Overcoming Resistance: 6 Reasons We Resist Change and Strategies for Moving Forward

This podcast episode, hosted by Dr. Donnelly Snipes, explores the inherent challenges of intentional change and provides actionable strategies to overcome common resistances. It establishes that change is an unavoidable part of life, but deliberate personal transformation demands significant planning, motivation, and energy. Dr. Snipes emphasizes that any change, whether in nutrition, fitness, or personal habits like patience, will inevitably impact all facets of an individual's life—physically, affectively, cognitively, environmentally, and interpersonally. She advocates for a holistic assessment of these impacts to identify potential obstacles and motivations, framing the process of change as a dedicated "job" requiring consistent time and energy, ideally for at least two months to solidify new behaviors and neural pathways.

The episode identifies five core reasons why individuals resist change. Firstly, change is inherently difficult and uncomfortable, often causing a "crisis" that, while challenging, can also be a catalyst for growth. Secondly, a pervasive fear of failure acts as a significant deterrent; Dr. Snipes encourages listeners to redefine failure not as a personal flaw but as a valuable learning opportunity, separating self-worth from task outcomes. She suggests seeking inspiration from "failure mentors"—successful individuals like Michael Jordan, Steven Spielberg, Thomas Edison, and Albert Einstein, who all experienced significant setbacks on their paths to achievement. Thirdly, a lack of comprehensive knowledge about the overall goal, the necessary incremental steps, the process of change itself, and one's personal motivations and suitable techniques can impede progress.

Fourthly, feeling overwhelmed by existing commitments and a perceived lack of time or energy is a major barrier. The podcast advises treating change goals as non-negotiable appointments in one's schedule, rather than optional additions. To create the necessary space and energy, Dr. Snipes recommends ruthlessly eliminating, delegating, and simplifying current responsibilities. She stresses the importance of adjusting goals to be realistic and manageable, focusing on daily, achievable steps to prevent burnout and sustain momentum over the long term. This approach helps to make the daunting task of change feel less overwhelming and more attainable.

Finally, a lack of motivation, particularly when change is desired ("want-to") rather than forced ("have-to"), poses a significant challenge. To boost motivation, the episode suggests actively highlighting the benefits of the desired change and the drawbacks of maintaining the status quo, while simultaneously minimizing the perceived sacrifices of change. Practical tips include working smarter (e.g., batch cooking, combining activities like watching TV while exercising) and optimizing physiological factors. Maintaining healthy circadian rhythms, ensuring quality sleep, eating nutritiously, staying hydrated, and effectively managing stress are all crucial for increasing energy and dopamine levels, which are directly linked to motivation. Ultimately, Dr. Snipes encourages bypassing overthinking and simply taking action, leveraging the body's natural drive to move forward even when initial motivation is low.

whether you like it or not change is a part of life and intentional change requires a little extra planning and motivation

any change you make is going to influence the amount of time and energy you have for every other thing that's important in your life

change causes crisis and crisis causes change

most people operate on autopilot and mindful intentional living takes energy

think of change as a job

we need to redefine our relationship with failure and with success

I have failed repeatedly and that is why I succeed

if you don't make the time if you don't make the energy you are going to fail