Conquering Resistance: How to Tackle Tasks When You Just Can’t Start

3 Sept

Woman in front of her laptop showing resistance by being on her phone, as she just can't start her work.

What is Resistance?

Have you ever found yourself staring at a to-do list, knowing exactly what needs to be done, but feeling an invisible force holding you back?

That force is resistance, a common but frustrating obstacle that can stop us from taking action on our most important tasks.

Whether it’s the anxiety of starting something new, the lure of procrastination, or the fear of failure, resistance can significantly derail our productivity and progress.

But what if you could learn to recognise and overcome this resistance, turning it into a powerful motivator instead?

Here are seven practical, research-backed strategies to help you push past resistance and get things done.

By understanding what’s holding you back and applying these actionable techniques, you can break through the barriers and start achieving more in your life.

1. Understand the Nature of Resistance

Resistance is often an emotional reaction to tasks that feel overwhelming, uncertain, or outside our comfort zone.

According to Steven Pressfield in his book The War of Art, resistance is a universal force that works against creativity and productivity.

It manifests as procrastination, self-doubt, or avoidance, and while it’s crucial to recognise that this force is natural its doesn’t have to be defeating.

Procrastination, a key form of resistance, has been extensively studied in psychology.

Research by Tice and Baumeister (1997) found that procrastination leads to lower academic performance, increased stress, and even long-term health issues due to chronic stress. These findings emphasise the importance of addressing procrastination not just as a productivity issue but as a crucial aspect of mental and physical well-being.

Takeaway: Identify Your Resistance Triggers

Spend some time reflecting on what typically triggers your resistance.

Is it fear of failure, perfectionism, or feeling overwhelmed?

Journaling about these triggers can also be helpful.

Once you identify your triggers, you can develop strategies to address them directly. For instance, if you realise that fear of failure is a significant trigger, you can work on reframing your thoughts around failure, viewing it as a learning opportunity rather than a definitive endpoint.

2. Break Tasks into Smaller, Manageable Steps

Large tasks can feel daunting, which is a significant cause of resistance. The Zeigarnik Effect suggests that our brains hold on to incomplete tasks, which can create mental strain and make it difficult to focus on new activities.

By breaking tasks into smaller, more manageable steps, you reduce the feeling of being overwhelmed and make progress easier.

Imagine you have a large project at work, like preparing a detailed report. Instead of viewing the entire report as one massive task, break it down into smaller sections: research, outline, writing, editing, and final review. Completing each small step gives you a sense of accomplishment and reduces the mental burden associated with the project.

Takeaway: Apply the Two-Minute Rule

Start with tasks that can be completed in two minutes or less. This creates a sense of accomplishment and momentum, making it easier to tackle more significant portions of the task afterwards.

For example, if your goal is to organise your workspace, begin by clearing a small area of your desk. Once you start, you’re more likely to continue.

3. Set Clear and Realistic Goals

When you lack clarity, it’s easy to procrastinate. Dr. Edwin Locke’s Goal Setting Theory emphasises that specific, challenging goals lead to higher performance. Vague goals can lead to confusion and hesitation, which fuels resistance.

Moreover, when goals are unrealistic, they can create unnecessary pressure, leading to increased anxiety and avoidance behaviours.

Research has shown that unrealistic goals are more likely to result in procrastination and burnout. It’s essential to balance ambition with feasibility to maintain consistent progress without overwhelming yourself.

Takeaway: Use SMART Goals

Make sure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of setting a broad goal like “get fit,” specify, “I will go for a 30-minute walk every day at 7 AM.”

Clear goals reduce uncertainty and make it easier to take action.

Regularly review and adjust your goals to ensure they remain realistic and aligned with your current circumstances.

4. Use the Five-Second Rule

Developed by Mel Robbins, the Five-Second Rule is a simple yet powerful tool to overcome hesitation.

When you feel resistance, count down from five and then move.

This method works by interrupting negative thought patterns and triggering your brain to act before doubt sets in.

This strategy is particularly effective because it capitalises on a brief moment before your brain rationalises why you shouldn’t do something.

By taking action within that five-second window, you bypass your brain’s natural tendency to overthink and procrastinate.

Takeaway: Count Down and Act

The next time you feel resistance, don’t give yourself time to overthink.

Count backward from five, and when you reach one, immediately act on your task.

Whether it’s sending that email, starting a workout, or making a difficult phone call, the Five-Second Rule can help you break through hesitation and get things done.

5. Practice Self-Compassion

Self-criticism often intensifies resistance.

Research by Dr. Kristin Neff shows that self-compassion can reduce anxiety and boost motivation.

When you’re kind to yourself, you create an internal environment that is more conducive to productivity and less prone to resistance.

A study by Sirois (2014) found that procrastinators with higher levels of self-compassion experienced less stress and were more likely to achieve their goals, suggesting that a kinder approach to oneself can mitigate the adverse effects of procrastination.

Additionally, self-compassion can help reduce the fear of failure, a common trigger of resistance, by allowing you to approach tasks with a growth mindset rather than a perfectionist attitude.

Takeaway: Shift Your Inner Dialogue

Replace harsh self-talk with supportive language. Instead of saying, “I’m so lazy,” try, “I’m human, and it’s okay to struggle sometimes. I can still make progress today.”

This shift in mindset can help reduce resistance and encourage action.

Additionally, practice self-compassion rituals, such as mindfulness exercises or self-affirmations, to reinforce positive self-talk.

6. Establish a Routine

Routines help automate behaviour, reducing the need for willpower and lowering resistance.

By establishing a consistent daily routine, you create a structured environment that encourages productivity.

Over time, these routines become habits, making it easier to get things done without overthinking.

Creating a routine that aligns with your natural energy levels can also significantly impact your productivity. For instance, if you’re more focused and energetic in the morning, schedule your most challenging tasks during that time. Conversely, if you find yourself more alert in the afternoon or evening, structure your routine accordingly.

Takeaway: Create a Morning Routine

Design a morning routine that includes your most important tasks. Whether it’s exercise, planning your day, or working on a key project, doing these tasks at the same time each day can help build momentum and make it easier to overcome resistance. Additionally, including time for journalling, gratitude and mindfulness in your routine can set a positive tone for the day.

7. Leverage Accountability

Accountability can be a powerful motivator. When someone else is aware of your goals and progress, you’re more likely to take action to avoid letting them down. According to research by Dr. Robert Cialdini, public commitments increase the likelihood of following through on your intentions.

Research supports the effectiveness of accountability: a study by Sheldon, Kasser, Smith, and Share (2002) found that making public commitments significantly increases the likelihood of goal achievement. As human beings we are naturally social creatures, so accountability partners can provide that extra emotional support and offer different perspectives on overcoming challenges.

Takeaway: Find an Accountability Partner

Share your goals with a trusted friend, mentor, or coach who can check in on your progress. Regularly updating someone on your achievements and challenges can provide the push you need to overcome resistance and stay on track. Consider joining or creating an accountability group where members support each other’s goals and hold each other accountable.

Resistance is a natural part of any challenging endeavour, but it doesn’t have to stop you from achieving your goals.

By understanding your resistance, breaking tasks into smaller steps, setting clear goals, using the Five-Second Rule, practising self-compassion, establishing routines, and leveraging accountability, you can push through and start getting things done.

Remember, the key is to start small, be kind to yourself, and stay consistent.

Resistance is just a speed bump on the road to success—you have what it takes to overcome it!

“Resistance is just a speed bump on the road to success—you have what it takes to overcome it!”

By applying these strategies, you’ll not only overcome resistance but also build habits that foster long-term productivity and personal growth. The road to success is paved with consistent, small actions that compound over time, turning resistance into a catalyst for achievement.

What strategies have helped you overcome resistance? Are there certain go to strategies that you use to get things done? Share your experiences in the comments below, we would loved to hear from you.

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Karen Barnes