We’ve been trained to take the path of least resistance.
You’ve probably heard advice like “work smarter not harder”. While there is merit to this concept, far too many people simply avoid doing hard things.
Life isn’t meant to be lived inside your comfort zone.
Inspired by 75 Hard, James “The Iron Cowboy” Lawrence, Andrew Huberman and Jesse Itzler’s Misogi, this post explores the benefits of doing hard things.
Whether it’s sticking to a fitness routine, tackling a major career milestone, or embracing a monumental yearly challenge, doing hard things will help you develop resilience and unlock your potential.
The Psychological Benefits of Facing Challenges
Doing hard things builds more than physical strength—it strengthens your mind.
Take Jesse Itzler’s Misogi, for example. The concept involves setting one defining challenge each year that pushes you so far outside your comfort zone, it fundamentally reshapes how you view yourself.
This could mean running an obstacle course race, hiking a particular mountain or committing to a fitness routine.
When you do hard things, you’re forced to confront your limits and move beyond them.
This builds mental toughness and a belief in your ability to persevere, even when things become challenging.
Each time you push through discomfort or doubt, you strengthen your self-efficacy—the confidence in your ability to achieve what you set your mind to.
When you intentionally take on difficult challenges, your ability to respond to the unplanned difficulties that life throws your way improves.
The Science Behind the Struggle
The benefits of doing hard things aren’t just psychological—they’re deeply rooted in science.
According to neuroscientist Andrew Huberman, dopamine—the chemical responsible for motivation and reward—is released not only when you achieve a goal but also during the process of working toward it.
This means the act of struggling itself can become rewarding, driving you to keep pushing even when things feel tough.
Challenging yourself also enhances neuroplasticity, the brain’s ability to adapt and grow. Scientists have proven that overcoming challenges strengthens and enlarges a certain part of the brain.
Conversely, when you constantly avoid challenges, this area of the brain physically gets smaller.
Taking on something as demanding as a Misogi challenge rewires your brain to handle uncertainty, discomfort, and complexity better.
Over time, these experiences build a more resilient and adaptable mindset, making future obstacles seem less daunting.
As noted by Huberman, doing things you enjoy, even if difficult, doesn’t have the same effect on the brain. If you enjoy working out, you’ll still reap the rewards from your activity but the effect on your brain isn’t the same.
The Physical Payoff of Doing Hard Things
From a physical standpoint, doing hard things transforms your body in ways that spill over into every aspect of your life.
Pushing through intense workouts or challenging your endurance helps to build strength and your cardiovascular health. Regular physical exertion strengthens your immune system and boosts your metabolism.
Movement is medicine. Your body is designed to move and when you move it more frequently, your body will perform better.
When you begin to challenge yourself physically, your potential expands so that you can push your boundaries a bit more.
This builds confidence in your mental and physical abilities to handle life’s unplanned difficulties.
The Ripple Effect: How Doing Hard Things Transforms Your Life
The discipline you cultivate through doing hard things doesn’t just improve your physical health—it creates a ripple effect throughout your entire life.
When the alarm clock goes off early in the morning, everyone wants to keep sleeping.
Decide to be the person that does hard things and doesn’t hit snooze on their goals.
Don’t let your feelings dictate your actions. Instead, let your actions dictate your feelings.
That mindset spills over into everything, from how you approach your career to how you handle relationships and personal growth.
When you embrace difficult tasks, you train your brain to make better decisions.
Whether it’s choosing to stick to your meal plan or following through on a challenging project, the habits you build by doing hard things reinforce your ability to stay focused and disciplined.
The ultimate benefit? Confidence and self-belief.
Every challenge you overcome reinforces the idea that you’re capable of doing more than you once thought possible.
This empowers you to dream bigger, act bolder, and create the life you want.
How To Get Started Doing Hard Things
You don’t need to swim across an ocean or complete a triathlon tomorrow to experience the benefits of doing hard things. Begin with something that’s just slightly outside your comfort zone.
Start with manageable challenges—commit to a 10-minute morning routine, meal prep for the week, or publicly commit to exercising 3 times per week.
As you begin to do hard things, you’ll create momentum and can consider more challenging tasks.
You’ll find a whole new world of support when you step out of your comfort zone.
When I completed 75 Hard, the public accountability became an asset on the days when things were difficult.
Spend time with people who inspire you because these are the ones who will help you become more resilient.
Conclusion
Whether it’s through 75 Hard, a self-imposed challenge, or Jesse Itzler’s Misogi, the act of doing hard things reshapes your life in profound ways.
The Navy Seals have a saying “Embrace The Suck“.
It’s in the struggle, the discomfort, and the triumph that you discover who you are and what you’re truly capable of.
Push yourself to do something outside your comfort zone, something defining.
Your future self will thank you for choosing growth over ease—and for daring to dream bigger than ever before.
