Stanford psychiatrist reveals how to train your brain to do hard things and like it: 'If we make a...'

The expert advised on making intentional plans to tackle your activity before you actually do it. (Representational image: Unsplash)

A Stanford University psychiatrist has recently said that modern life has made people increasingly uncomfortable with effort, but the brain can be trained to enjoy hard work again. Speaking on a recent podcast, Anna Lembke, a clinical professor of psychiatry at Stanford, explained how constant convenience has changed the way people approach challenges like exercise, studying or learning new skills, and shared practical ways to push past that resistance.

Lembke, who is also the author of the bestselling book Dopamine Nation: Finding Balance in the Age of Indulgence, shared her perspective on an episode of the Diary Of A CEO podcast. She claimed that people increasingly resent activities that demand sustained effort, from exercise to learning new skills, because modern life has eliminated friction from most daily experiences.

“Technologically enabled convenience comes at a cost,” CNBC Make It quoted Lembke as saying. She argued that constant access to comfort and pleasure has made the brain more resistant to discomfort. As a result, activities that once felt rewarding through gradual progress are now often perceived as chores.

Lembke’s prescription is deliberately practical. Instead of relying on motivation in the moment, she urged people to make “granular and intentional” plans in advance. Deciding the night before exactly when to wake up, what to wear, and where to go, she said, dramatically increases the likelihood of following through.

“If we wait till that moment to decide whether or not to do something that’s hard, we almost always choose not to do it,” said Lembke. “But if we make a plan in advance, let’s say the day before that, ‘Tomorrow I’m going to get up at this time. I’m going to get my stuff together, and I’m going to go to the gym,’ we’re much more likely to engage in that activity.”

Social accountability, she added, is another powerful tool. Lembke pointed to research showing that behavioural changes spread within close relationships, particularly among couples. Linking difficult goals to social interaction — such as joining a workout class or a study group — “makes it much easier” to persist with uncomfortable tasks.

Lembke also cautioned against all‑or‑nothing thinking, particularly around New Year resolutions. Missing a target, she said, should not trigger shame.