How to Overcome Resistance: Stop Holding Yourself Back

“Resistance will tell you anything to keep you from doing your work. It will perjure, fabricate; it will seduce, bully, cajole. Resistance will assume any form… It will reason with you like a lawyer or jam a nine-millimeter in your face like a stickup man. Resistance will pledge anything to get a deal, then double-cross you as soon as your back is turned. If you take Resistance at its word, you deserve everything you get. Resistance will not be reasoned with. It is always lying and always full of shit.”
—Steven Pressfield, The War of Art

Have you ever had a moment where you know exactly what you need to do, yet you find yourself avoiding it? You procrastinate, overthink, or convince yourself you’re “not ready” yet.

That’s resistance at work.

Whether it’s launching a new project, starting a healthy habit, leaving a toxic situation, or stepping into your full potential—resistance shows up like an invisible force, keeping you stuck, small, and stagnant.

But why does resistance exist? And more importantly—how do you overcome it?

Understanding Resistance: The Science Behind Self-Sabotage

Resistance isn’t just a vague concept—it’s a psychological and neurological process.

#1.The Brain’s Fear of Change

The human brain is wired for survival, not success. It prefers predictability and safety, even if what’s “safe” is keeping you miserable. The amygdala, the brain’s fear center, triggers anxiety when you step outside of your comfort zone. This is why new challenges often feel overwhelming, even when they are beneficial.

#2. The Ego’s Identity Crisis

Resistance thrives on identity attachment. If you’ve identified as someone who “isn’t disciplined” or “isn’t creative,” breaking out of that narrative feels like an identity crisis. Your ego wants to keep things familiar, even if that familiarity is self-sabotage.

#3. Cognitive Dissonance

When your actions don’t align with your goals, your brain experiences cognitive dissonance—the discomfort of contradiction. If you want to be successful but act in ways that sabotage success, your mind will either:

✔ Change your behavior to match your goals (growth)
❌ Justify the behavior to avoid discomfort (excuses)

• Most people choose the latter, telling themselves:
  “Now’s not the right time.”

• “I need more research before I start.”

• “I’ll get to it after.”

How to Overcome Resistance & Step Into Action

1. Call It Out: Awareness is Power

Resistance thrives in the shadows. When you bring it into the light, you weaken its hold. Ask yourself:
❓ What exactly am I resisting?
❓ What story am I telling myself about why I can’t start?
❓ If I had zero fear, what would I do next?

Action Step: Write down one thing you’ve been avoiding and the exact excuse you’ve been using. Just seeing it on paper removes its power.

2. Start Before You’re Ready

Newsflash: You will never feel fully ready.

Mel Robbins’ research on The 5-Second Rule suggests that if you don’t take action within five seconds of having an idea, your brain will kill it with doubt. The solution? Move before your mind talks you out of it.

Action Step: Set a timer for 5 minutes and start working on the thing you’re resisting—no expectations, just action.

3. Reframe Discomfort as Growth

Resistance often disguises itself as fear, self-doubt, or perfectionism. Instead of seeing these emotions as stop signs, view them as signs you’re expanding.

• Fear? = Proof you’re stepping outside your comfort zone.

• Doubt? = Evidence you’re challenging limiting beliefs.

• Perfectionism? = A signal to take messy action anyway.

Action Step: The next time fear creeps in, say:
🗣 “This feeling means I’m growing. I welcome it.”

4. Reverse Engineer Your Resistance

Sometimes, resistance comes from a lack of clarity. If something feels overwhelming, break it down into smaller, non-intimidating steps.

Instead of: “Write a book” → Start with: “Write for 10 minutes today.”
Instead of: “Start a business” → Start with: “Research one competitor.”
Instead of: “Get in shape” → Start with: “Walk for 10 minutes.”

Action Step: Take your big goal and break it into the smallest possible step—then do it today.

5. Make Resistance Work FOR You

What if resistance wasn’t your enemy, but a guide?

Author Steven Pressfield says: “Resistance will always point to true north.” The things we resist most are often the things we most need to do.

Action Step: Flip your perspective:
🗣 “If I feel intense resistance toward this, it must be important.”

6. Build the Habit of Action

You don’t overcome resistance once—you build a lifetime habit of overcoming it.

• Commit to daily micro-movements. Small, consistent steps eliminate resistance.

• Develop self-trust. Every time you show up, you build confidence.

• Celebrate progress. Acknowledge even the tiniest wins.

Action Step: Pick one thing you will do daily—no matter how small—to build momentum.

Final Thoughts: The Time is Now

Resistance isn’t a sign to stop—it’s a signal to begin.

• You’re not stuck—you’re just hesitating.

• You’re not unmotivated—you’re just scared.

• You don’t need more time—you need to take action.

The real question is: Will you let resistance win? Or will you take control?

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