Make a Change in Your Life – Overcome Resistance and Build Momentum
Struggling to Make a Change? You’re Not Alone
Have you ever tried to start a new habit, learn a new skill, or break an old pattern, only to feel like something is holding you back?
Change isn’t just mental—it’s biological.
In a fascinating interview, Todd Herman explained the biology of change and how our bodies react at a cellular level when we attempt to create something new in our lives.
Surprisingly, we don’t often think about change affecting us chemically—but it does!
Understanding the Science of Change
Our bodies constantly respond to new habits and experiences. When we take action, our cells release chemicals such as:
- Dopamine & Endorphins – The “feel-good” hormones that reinforce positive behaviors.
- Cortisol – The stress hormone that can create resistance.
When change feels uncomfortable, it’s often because our bodies are adjusting. That resistance can lead to self-sabotage or the belief that something “just doesn’t feel right.”
But here’s the secret: Your biggest breakthroughs often come right after you feel like quitting.
The key? Take action first, and the feeling will catch up.
The Two Mindsets: OW Brain vs. WOW Brain
When facing change, we tend to operate in one of two mindsets:
The OW Brain (Resistance & Fear)
People stuck in the OW brain focus on:
- “This doesn’t feel right.”
- “I’ve always been this way.”
- “I should stop now.”
This mindset keeps people stuck, bored, or afraid of taking risks.
The WOW Brain (Growth & Confidence)
People with a WOW brain embrace:
- Excitement about possibilities
- A sense of adventure
- Confidence in their ability to grow
This mindset leads to momentum, transformation, and success.
Good news? You can shift from OW to WOW in different areas of your life. Maybe you resist changing your diet, but you embrace new fitness challenges. Recognizing these patterns can help you push past resistance.
5 Steps to Make a Change in Your Life and Make It Stick
1. Define What You Want
Clarity is key. What specific change are you aiming for? Visualize your goal—whether it’s forming a new habit, learning a new skill, or breaking an old pattern.
2. Set Trigger Goals
Small micro-changes lead to bigger success.
➡ Example: If you want to work out three times a week, start by simply putting on your gym clothes each morning. This small action makes it much more likely you’ll follow through.
3. Track Your Progress
Measurable improvements help build motivation.
➡ Example: Set a goal to increase push-ups from 5 to 15 within a month. Anything tracked improves, and anything measured and shared improves even faster.
4. Build a Support System
Surround yourself with encouraging people—mentors, friends, or online communities.
- They hold you accountable.
- They inspire you to keep going.
- They help you think differently and grow.
5. Prepare for Setbacks
Life isn’t always smooth sailing. Anticipating challenges makes you more resilient.
➡ Example: If you’re avoiding sugar, have a go-to response ready when someone offers you cake:
❌ “That looks good—I’ll have a bite.”
✅ “No thanks, I’m choosing healthier options today.”
Front-load your day with positive habits while willpower is strong. Planning ahead keeps you on track when challenges arise.
Are You Ready to Shift from OW to WOW?
Now that you know the steps, where do you see yourself?
- Do you often struggle with resistance?
- Which of these five steps could help you most?
Comment below and share your experience!
