Most people don’t resist change because they’re lazy or unmotivated; they resist it because it’s hard, and not just emotionally or practically.
According to Psychology Today, our brains are wired to hold on to the familiar, even when we consciously want something new. Attempts at transformation often fail for reasons that are surprisingly relatable: We try to change too many things at once, the change is vague or overly broad, we’re unclear about the payoff, or we underestimate how many other shifts the change will require. And perhaps most of all, we cling to the status quo because it feels safe.
But what if change didn’t have to feel like such an uphill battle? What if the same brain that resists transformation is also the key to making it stick?
This is the promise of neuroplasticity—and it’s the foundation of why coaching can be such a powerful catalyst for lasting growth.
The Brain Is Wired for Change—Literally
Neuroplasticity is the brain’s ability to form new neural connections and reorganize existing ones in response to experience.
Far from being a fixed machine, the brain is a dynamic, ever-changing system. Each time we learn something new, take a different action, or reflect on our behavior, we’re reinforcing new neural pathways. Over time, with repetition and intention, these new connections can override old patterns of thinking and behaving.
To see neuroplasticity in action, science journalist Melissa Hogenboom set out to “hack” her own brain over the course of six weeks. Working with clinical psychologist Thorsten Barnhofer at the University of Surrey, she incorporated three daily habits: mindfulness meditation, learning to play the tambourine, and running. These seemingly simple practices were chosen to engage the brain in focused attention, physical movement, and novelty—key drivers of neural rewiring.
“For 30 minutes a day, either as one single session or two 15-minute sessions, I practiced a guided mindfulness meditation by listening to a recording,” Hogenboom wrote. “In addition, I had one weekly meditation session with Barnhofer, who guided me over Zoom.”
At the end of the six weeks, Hogenboom underwent a second brain scan. The results were telling: The right side of her amygdala, a region associated with stress and emotional processing, had slightly reduced in volume—a change that aligned with research showing mindfulness can lower amygdala activity.
Meanwhile, her cingulate cortex, a region tied to emotional regulation and rumination, had increased in size. These measurable changes (achieved in less than two months) demonstrate what’s possible when we repeatedly engage the brain with intention.
Coaching as a Catalyst for Neuroplasticity
While habit change and mindfulness can create the conditions for neuroplasticity, coaching helps amplify and sustain it. Each coaching session provides a structured environment where clients explore new perspectives, practice new ways of being, and reinforce emerging thought patterns.
Several coaching tools support this process:
- Visualization helps clients mentally rehearse success, an act that lights up many of the same neural circuits as real-world experience
- Powerful questions prompt reflection, insight, and emotional engagement—three ingredients that make learning “stickier”
- Accountability adds the consistency and follow-through necessary to turn isolated breakthroughs into lasting change
Equally important is the psychological safety that a skilled coach creates.
Neuroscience has shown that fear inhibits learning, and when people feel judged, pressured, or uncertain, their brains are more likely to retreat to old habits. Coaching offers a nonjudgmental space where clients can experiment, reflect, and grow without fear of failure. That sense of safety is not just a comfort—it’s a prerequisite for neuroplasticity to do its work.
Myth Buster: Building Habits That Stick
We often hear that it takes “21 days to form a habit,” but research tells a different story.
A study on habit formation in the European Journal of Social Psychology found that the real timeline varies widely, ranging from 18 to 254 days, depending on the complexity of the behavior and the individual. For example, participants in the study took about 66 days on average to reliably integrate a new daily habit, such as eating fruit at lunch or running before dinner.
The key factor? Consistent, daily repetition.
“Everyone has a unique habit-building timeline,” explains psychologist Phillippa Lally, lead author of the study and co-director of the Habit Application and Theory group at the University of Surrey. “No matter how long it is for any individual, repetition is the key to making it work.”
Coaching supports this process by helping clients move from isolated insights to integrated action. Coaches don’t just help people see what’s possible—they help them practice becoming that future version of themselves. And because change takes time, coaching provides the ongoing encouragement, reflection, and reinforcement needed to cross the bridge from intention to embodiment.
Group coaching, in particular, can further strengthen habit formation by offering collective accountability and shared momentum. Knowing others are walking a similar path can boost both motivation and consistency, two essential ingredients for long-term change.
Coaching the Brain Toward Possibility
When we understand the neuroscience of change, it becomes clear: change isn’t just emotional or behavioral—it’s biological.
Coaching taps into the brain’s natural capacity for adaptation, helping people create new pathways that align with who they want to become. Through repetition, reflection, and support, clients don’t just learn new strategies; they reshape how they think, feel, and act at a neurological level.
That’s the power of coaching. It doesn’t just help people change their minds. It helps them rewire their brains.