Push-Pull Habit Anxiety: Breaking Through Resistance to Build Better Habits
Push-pull habit anxiety isn’t a barrier—it’s a signal that change is underway.
Habits are the substructure of our daily lives, shaping everything from our productivity to our health and relationships. Yet, when we’re faced with the need to change old habits or adopt new ones, we often encounter a phenomenon championed by Precision Nutrition called “push-pull habit anxiety.” The push-pull habit anxiety phenomenon is based on the Harvard Professor, Clayton Christensen’s Jobs to Be Done (JTBD) Theory. This anxiety stems from the internal tension between being pushed away from the comfort of old habits and pulled toward the promise of new, healthier behaviors. It’s a stress-inducing experience but also a critical turning point for personal growth and burnout recovery.
In this article, I’ll explain the push-pull dynamic, the psychology behind habit anxiety, and evidence-based strategies for navigating this tension. Whether you’re an overworked professional recovering from burnout or an HR leader focused on organizational wellness, these insights will help you or your team embrace lasting change.
Understanding the Push-Pull Dynamic
Push Factors
These are the negative drivers urging you to move away from an old habit or behavior. Reflect on the following questions:
What is pushing you AWAY from your old ways of doing things?
What feels uncomfortable, annoying, or unworkable about your previous routine?
Examples of push factors include:
Burnout from overwork: Pushing you to establish boundaries and adopt stress management practices.
Health consequences: Like weight gain or chronic fatigue, pushing you to prioritize physical activity and better nutrition.
Emotional dissatisfaction: Feeling unfulfilled or stuck in routines that no longer serve your goals.
Pull Factors
These are the aspirational drivers pulling you toward new habits that align with your values and goals. Ask yourself:
What is pulling you TOWARDS new ways of doing things?
What’s appealing about this potential change?
What seems valuable, fun, useful, or helpful about your goals?
Examples of pull factors include:
Desire for better health: Pulling you to integrate regular exercise or mindful eating into your routine.
Pursuit of work-life balance: Pulling you toward practices like time-blocking or digital detoxing.
A vision of personal growth: Pulling you to develop habits like journaling, meditation, or skill-building.
The anxiety arises because these forces often feel conflicting. You may feel compelled to leave old habits behind but fear stepping into the unknown. This push-pull tension can paralyze progress—but it doesn’t have to.
The Psychology of Habit Anxiety
Loss Aversion: Research shows that we fear losing what we already have more than we value potential gains. This bias can make it difficult to abandon familiar routines, even when they’re harmful.
Cognitive Dissonance: The discomfort of holding two conflicting beliefs or desires (e.g., wanting to be healthy but also craving convenience) creates mental stress that fuels anxiety.
The Habit Loop: Charles Duhigg’s framework from The Power of Habit highlights the cycle of cue, routine, and reward. Breaking this loop requires disrupting automatic behaviors while establishing new patterns—a process that can feel daunting.
Practical Strategies for Navigating Push-Pull Habit Anxiety
1. Conduct a Push-Pull Inventory
Start by identifying your push and pull factors.
Write them down to clarify your motivations and obstacles. For example:
Push: “I’m constantly fatigued and gaining weight due to my sedentary lifestyle.”
Pull: “I want to feel energized and confident by adopting a daily walking routine.”
Next, consider your existing habits:
Habit: To try something new, what old habits and routines would you have to change? What would have to be different if you tried this new path?
Finally, address your fears:
Anxiety: When you think about changing or doing something new, what do you worry about? Identifying these concerns can help you preemptively problem-solve.
2. Focus on Small Wins
Stanford behavior scientist BJ Fogg emphasizes the power of tiny habits.
Instead of overhauling your entire routine, start small. For instance:
If stress management is your goal, commit to one minute of deep breathing daily.
If fitness is your focus, start with a five-minute walk after lunch.
Small wins build momentum and confidence, gradually reducing the anxiety associated with change.
3. Reframe Loss as Opportunity
To counter loss aversion, shift your perspective.
Instead of focusing on what you’re giving up, highlight what you’re gaining. For example:
Replace “I’m giving up late-night Netflix binges” with “I’m creating space for better sleep and energized mornings.”
Reframing helps align your mindset with your pull factors, making new habits feel more achievable.
4. Anchor New Habits to Existing Routines
Habit stacking, a concept popularized by James Clear in Atomic Habits, involves attaching new behaviors to established ones. Examples include:
Meditating for two minutes after brushing your teeth.
Packing a healthy lunch immediately after brewing your morning coffee.
This technique leverages your brain’s existing neural pathways to integrate new habits seamlessly.
5. Practice Self-Compassion
Research by Dr. Kristin Neff highlights that self-compassion fosters resilience during change.
Instead of berating yourself for slip-ups, treat them as learning opportunities.
Reflect on what triggered the lapse and adjust your approach.
6. Build Accountability and Support
Social support is a critical driver of habit change.
Share your goals with a trusted friend, family member, or coach who can provide encouragement and accountability.
Better yet, join a group with similar objectives to amplify motivation.
Real-World Application: From Resistance to Resilience
Let’s consider Emma, a tech executive recovering from burnout.
Her push factors include:
chronic fatigue and anxiety from overworking.
Her pull factors included:
the desire to feel more present with her family
regain physical stamina.
Emma started with a push-pull inventory, identifying stress-reducing habits like morning walks and a nightly gratitude journal. She evaluated her habits and determined she’d need to reduce her evening screen time to make space for these changes.
By acknowledging her anxiety about losing her downtime, she reframed it as an opportunity to create meaningful self-care. She used habit stacking to anchor these practices to her existing routine, walking her dog after breakfast and journaling before bed.
Within months, she felt more balanced, energized, and aligned with her values.
Final Thoughts
Push-pull habit anxiety isn’t a barrier—it’s a signal that change is underway. By understanding the psychology behind this tension and applying evidence-based strategies, you can navigate the discomfort and create habits that support your health, resilience, and goals. Whether you’re managing your own stress or leading a team through change, the push-pull dynamic is a powerful framework for meaningful growth.
Remember, progress doesn’t require perfection—just persistence. Start small, stay consistent, and let the pull of your aspirations guide you toward a healthier, more fulfilling life.
Article References
The sources cited in the article:
Christensen Institute. “Jobs to Be Done Theory.” Christensen Institute - Jobs to Be Done Theory
JTBD for Medium. "The Forces of Progress." JTBD - The Forces of Progress
Jobs To Be Done (JTBD). “Four Forces of Change Diagram: Push, Pull, Anxiety, Habit.” JTBD - Four Forces of Change Diagram
Harvard Business Review (HBR). “The Hard Side of Change Management.” HBR - The Hard Side of Change Management
Harvard. "How to Let Go of Things That No Longer Serve You.” Thought Catalog - Let Go of What Doesn’t Serve You
McKinsey. “The Change Management Mindset: Getting Personal About Change.” McKinsey - The Change Management Mindset
