Real examples of overcoming resistance to change: 3 practical techniques that actually work

Before we talk techniques, let’s ground this in actual life. When people ask for examples of overcoming resistance to change: 3 practical techniques, what they’re really asking is:

“How do I stop knowing what to do and start actually doing it… without fighting myself the whole way?”

Here are a few familiar scenes where resistance shows up:

You tell yourself you’ll start going to the gym “on Monday,” but every Monday mysteriously fills up.

Your company launches a new software system, and suddenly everyone is “too busy” to learn it.

You decide to cut back on late-night scrolling, then find yourself on the couch at 1:00 a.m. again, phone in hand.

These are not failures of willpower. They’re normal reactions from a brain wired to prefer the familiar. Research in behavioral science and habit formation shows we tend to stick with what feels safe, predictable, and easy—even when it’s not good for us long-term. The good news: with the right strategies and some clear examples of overcoming resistance to change, you can work with your brain instead of fighting it.

Let’s walk through three practical techniques, each with real-life examples you can borrow, adapt, and make your own.

Technique 1: Shrink the change so your brain stops panicking

One of the best examples of overcoming resistance to change: 3 practical techniques comes from people who stop trying to “overhaul” their lives and instead make the change so small it’s almost impossible to resist.

Why shrinking the change works

Big change feels threatening. Your brain quietly asks, “What if I fail? What if this is too hard? What if I look stupid?” So it pushes back with excuses, distractions, and delays.

Shrinking the change reduces the perceived risk. You’re not “becoming a new person”; you’re just taking one tiny, low-pressure step. This lines up with research on habit formation from behavior scientists like BJ Fogg at Stanford, who shows that tiny, consistent actions are more likely to stick than big, dramatic efforts.

You can read more about this “start small” approach in behavioral research and habit science, for example via Stanford’s behavior design work (https://web.stanford.edu) and related psychology literature.

Real example #1: From zero exercise to daily movement

Situation:

Jasmine, 38, had been trying to “get fit” for years. Every January she bought a new gym membership and promised herself she’d work out five days a week. By February, she was done—again.

Resistance sounded like:

• “I’m too tired to do a full workout.”
• “If I can’t do at least 45 minutes, what’s the point?”
• “I’ll start next week when things calm down.”

How she shrank the change:

Instead of committing to full workouts, Jasmine set a rule: two minutes of movement every day, no exceptions.

• On busy days, she did two minutes of squats or stretching while the coffee brewed.
• On better days, once she started her two minutes, she often kept going for 10–15 minutes because the hardest part—starting—was already done.

Within a month, she’d built an identity of “someone who moves every day,” rather than “someone who fails at gym plans.” That identity shift made it easier to add more exercise over time.

Why this is a strong example of overcoming resistance to change:

The goal didn’t change—better fitness—but the size of the daily action did. By lowering the barrier, Jasmine stopped triggering that internal “this is too much” alarm.

Real example #2: Tackling overwhelming projects at work

Situation:

Marcus, a team lead, had a strategic report due in four weeks. Every time he opened the document, he felt overwhelmed and closed it again. Classic resistance.

How he shrank the change:

He gave himself a new rule: open the document and work for five minutes. That’s it.

• Day 1: He wrote the outline in 7 minutes.
• Day 3: He filled in two sections, intending to stop at five minutes but staying for 25.
• By the end of week two, the draft was done—without a single “all-nighter.”

This is one of the best examples of how shrinking the change turns a stressful project into a series of tiny, doable steps.

Technique 2: Make the benefits vivid and personal

Another set of powerful examples of overcoming resistance to change: 3 practical techniques comes from people who stop relying on vague, abstract goals like “be healthier” or “be more productive,” and instead make the benefits of change vivid, personal, and emotionally real.

Why clarity of benefit matters

Your brain asks, “Why should I bother?” If the answer is fuzzy, resistance wins.

Research from motivation and behavior change studies (for example, work cited by the National Institutes of Health: https://www.nih.gov) shows that when people connect a change to specific, personally meaningful outcomes, they’re far more likely to follow through.

Real example #3: The parent who finally fixed the chaotic evenings

Situation:

Lena, a single parent with two kids, wanted calmer evenings. Every night was the same: late dinners, homework battles, rushed bedtimes, and everyone exhausted.

Her first attempt at change sounded like: “We should have a better evening routine.” Not very motivating.

How she made the benefits vivid:

She sat down and wrote a short, specific vision:

“At 8:30 p.m., the kids are in bed, we’ve read together, the kitchen is mostly clean, and I have 30 minutes to myself to read or watch a show without feeling guilty.”

She shared this vision with her kids, too, turning it into a shared goal: “So we all have more fun time and less yelling.”

Then she made one change at a time:

• Dinner started 20 minutes earlier.
• Devices were turned off at 7:30 p.m. on school nights.
• She created a simple checklist on the fridge: dinner → homework → play → bedtime routine.

Within a month, evenings weren’t perfect, but they were noticeably calmer. The kids liked the extra playtime, and Lena finally had a bit of quiet.

Why this is a strong example of overcoming resistance to change:

The change had a face and a feeling. It wasn’t “be more organized”; it was “30 minutes of guilt-free downtime and less yelling.” That emotional payoff made the effort feel worth it.

Real example #4: Making health changes stick by tying them to what you care about

Situation:

Derrick’s doctor warned him about his blood pressure. He’d been told to “eat better and exercise more” before, but it never lasted.

According to the Centers for Disease Control and Prevention (CDC), nearly half of adults in the U.S. have hypertension or are taking medication for it (https://www.cdc.gov/bloodpressure/index.htm). Derrick was one of them, and he was tired of feeling like a statistic.

How he made the benefits personal:

Instead of focusing on numbers alone, Derrick wrote down what better health would actually give him:

• The ability to play basketball with his teenage son without getting winded.
• A higher chance of being around to meet future grandkids.
• The energy to travel with his partner and enjoy it.

He put these reasons on a sticky note by the fridge and in his phone’s lock screen. When resistance showed up—“Skip the walk, order takeout”—he re-read his reasons.

He also set one concrete, measurable target at a time, like walking 15 minutes after dinner, then slowly building up. His motivation wasn’t just “lower blood pressure”; it was “be the dad who can keep up.”

This is a clear example of overcoming resistance to change by making the benefits vivid and emotionally meaningful.

Technique 3: Build support and accountability into the process

The third category of examples of overcoming resistance to change: 3 practical techniques involves not going it alone. When you build in support, feedback, and accountability, resistance loses a lot of its power.

Why social support changes the game

We are social creatures. We copy what people around us do, and we tend to follow through more when someone else knows about our commitments.

Studies on social support and behavior change (for instance, research summarized by Harvard’s health publications: https://www.health.harvard.edu) show that people trying to change habits often do better when they have:

• Someone to check in with.
• A group or community with similar goals.
• A coach, therapist, or mentor offering guidance.

Real example #5: Rolling out a new tool at work without a revolt

Situation:

A mid-sized marketing firm decided to switch to a new project management platform. The leadership team expected excitement. What they got was quiet resistance:

• People kept using old spreadsheets.
• Meetings were full of side comments about “another new thing we’ll abandon in six months.”
• Managers complained they didn’t have time to learn the system.

How they used support and accountability:

Instead of sending another “please use the new system” email, they changed tactics:

• They identified change champions on each team—early adopters who liked the tool and were willing to help others.
• They set up short, live training sessions and recorded them for later viewing.
• For the first month, they measured usage and shared progress in weekly updates, celebrating teams that were adopting the tool.
• Managers agreed to only accept project updates through the new platform, not email.

Within six weeks, usage jumped from 20% to over 80%. The resistance didn’t magically disappear, but the combination of peer support and clear expectations made change the new normal.

This is one of the best examples of overcoming resistance to change in a workplace setting by using social structure instead of relying on individual willpower.

Real example #6: Finally sticking to a writing habit with a friend

Situation:

Maya had wanted to write a book for years. Every time she tried to write alone, resistance showed up: “You’re tired, do it tomorrow.”

How she built accountability:

She made a pact with a friend who also had a creative project:

• They met on video twice a week for 45 minutes.
• First 5 minutes: each person said what they’d work on.
• Next 35 minutes: cameras on, mics off, both working quietly.
• Last 5 minutes: they shared what they got done.

Within three months, Maya had three full chapters drafted—more than she’d written in the previous two years.

This simple check-in structure is a strong example of overcoming resistance to change by turning a private goal into a shared commitment.

Putting it together: a simple way to use these 3 techniques today

By now, you’ve seen several examples of overcoming resistance to change: 3 practical techniques in action:

• Shrinking the change so it feels safe to start.
• Making the benefits vivid, personal, and emotionally motivating.
• Building support and accountability around your goal.

Here’s how you can apply them to one change you’re facing right now.

Step 1: Pick one change, not five.
Maybe it’s improving sleep, starting a side project, or having a difficult conversation.

Step 2: Shrink it.
Ask: “What’s the smallest version of this that still counts?” If you want to read more, maybe it’s one page a day. If you want to move more, maybe it’s a five-minute walk after lunch.

Step 3: Make the benefit vivid.
Write a short, specific description of how your life looks and feels after this change sticks. Include details you actually care about, not what you think you’re “supposed” to want.

Step 4: Add one layer of support.
Tell a friend. Join a group. Ask a coworker to check in. Use a simple tracking method—like a calendar where you mark each day you complete your tiny step.

When you put these together, you’re not just collecting abstract examples of overcoming resistance to change. You’re creating your own.

FAQ: common questions about examples of overcoming resistance to change

What are some simple examples of overcoming resistance to change in daily life?

Some simple, real-world examples include:

• Setting a two-minute rule for new habits, like meditating for just two minutes each morning.
• Writing for five minutes a day instead of aiming for a full chapter.
• Moving your phone to another room at night to support better sleep.
• Asking a friend to walk with you twice a week instead of trying to exercise alone.

These may look small, but they match the same three practical techniques: shrinking the change, clarifying the benefit, and adding support.

Can you give an example of overcoming resistance to change at work specifically?

Yes. A common example of overcoming resistance to change at work is when a team adopts a new workflow or tool. Instead of forcing it overnight, leaders:

• Explain the specific benefits to employees (less duplicate work, clearer priorities).
• Offer short, practical training sessions.
• Assign peer champions to help others.
• Tie usage to everyday processes, so the new way becomes the default.

This mirrors the project management platform story earlier and shows how social support and clear benefits reduce resistance.

How do I know if what I’m feeling is resistance or just realistic concern?

Good question to ask yourself. Resistance often sounds like vague, repetitive delays: “later,” “next week,” “when things calm down.” Realistic concern is more specific: “I don’t have the budget,” or “I need training in X first.”

When in doubt, write down your thoughts. If they’re specific and actionable, you can plan around them. If they’re fuzzy and repetitive, you’re probably bumping into resistance—and the three techniques in these examples of overcoming resistance to change can help.

Do these techniques work for mental health–related changes too?

They can support mental health–related changes, but they’re not a replacement for professional care. If you’re dealing with anxiety, depression, or other mental health challenges, working with a licensed therapist can make change safer and more effective.

You can find information and resources through organizations like the National Institute of Mental Health (https://www.nimh.nih.gov) or by talking with your healthcare provider. Shrinking changes, clarifying benefits, and building support can complement, not replace, professional guidance.

Change doesn’t require a new personality. It requires a smarter setup.

Use these real examples of overcoming resistance to change: 3 practical techniques as templates, not scripts. Adjust them to your life, your energy, your priorities. And remember: the smallest consistent step beats the biggest abandoned plan every time.