The brain naturally prefers what feels familiar. That is why trying something new can feel uncomfortable, even when it is good for wellbeing. The good news is that this isn’t where the story ends.
In the previous blog, Why Does Your Brain Resist Change?, we looked at why the brain often resists change. This follow-up explores what can help. Training your brain to embrace challenges requires flipping its default settings. With small, repeated challenges and consistent practice, the brain can gradually become more comfortable with the unfamiliar.
Getting Ready to Train the Brain
Growth happens when the brain is asked to do something just beyond what already feels easy. If a challenge is too easy, your brain stagnates; if it is too punishing, the amygdala triggers a shutdown response. Notice when your brain says, “This is too hard, I want to quit”. When that happens, relabel the sensation – explicitly tell yourself, “this frustration isn’t a sign of failure. It is the exact feeling of my brain building a new neural pathway”.
Start small, such as choosing just one new activity rather than several at once — spreading focus too thin makes it easy to give up on all of them. Perhaps, choose a new class or short course to learn especially if it involves learning a new technique like an instrument or a new sport. From there, it’s about showing up regularly rather than for long stretches. Consistency matters, especially in the early weeks.
Pick something with a challenge built in: Growth needs a bit of friction. If you expect a task to be miserable and it stays miserable, dopamine (ie. the ‘feel-good’ neurotransmitter) drops, and you quit because your brain isn’t receiving a ‘reward’. If you tell your brain that the ‘friction’ itself is the victory, you trigger an unexpected dopamine release during the struggle.
Something brand new naturally pushes the brain to learn, but an existing hobby works too — e.g. a casual runner aiming to shave time off a personal best. Your brain views this physical discomfort (legs feeling heavy and lungs burning) as a threat to survival. To override this you would need to ‘reward’ your brain for holding onto the discomfort – not the final time on the stopwatch.
Look for a bit of complexity: Activities that ask for real thinking — working through a puzzle, planning several steps ahead, solving a tricky problem — do more for the brain than something that stays easy and predictable. A bit of complexity keeps the mind properly switched on.
Show up again and again: Repetition is what rewires the brain. The amygdala is designed to protect you by resisting uncertainty and challenge, often triggering a fight, flight, or freeze response. By repeatedly approaching rather than avoiding challenges, your brain learns they are not dangerous, making each attempt a little easier than the last to build a new habit.
Small Steps Add Up
Growth doesn’t come from pushing yourself to the limit—it comes from regularly stretching yourself just beyond your comfort zone. Whether it’s learning a few guitar chords, taking a new route on your walk, or trying a beginner’s class, these small, consistent challenges create lasting change far more effectively than intense bursts of effort followed by burnout.
Focus on Progress
When something feels difficult, it can be tempting to give up. However, it is the willingness to come back and try again that helps the brain adapt. Repeating small, challenging tasks over time teaches the brain that discomfort is not something to fear. Gradually, what once felt daunting becomes more manageable.
Change may not come naturally, but with regular practice and patience, the brain can learn to respond to challenges with greater confidence rather than avoidance.
Every Challenge Is an Opportunity to Grow
The brain is designed to change throughout life. While it may naturally resist the unfamiliar at first, repeated practice helps new patterns become stronger and old habits lose their hold.
Every challenge faced is another opportunity to learn, adapt and grow. Progress may not happen overnight, but each small step helps create lasting change.
