Change is one of the most fundamental aspects of life, yet it is also one of the most difficult things to achieve. We all have aspirations—whether it’s improving our health, strengthening relationships, or advancing in our careers—but taking action often feels like an uphill battle. Why is that? More importantly, how can we shift our mindset and behaviors to create lasting change?
Understanding the Resistance to Change
A powerful quote frames this discussion well:
When the desire to change is greater than the resistance to change, change happens.
At its core, resistance to change is biological. Our bodies are made up of around 100 trillion cells, all driven by one primary imperative—survival. And when it comes to survival, avoiding pain is prioritized over seeking pleasure.
This is why we hesitate to make changes, even when we know they are beneficial. There’s no immediate consequence for not eating healthier, exercising, or pursuing our dreams. The impact of inaction often unfolds slowly over time. Meanwhile, the discomfort of making a change—whether it’s the soreness after a workout, the struggle of breaking a bad habit, or the fear of failure—feels immediate and threatening. Our biology is wired to resist this discomfort, keeping us stuck in familiar patterns.
The Key to Overcoming Resistance
If resistance to change is deeply rooted in our survival instincts, how do we counteract it? The answer lies in leveraging pain itself as a motivator.
One powerful method is the Dickens Technique, inspired by the story of Ebenezer Scrooge in A Christmas Carol. In this method, you vividly imagine the consequences of staying the same over different time frames.
- Reflect on the past: Think about all the times your inaction or bad habits have negatively impacted your life. What opportunities have you missed? What relationships have suffered? How much potential has gone untapped?
- Examine the present: Look honestly at your current reality. What patterns are you stuck in? How is your procrastination, self-doubt, or lack of discipline affecting your happiness and well-being?
- Project into the future: This is where the technique becomes powerful. Imagine yourself one year from now, still stuck in the same habits. How does that feel? What about five years from now? Ten? Twenty? Picture the toll on your health, relationships, finances, and mental well-being. Let yourself fully experience the pain of stagnation.
The goal is to make the pain of not changing so vivid and unbearable that your brain no longer sees inaction as a viable option. When the fear of staying the same outweighs the fear of change, your biology starts working for you instead of against you.
Making Change More Appealing
Once you’ve created a sense of urgency, you can also enhance the appeal of change by making the reward more tangible. Instead of vaguely saying, “I want to be healthier,” envision the specifics. Picture yourself feeling strong and energized, running up the stairs without getting winded, or confidently fitting into clothes you love. The clearer and more enticing the goal, the more motivated you’ll be.
Small Steps Lead to Big Results
Another way to make change easier is to break it down into small, manageable steps. You don’t need to transform overnight—just aim to improve by 1-3% each day. Over time, these small gains compound into significant progress.
For example, instead of dreading a full workout routine, commit to just five minutes of exercise. Instead of overhauling your entire diet, start by adding one healthy meal per day. Small victories build momentum and make the process feel less overwhelming.
Final Thoughts
Change isn’t easy, but it is possible. The key is to harness both pain and pleasure to shift your mindset. By vividly experiencing the consequences of inaction and making the rewards of change more compelling, you can override your biological resistance and take meaningful action.
So, take a moment to reflect. What is one change you’ve been resisting? How much pain will it cause if you stay the same? And what amazing possibilities await if you take the first step today?
Remember, transformation starts when the pain of staying the same becomes greater than the discomfort of change. Make today the day you decide to move forward.
If you like these types of thought exercises, check out my courses at Four Lights Wellness, where I cover both physical and mental aspects of wellness. My course Healing (e)Motions: Trauma Release Exercises for People with Stress offers targeted physiological exercises aimed at reducing stress and mental health dysfunctions that can contribute to physical pain.
You can also sign up for my newsletter or subscribe to my Substack, which is packed with tips and insights on living a healthier, happier life. Additionally, if you’re curious about how these practices can be tailored specifically to your needs, I offer a free consultation to see if working together 1:1 could be beneficial. Let’s keep building that foundation and enjoy a happy, healthy life!