Resistance can hit us hard. Sometimes, it can even seem like we’re completely stuck.
We all experience moments when we hit a wall of resistance, especially when faced with tasks that seem overwhelming or unpleasant. Whether it's the idea of getting out of bed on a chilly morning or diving into a project at work, resistance can take many forms.
It manifests as stress, procrastination, or even the feeling of being too tired to continue. The good news is that you don’t have to fight it blindly. One powerful technique to overcome this resistance is to simply “notice, name, and tame”. By doing so, you can reduce its power and make it easier to push through.
Notice
The first step to overcoming resistance is acknowledging it. When you sense that something is hard or when you feel stuck, stop and take a moment to recognize what’s happening. Often, the hardest part is not the task itself, but our thoughts and emotions surrounding it.
Maybe you wake up to the sound of your alarm, but instead of getting up, you immediately hit the snooze button. You may think, "I’m too tired, I need more sleep," or feel a sense of dread about starting the day. These thoughts can create a cycle of resistance that holds you back.
In this moment, it’s crucial to name the task and identify what is hard about it. You might say to yourself, "The task is getting out of bed and starting my day, and what’s hard is the feeling of being tired." By naming the challenge, you create awareness. You are not just reacting to the task or the emotion; you are becoming aware of it. This awareness allows you to step out of autopilot and move towards a more mindful response.
Name
Once you've identified the task and what makes it difficult, it's time to name the emotion tied to it. When we’re faced with resistance, our minds often get flooded with negative emotions such as stress, anxiety, or frustration. These emotions can create a mental block, making it harder to move forward. However, by simply naming these emotions—whether it's stress, fatigue, fear, or doubt—you can reduce their intensity.
For example, when you feel that resistance to getting out of bed, you might notice that you feel "tired" or "stressed." Naming these feelings can take away some of their power. Instead of being overwhelmed by your emotions, you begin to see them for what they are—temporary and manageable. This simple act of labeling allows you to distance yourself from the emotion and prevent it from controlling your actions.
Tame
Once you've recognized and named the emotion, the next step is to tame it. This doesn’t mean forcing it to disappear, but rather acknowledging it without letting it dictate your behavior. For instance, if you label your feeling as "tired," you can then remind yourself that this feeling is temporary and that getting out of bed will make you feel more energized. You might even tell yourself, "I can handle this, it’s just a small task to get started."
The key here is to create a mental space between your emotion and your reaction. When you understand that the task isn’t as overwhelming as it feels in the moment, you are more likely to act despite the resistance. By recognizing and naming your feelings, you take away some of their power and become better equipped to handle them.
When you hit the wall of resistance, it’s easy to feel stuck. But by “noticing, naming and labeling”, you can make the process feel much less daunting. Instead of avoiding the task or succumbing to procrastination, you can approach it with a clearer, more balanced mindset. Next time you feel resistance, try this technique: notice what’s hard, name the emotion, and tame it. You might be surprised at how much easier it becomes to push through and take action.