How to Train Your Brain to Do Hard Things: Stanford Tips
In 2026, many people still struggle with the “all-or-nothing” trap of New Year’s resolutions. However, Dr. Anna Lembke, a clinical professor of psychiatry at Stanford University, offers a revolutionary perspective. She explains that we can actually train our brains to enjoy difficult tasks by understanding the delicate balance of dopamine.
The Science of the Pleasure-Pain Balance
Dr. Lembke, author of Dopamine Nation, suggests that our brains process pleasure and pain in the same location. They work like opposite sides of a balance or a seesaw. When we experience something pleasurable, like scrolling social media, the balance tips toward pleasure.
“If we make a habit of seeking easy dopamine, our brain compensates by tipping the balance toward pain,” Lembke warns. Consequently, we feel restless or unhappy when we aren’t “using” our digital devices or favorite snacks. To fix this, we must intentionally “press on the pain side” through difficult tasks.
Why You Should Embrace “Hard Things”
Interestingly, the brain’s homeostatic mechanism works in reverse as well. When you engage in a challenging activity—such as a cold plunge, a high-intensity workout, or deep focused work—the seesaw tips toward pain.
In response, your brain naturally releases dopamine to bring the balance back to level. This results in a “clean” high that lasts longer than the quick hit from a smartphone. Therefore, by doing hard things, you are essentially “training” your brain to associate effort with a sense of well-being.
Escaping the All-or-Nothing Trap
Dr. Lembke also cautions against the “all-or-nothing” thinking that ruins many resolutions. Many people quit their goals entirely after a single mistake. However, she emphasizes that missing a target should not trigger shame.
“Shame makes us feel bad about ourselves as people,” she explains. Instead, she advocates for “prosocial shame,” where we use our community for accountability without falling into self-loathing. If you fail a goal today, simply acknowledge it and return to your routine tomorrow. Consistency matters far more than perfection.
Practical Tips to Reset Your Brain
- Practice Self-Binding: Create physical barriers between you and your “easy” dopamine sources, like putting your phone in another room.
- Seek Moderate Discomfort: Incorporate small, difficult tasks into your morning to trigger natural dopamine release.
- Radical Honesty: Be truthful about your habits with friends or family. This creates the social connection needed to sustain hard changes.
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