Because change isn’t just cognitive—it’s neuroenergetic.

When you work with your brain and nervous system, change becomes not just possible, but sustainable.

Reflection Prompt: “boulder” are you pushing right now?Which of Zoe’s strategies could make it feel lighter?

✅ Ready for Your Next Step?

📘 Download my free guide: 3 Surprising Reasons You're Stuck: Discover why smart, driven people struggle to change- and what to do about it.

💬 Book a strategy call:Let’s talk about what’s keeping your boulder stuck and how to move it with less stress. Schedule a free call

🔁 If this resonated, share it with someone who’s feeling stuck or navigating change—or hit repost if you're on LinkedIn. We grow better together.

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