Overcoming Behavioral Resistance: Moving Beyond Excuses to Real Change

Greetings Empowered People!

As a personal trainer and coach, I see it all the time—folks telling me they want to make a change, to improve their health, fitness, or mindset, but their actions don’t always line up with those goals. What’s going on here? It’s something I like to call behavioral resistance, and it often shows up in the form of excuses.

These aren’t just random reasons to skip workouts or fall off the meal plan. Excuses are a form of self-protection—a way to shield ourselves from discomfort, fear of failure, or even the fear of success! Behavioral resistance can be one of the biggest barriers to real change, and today, I want to talk about how we can break through it.

At the heart of it, excuses often come from fear and a desire to stay in our comfort zone. Change is hard. Whether it’s starting a new workout routine, committing to healthier eating, or making time for self-care, it forces us to stretch beyond what feels familiar. And that can trigger anxiety and self-doubt, leading to a flood of excuses like “I’m too busy,” “I’ll never be good at this,” or “I’ll start next week.”

Excuses feel safe. They give us an out, a way to avoid the vulnerability that comes with trying something new or pushing ourselves out of the norm.

Have you ever noticed how we almost need to voice our excuses? It’s like we’re seeking validation or looking for someone to say, “Yeah, you’re right. You couldn’t have done it.” Sharing these reasons with our coach or friends can sometimes be a subconscious way of justifying inaction, making it feel more acceptable.

But by saying these excuses out loud, we’re reinforcing them. It solidifies the belief that these barriers are real when, in most cases, they are just stories we tell ourselves.

When we focus on why we can’t do something, we shut ourselves off from possibility. This type of thinking keeps us stuck in the same patterns, constantly reinforcing the idea that change isn’t possible or isn’t for us. The real detriment here isn’t just the missed workouts or the skipped meal prep—it’s the loss of momentum, the stagnation, and the frustration that comes with feeling stuck.

Instead of looking for reasons why not, imagine how much progress you could make if you focused on the “how to.” What if, instead of protecting ourselves with excuses, we opened ourselves up to finding creative solutions?

This is where real transformation happens. To break free from behavioral resistance, we need to reframe the conversation:

1. Acknowledge the Fear: Behavioral resistance often stems from fear of discomfort or failure. Take a moment to recognize that fear is normal, and it’s okay to feel it. But don’t let it be the driver of your decisions.
2. Reframe the Excuse: The next time you catch yourself saying, “I don’t have time to work out,” reframe it into a question: “How can I make time to move today?” This shifts the focus from the problem to the solution.
3. Take Small Steps: You don’t need to overhaul your life overnight. Start small—whether that’s committing to 10 minutes of movement or prepping one healthy meal. Small, consistent actions build momentum.
4. Commit to Progress, Not Perfection: It’s easy to feel overwhelmed by the idea of perfection, which leads to inaction. Instead, commit to making progress, even if it’s not perfect. Each step forward, no matter how small, is a win.

The truth is, behavioral resistance is part of the process when trying to make lasting change. It’s something we all face, and it’s nothing to be ashamed of. The key is learning how to recognize it, reframe it, and move past it.

When you stop focusing on the reasons why not and start asking how to, you unlock the power to make real progress. You’ll find yourself creating solutions, building confidence, and—most importantly—taking the action that aligns with the life and goals you want to achieve.

If you’ve been feeling stuck, know that behavioral resistance is a challenge you can overcome. The next time you catch yourself making an excuse, try shifting your mindset and see what new possibilities open up. You’ve got this!

I challenge you to take action this month! Think of one excuse you’ve been leaning on and ask yourself an open-ended question that shifts your mindset from “why not” to “how to.” Then, I’d love for you to share what you’re reframing in the Empowered Coaching Facebook Group.

What open-ended questions can you ask yourself to overcome behavioral resistance? Let’s support each other in finding creative solutions and embracing the small steps toward lasting change.

I can’t wait to hear what you come up with!

Until next time,
Coach Christine