{"id":2453,"date":"2023-07-27T14:52:22","date_gmt":"2023-07-27T14:52:22","guid":{"rendered":"https:\/\/integrativa.pt\/?p=2453"},"modified":"2026-02-02T12:56:43","modified_gmt":"2026-02-02T12:56:43","slug":"habits-because-its-so-difficult-to-change-behaviour","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/habitos-porque-e-tao-dificil-mudar-comportamentos\/","title":{"rendered":"Habits: why it's so difficult to change behaviour"},"content":{"rendered":"
\n\t
\n\t\t
\n\t\t\t

Many people want to change habits that they know aren't good for them. It could be their diet, their sleep, the way they deal with the stress<\/em> or the lack of movement. Despite this awareness, change doesn't always happen. The idea that \u201cyou just have to want to\u201d to change a habit is common, but rarely corresponds to real experience.<\/p>\n

Changing habits is a complex process that involves the body, mind and context of each person's life. Understanding why it is so difficult to change is an important first step in making this path more realistic and sustainable.<\/p>\n

Why we resist change<\/h4>\n

The human brain tends to favour familiar routines. Repeated habits become automatic and require less mental effort, which helps to save energy and make everyday life more predictable.<\/p>\n

When you try to change an established habit, your body can react with resistance. Even when the change is positive, leaving the familiar can generate discomfort, insecurity or anxiety. For this reason, it's common to feel like returning to the old behaviour, especially during periods of greater tiredness or stress.<\/em><\/p>\n

What's more, many habits are linked to the so-called comfort zone. Even when they are unhealthy, they are familiar and predictable. Change involves dealing with the new and, often, with the fear of failure, which can lead to giving up before the new behaviour is consolidated.<\/p>\n

The importance of consistency and realistic expectations<\/h4>\n

Another frequent obstacle is a lack of consistency. Changing habits doesn't mean doing everything \u201cright\u201d for a few days, but maintaining small changes over time.<\/p>\n

Unrealistic expectations also hinder the process. Many people expect quick and visible results. When this doesn't happen, frustration and demotivation arise. However, real changes tend to be gradual. The positive effects accumulate over time, even if they are subtle at first.<\/p>\n

How to make change more possible<\/h4>\n

Changing habits is an ongoing process, not an isolated moment. It's normal to go backwards and forwards. The most important thing is to maintain a flexible approach that is adjusted to each person's reality.<\/p>\n

Some principles that can help are:<\/p>\n