I Want To Try New Things, But I Can't Because....

There are many reasons why people don't leave their comfort zone. After all, your

comfort zone is, well, comfortable. We like being in our cozy routines where we feel safe. In fact, your brain is hard-wired to be efficient. When we repeat behaviors, they become automatic, requiring less energy. This happens in the basal ganglia, which is how habits are formed. The more we stick to routines, the less effort our brain has to use, freeing up energy for other tasks.

In addition to this, we have dopamine (the "feel-good" neurotransmitter" which is released when we engage in familiar or comfortable behaviors and it causes us to crave them. On the opposite end of the spectrum is the amygdala, which is the brain's fear center. This can cause us to feel anxious or afraid. It's helpful when we are perceiving a threat, but it can also perceive harmless situations, such as change, as threats.

Finally, enter cortisol, the stress hormone. Change and unpredictability can trigger cortisol which causes us to feel more stressed. Routine and habit, on the other hand, provide a sense of control, lowering our stress levels and making us feel more secure.

Psychologists call it "the comfort zone" for a reason, but growth happens in the "learning zone" where we challenge ourselves just enough to build new skills without becoming overwhelmed.

If our brain is working against us, what can we do?

1. Start Small

   Your brain is resisting big changes because they feel overwhelming. Instead of trying to overhaul your entire life, make small changes. Even tiny adjustments will start to rewire your brain. If you want to read more books, start with a habit of reading at least one page a day.

   
   

2. Habit Stacking

   By pairing a new habit with an existing one you are using neural pathways that your brain already has and trusts. For example, if you want to meditate daily, do it right after brushing your teeth .

   
   

3. Reframe Fear as Excitement

   Your brain processes fear and excitement similarly. They both activate the sympathetic nervous system (increased heart rate and adrenaline). Instead of thinking "I'm afraid of trying this" change it to "I'm excited to learn something new"

   
   

4. Put Your Dopamine to Good Use

   Celebrate small wins with a reward system, whether it's a check mark on a list or a treat that aligns with your goals. Instead of your brain releasing dopamine as a reward when you eat a cookie, start a daily habit tracker with a checkbox and reward system for each day that you eat healthy.

   
   

5. Failure Should be Part of Your Plan

   Never missing a day isn't progress, it's perfection, which is extremely difficult to attain. By accepting that you will have setbacks, you will lower your resistance and will create an environment where you will continue to move forward. And if you don't do something right or miss a day, just start again. The key is to keep trying and not give up.

   
   

6. Change Your Environment

   Your surroundings influence your behavior more than your willpower. If you want to eat healthier, don't buy snacks at the grocery store and make the healthy snacks be at eye level. The grocery stores place those high-sugar, ultra processed foods at eye level for a reason.

   
   

7. Focus on Identity and Not Just Actions

   Instead of saying "I'm trying to stop using my phone as much", change it to "I'm the type of person who wants to take in the moment without the interruption of social media"

   
   

8. Get an Accountability Partner

We are social beings. We are wired for social connection. If you know that someone else is counting on you to show up or check in with, you'll be more likely to follow through. Whether you use a coach, a friend or a family member, accountability makes change easier.

Your brain naturally resists change because it craves efficiency, predictability, and safety. To work around this, start small and reduce friction, making new habits easier to adopt. Use habit stacking to build on existing routines and reframe fear as excitement to shift your mindset. Since your brain thrives on dopamine rewards, celebrate small wins to reinforce progress. Expect setbacks and focus on progress, not perfection to keep momentum. Shift your identity—embrace the mindset of "I am the kind of person who does this." Finally, optimize your environment to support good habits, and seek accountability for added motivation. With these strategies, you can outsmart your brain, try new things and create new habits!