Beyond the Comfort Zone: The Hard Work of Lasting Change







About the Author Melissa Weekes is a Product Development Specialist. Prior to joining Great Kids® in 2018, she worked as a home visitor with Public Health Services where she used the Growing Great Kids® Curriculum. Melissa lives in Nova Scotia, Canada, with her husband and enjoys any opportunity to be creative!  

---

In the spring, my friend and I signed up for a one-day pottery class, a lighthearted adventure to try something new. I imagined the beautiful vase I would create for my table and the perfectly shaped coffee mug crafted to my husband’s preferences.

But let’s just say…that’s not exactly how things went.

Instead, I spent the day learning how to center the clay on the wheel, which, I discovered, is an art in and of itself. This experience was a good reminder that learning something new takes time, patience, and effort. What’s amazing is that this new experience didn’t just shape the clay in my hands―it molded my brain, too. That’s because stepping out of our comfort zone to try new things literally changes our brain and keeps it flexible.^1,7,8  

How Being Uncomfortable Changes Our Brain

Whether it’s something minor like pottery or a major life event like starting a new job, trying something new pushes our brain to adapt. These changes can be mentally, emotionally, and even physically exhausting.

Now think about an individual in recovery from substance use. Their journey isn’t just about stopping use or getting through withdrawal. It often means transforming every part of life, including relationships, routines, housing, and responsibilities.⁹  That kind of overhaul can feel overwhelming. It’s not just new; it’s unfamiliar, uncomfortable, and full of uncertainty. There’s often grief, too, as people let go of what they knew to embrace something unknown.^3,9

But here’s the powerful part: As we adapt to new behaviors and experiences, our brains begin to rewire. New neural pathways form. At first, those connections are weak, but every time the new behavior is repeated, the pathway strengthens. The brain cells involved fire faster and communicate more efficiently, and over time, the new behavior becomes more natural and less mentally taxing.^1,8  As the saying goes, “Neurons that fire together, wire together.”^1,2  

Our brains are creatures of habit. When we work to change a behavior, whether it’s related to recovery, our diet, or our mindset, our brain is operating with two pathways:

• The old one: well-worn, automatic, familiar
• The new one: fragile, developing, and effortful

Each time we choose the new behavior, that pathway strengthens.¹  The old one? It starts to fade, or as researchers put it, “Neurons that are out of sync lose their link.”¹  But it never fully disappears. This is why people experiencing substance use disorders must actively maintain their recovery throughout their lives.

4 Simple Ways to Rewire the Brain In Recovery

When stress hits, or we’re tired or overwhelmed, our brain may take the easier road—the old path.²  That’s why setbacks happen. The brain is still in transition.

While setbacks may feel discouraging, they’re detours, not dead ends.⁵  Each time we or someone in recovery experiences a setback, we gain wisdom and understanding that can move us closer to achieving the change we want.⁴

Rewiring the brain isn’t automatic.^1,6  It takes intention, persistence, and energy.^1,6  Fortunately, there are some research-backed ways to support this process.¹

• Strengthen relationships
  • The brain thrives on connection.¹  Supportive relationships and strong social networks boost brain health and emotional resilience.¹
• Get active
  • Physical exerciseis one of the most powerful ways to spark new brain cell growth and improve our mental health.^1,7,8
• Keep learning
  • Learning new skills builds new connections in our brain.^1,7,8  Even small challenges, like taking a different route to work or brushing our teeth with our nondominant hand, can strengthen our brain.^7,8
• Prioritize self-care
  • Nutritious foods fuel the brain, and sleep washes our brains from toxins and keeps cognitive processes running smoothly.^1,7

Support for Substance Use Recovery Professionals

If you use our Hope at Home curriculum to support parents and families in recovery, these strategies may feel familiar to you. They’re simple but powerful.

You don’t have to take a pottery class to change your brain, but the key is to take action, especially when it feels hard. Doing something, even when we don’t feel like it, activates parts of the brain that can lead to positive feelings afterward.

So, ask yourself: What’s something new I can try today to boost my brain?

At the same time, think about how you can support others, especially individuals and families in recovery, as they do the difficult, courageous work of forming new habits, strengthening new pathways, and creating lasting change.

References

1. Arden, J. B. (2023). Rewire your brain 2.0: Five healthy factors to a better life. Jossey-Bass.

2. Bennett, M. S. (2017). Connecting paradigms: A trauma-informed and neurobiological framework for motivational interviewing implementation. Bennett Innovation Group.

3. Chambers, R. A., & Wallingford, S. C. (2017). On mourning and recovery: Integrating stages of grief and change toward a neuroscience-based model of attachment adaptation in addiction treatment. Psychodynamic Psychiatry, 45(4), 451–473. https://doi.org/10.1521/pdps.2017.45.4.451

4. DiClemente, C. C., & Crisafulli, M. A. (2022). Relapse on the road to recovery: Learning the lessons of failure on the way to successful behavior change. Journal of Health Service Psychology, 48(2), 59–68. https://doi.org/10.1007/s42843-022-00058-5

5. Larson, B. (2024, October 10). What if I relapse? The truth about setbacks and moving forward. The Core Centre of Health. https://thecorekelowna.com/blog/what-if-i-relapse-the-truth-about-setbacks-and-moving-forward  

6. Makin, T. R., & Krakauer, J. W. (2023, November 21). Against cortical reorganisation. eLife, 12, e84716. https://doi.org/10.7554/eLife.84716

7. Ryder, G. (2021, November 12). What is neuroplasticity? PsychCentral. https://psychcentral.com/health/what-is-neuroplasticity

8. Teixeira, F., Cardoso, I., & Sadeghzadeh, C. (Executive Producer). (2022, February 23). Neuroplasticity: How to rewire your brain [Video]. BBC. https://www.bbc.com/reel/video/p098v92g/neuroplasticity-how-to-rewire-your-brain 9. Weiss, R. (2023, November 30). The role of grief and loss in addiction recovery. Oxbow Academy. https://oxbowacademy.net/educationalarticles/grief_add_recov/