Change is tough.
No matter how much we want to level up or break free from old habits, something always gets in the way.
Why?
Because human nature loves comfort, and change often means stepping out of that comfort zone.
But the truth is, most of the obstacles to change are predictable.
And better yet, they’re completely manageable if you know what you’re up against.
In her book How to Change, Katy Milkman breaks down the science of behavior change.
And today, we’re going to tackle the most common obstacles people face when trying to make a change—and how you can bust through them.
The Internal Roadblocks: Fighting Yourself
# 1. Temptation: Instant Gratification is the Enemy
We all know the drill.
You're trying to be healthy, but that cookie in the kitchen is calling your name. Or you promised yourself you'd work out, but the couch is way more inviting.
The immediate rewards of indulgence are too easy to fall for.
The Fix: Milkman’s answer? Temptation bundling.
Pair something you enjoy with something you need to do. Want to eat healthier?
Only allow yourself to binge your favorite Netflix show while on the treadmill.
By doing this, you associate pleasure with your goals—and it makes those tough moments easier to get through.
# 2. Forgetfulness: Out of Sight, Out of Mind
It's not that you don’t care. It’s just that life gets in the way.
You want to meditate daily, but you forget to do it.
You’re busy, distracted, and the important stuff slips through the cracks.
The Fix: Create reminders that are hard to ignore.
Set phone alerts. Put sticky notes where you’ll see them.
Get creative with cues that trigger action.
The goal?
Make your new habits so visible and consistent that they become automatic.
# 3. Inertia: Getting Stuck in the Status Quo
Change feels like climbing a mountain. The weight of all those old habits can make the idea of doing something new feel overwhelming.
The Fix: Start small. Milkman recommends breaking things down into tiny, bite-sized tasks.
Instead of going all-in, do something so small you can’t avoid it.
If you want to start journaling, try just writing one sentence a day.
Success is all about creating momentum with small wins.
# 4. Underconfidence: You Don’t Believe You Can Do It
Let’s face it: sometimes the biggest barrier is your own mind.
When you’re dealing with self-doubt, it’s easy to believe you won’t succeed. And that belief keeps you stuck.
The Fix: Develop a growth mindset.
Don’t think of yourself as someone who “can’t” do it. Think of yourself as someone who’s learning.
Also, Milkman suggests self-affirmation—remind yourself of past wins.
Remember the times you’ve overcome challenges. Build your confidence one step at a time.
# 5. Laziness: The Path of Least Resistance
This one is universal. We all want to take the easy route. Workouts feel like a chore. Writing that blog post seems like too much. Laziness is a real, constant threat.
The Fix: Build consistency through routine.
When your goals become habits, you don’t have to rely on motivation to do them. Plus, reward yourself when you follow through.
Make your new habits so satisfying that you naturally keep going.
External Roadblocks: The Outside World Doesn’t Make It Easy
# 1. Procrastination: You Know You Should, But You Don’t
You have big plans. You’ve set goals.
But somehow, those tasks always get pushed off. Why?
Because the brain loves to avoid uncomfortable tasks, even if they’ll benefit us in the long run.
The Fix: Milkman suggests using commitment devices. These are things that make failure expensive.
Pay for that course upfront or make your goals public.
When there’s something on the line, procrastination has nowhere to hide.
# 2. Lack of Support: You’re Going It Alone
You’ve set a goal, but no one knows about it. And when it gets tough, it’s easy to give up.
Without a support system or accountability, change is incredibly hard to sustain.
The Fix: Get an accountability partner. Find someone who can check in with you and provide support.
Whether it’s a friend, a colleague, or a mentor, having someone to hold you accountable makes all the difference.
# 3. Environmental Triggers: Your Environment is Setting You Up to Fail
Your surroundings are silently influencing your decisions.
If your fridge is full of junk food, or your desk is cluttered, you’re making it harder to stay on track with your goals.
The Fix: Redesign your environment to support your goals. Keep healthy snacks visible and easily accessible.
Move your phone out of arm’s reach when working on tasks. The idea is simple: make your environment work for you, not against you.
The Bottom Line: Change Doesn’t Have to Be Hard
Change is tough, but it’s not impossible. In fact, with the right strategies, you can overcome any obstacle standing in your way.
By tackling both internal and external roadblocks, you can set yourself up for lasting change.
Here’s a quick recap of the actionable strategies:
- Temptation bundling: Pair a tough task with something you enjoy.
- Reminders: Make your goals hard to forget.
- Start small: Break tasks into manageable steps.
- Growth mindset: Focus on learning, not perfection.
- Routine and rewards: Build consistency and celebrate wins.
- Commitment devices: Make failure costly.
- Accountability: Share your goals with others.
- Environmental design: Make your surroundings work for you.
No more excuses.
It’s time to stop waiting for the “perfect moment” to change.
Start small, stay consistent, and remember—it’s about progress, not perfection.
You’ve got this.
This post was inspired by insights from Katy Milkman's book How To Change.
