Stepping out of our comfort zone to grab hold of opportunities can be difficult.
Sometimes we are not aware of reasons to do so. However, most of the time, our frame of mind is holding us back. Understanding the shifts in thinking can help us step outside of our comfort zone and move into a personal growth zone.

Difficulty in stepping out of our comfort zones

Self Improvement

The Yerkes–Dodson Law (1907) linked anxiety to performance. In response to anxiety-provoking stimuli, the options are either fight (meet the challenge), flight (run away/hide), or freeze (become paralyzed).
When we have too little stimuli, we remain in our comfort zone, where there isn't much incentive to reach new heights of performance. When exposed to too many stimuli, we enter a 'panic zone', where we run away/hide or become paralyzed. Just enough puts us in the Goldilocks zone.

Understanding the comfort zone

<ol>
<li>Comfort zone</li>
<li>Fear zone</li>
<li>Learning zone</li>
<li>Growth zone</li>
</ol>
Fear is a necessary step to the learning and growth zones. It takes courage to step from the comfort zone into the fear zone and can be anxiety-provoking. But persevere long enough, and you enter the learning zone. A new comfort zone is created after a learning zone, expanding one's ability to reach further.

The four zones of growth

Moving into the growth zone becomes harder without some level of self-awareness.
<ul>
<li>Everyone's zones vary in size. To leave your comfort zone, you must appreciate its outer limits.</li>
<li>What are your strengths? Most people know what it's like to leave the comfort zone in at least one area of life. One can usually gain plenty of insights from that experience.</li>
</ul>
Moving from the comfort zone to a growth zone will have peaks, troughs, and plateaus. Understanding the steps can help to tolerate uncertainty.

From comfort zone to the growth zone

Aside from increasing performance, less-direct benefits include:
<ul>
<li>Self-actualisation: Reaching one's full potential.</li>
<li>Developing a growth mindset: Setbacks become opportunities for learning.</li>
<li>Resilience and anti-fragility: Growing and thriving when exposed to volatility, disorder and stressors.</li>
<li>Greater self-efficacy: The belief in being able to execute necessary actions in service of a goal.</li>
</ul>

Benefits of leaving the comfort zone

<ul>
<li>Reframe stress: Physiologically, anxiety and excitement both entail the same "stress response." Stress can be negative or positive (eustress). When we reframe the stimuli as exciting, it can help us out of the comfort zone.</li>
<li>Understand neuroplasticity: The core of this theory is that humans are malleable and adaptable and can improve.</li>
<li>Prioritise: Find which areas of life being comfortable does more harm than good and prioritise that for growth.</li>
<li>Small steps can help make the process smooth.</li>
</ul>

Tips to support leaving your comfort zone

<ul>
<li>Break out of old, comfortable routines by doing some things differently. For example, turn off your smartphone while having dinner.</li>
<li>Expand your professional skillset.</li>
<li>Try a new diet.</li>
<li>Take workouts to the next level.</li>
<li>Get creative - anything from writing to building a business.</li>
<li>Challenge your beliefs. Visit new places, read varied book genres, diversify who you talk to.</li>
<li>Practice honesty, whether in a private journal or talking to someone close to how you feel.</li>
</ul>

Ways to leave your comfort zone

"You can only grow if you are willing to feel awkward and uncomfortable when you try something new."

"Do one thing every day that scares you."

"One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again."

This article looks at the shifts in thinking required to step outside of your comfort zone and into a personal growth zone, with useful tools and tactics.

Life is full of opportunities to step outside the comfort zone, but grabbing hold of them can be difficult.

Sometimes the problem is not being aware of reasons to do so. After all, if the feeling of comfort signifies our most basic needs are being met, why should we seek to abandon it?

What holds people back most of the time is their frame of mind rather than any distinct lack of knowledge.

This article looks at the shifts in thinking required to step outside of comfort and into personal growth. Along the way, we’ll outline useful tools, tactics, and examples to help make leaving the comfort zone as rewarding as possible.

Before you continue, we thought you might like to <a dir="ltr" href="https://tools.positivepsychology.com/3-goal-achievement-exercises-pack" rel="noopener noreferrer">download our three Goal Achievement Exercises for free </a>. These detailed, science-based exercises will help you or your clients create actionable goals and master techniques to create lasting behavior change.

Now firmly embedded in cultural discourse, the metaphor of ‘leaving one’s comfort zone’ became popular in the 1990s. The phrase ‘comfort zone’ was coined by management thinker Judith Bardwick in her 1991 work Danger in the Comfort Zone :

“The comfort zone is a behavioral state within which a person operates in an anxiety-neutral condition, using a limited set of behaviors to deliver a steady level of performance, usually without a sense of risk.”

Within the comfort zone, there isn’t much incentive for people to reach new heights of performance. It’s here that people go about routines devoid of risk, causing their progress to plateau.

But the concept can be traced further back to the world of behavioral psychology.

In 1907, Robert Yerkes and John Dodson conducted one of the first experiments that illuminated a link between anxiety and performance.

They saw that mice became more motivated to complete mazes when given electric shocks of increasing intensity – but only up to a point. Above a certain threshold, they began to hide rather than perform.

Corresponding behavior has been seen in human beings. This makes sense because in response to anxiety-provoking stimuli, the options are either fight (meet the challenge), flight (run away/hide), or freeze (become paralyzed).

The Yerkes–Dodson Law (Yerkes &amp; Dodson, 1907) is true not just for more tangible types of performance, such as being given a stressful new task at work, but also in many life areas such as understanding ourselves, relating to others, and so on.

The core idea is that our nervous systems have a Goldilocks zone of arousal. Too little, and you remain in the comfort zone, where boredom sets in. But too much, and you enter the ‘panic’ zone, which also stalls progress:

When leaving the comfort zone, fear doesn’t always equate to being in the panic zone. As the below diagram shows, fear can be a necessary step en route to the learning and growth zones:

It takes courage to step from the comfort zone into the fear zone. Without a clear roadmap, there’s no way to build on previous experiences. This can be anxiety provoking. Yet persevere long enough, and you enter the learning zone, where you gain new skills and deal with challenges resourcefully.

After a learning period, a new comfort zone is created, expanding one’s ability to reach even greater heights. This is what it means to be in the growth zone.

It’s important to state that like most behavioral change attempts, moving into the growth zone becomes harder without some level of self-awareness. Thus, it can be beneficial for clients to consider the following:

<ul><li>How big are their zones? Across every life domain, everyone’s zones vary in size. To leave your comfort zone, you must appreciate its outer limits. Similarly, you must develop an intuitive sense of where your panic zone lies. Taking on challenges that lie somewhere in between will stretch you, leading to growth and learning. </li><li>What are their strengths? Understanding and capitalizing on personal strengths can be of great use. Most people have experience leaving the comfort zone in at least one area of life, and there are usually plenty of insights to be uncovered from this experience. </li> </ul>

In reality, the process of moving from the comfort zone to a growth zone may not be linear. Peaks, troughs, and plateaus often complicate the journey. Sometimes, we even need to retreat to the comfort zone periodically before mustering the strength to leave again. Nevertheless, appreciating the steps can help in tolerating uncertainty.

While occupying the comfort zone, it’s tempting to feel safe, in control, and that the environment is on an even keel. It’s smooth sailing.

The best sailors, however, aren’t born in smooth waters.

We’ll explore a few powerful benefits of leaving the comfort zone in the next section.

Benefits of Leaving the Comfort Zone: 4 Examples

Aside from enhancing performance, there are plenty of less-direct benefits of leaving the comfort zone. A full list would require a separate article, so here are four top-line, broadly applicable examples.

For many, <a dir="ltr" href="https://positivepsychology.com/self-actualization/">self-actualization </a>acts as a powerful incentive to leave the comfort zone. The concept was popularized through Abraham Maslow’s (1943) theory of human motivation, which he described as follows: “What a man can be, he must be. This need we may call self-actualization. ”

Maslow’s hierarchy of needs operates like a ladder, with the satisfaction of our ‘basic’ and ‘psychological’ needs being analogous to inhabiting the comfort zone. But whether we’re conscious of it or not, the theory argues our next requirement is for personal growth and fulfillment.

As long as the decision to leave the comfort zone aligns with a person’s values, this shift is akin to making a bid for self-actualization. Why is this important? For one, not striving for growth could mean falling into a state of inertia later in life.

Stanford psychologist Carol Dweck’s (2008) work on mindsets marked a paradigm shift in the field of positive psychology. Her research distinguished between two contrasting belief systems – the fixed versus growth mindsets.

With a fixed mindset, people believe they have set doses of each ability, with a corresponding ceiling on how much they can achieve. Failure reveals inadequacy, and criticism becomes a fatal blow to <a dir="ltr" href="https://positivepsychology.com/self-esteem/">self-esteem </a>.

The growth mindset means recognizing humans as malleable. From this stance, setbacks become opportunities for learning (Dweck, 1999) and our potential becomes unlimited.

Intentionally leaving the comfort zone goes hand-in-hand with developing a growth mindset. While the fixed mindset keeps us trapped by fear of failure, the growth mindset expands the possible. It inspires us to learn and take healthy risks, leading to positive outcomes across life domains.

Life isn’t exactly a predictable affair; perhaps then, people shouldn’t be either. Sooner or later, everyone faces adversity. A habit of expanding our comfort zone equips people to handle change and ambiguity with more poise, leading to resilience.

Taking this further, statistician Nassim Taleb (2012) introduced the concept of ‘antifragile’ systems, which “thrive and grow when exposed to volatility, randomness, disorder, and stressors. ” Examples include evolution and immune systems, as well as the human psyche.

While resilient systems bounce back to the same level after a shock, antifragile systems learn to grow from them, reaching new heights. To step outside the comfort zone then is to purposefully cultivate antifragility – so long as we don’t veer into the panic zone!

As outlined by <a dir="ltr" href="https://positivepsychology.com/bandura-self-efficacy/">Albert Bandura (1997), self-efficacy </a>is the belief in being able to execute necessary actions in service of a goal. Goals that lead to higher self-efficacy are specific, not too difficult, and short-term (Yailagh, Lloyd, &amp; Walsh, 2009).

Leaving the comfort zone means a phase of trial and error, during which at least some level of success is inevitable. Experiencing this success builds our <a dir="ltr" href="https://positivepsychology.com/self-efficacy/">self-efficacy </a>, with belief in our ability starting to grow.

Like other benefits of leaving the comfort zone, this probably won’t happen overnight. Yet the cumulative upward spiral of achievement and confidence can become a potent asset for anyone.

4 Tips to Support Leaving Your Comfort Zone

What follows are four useful tips to support clients in leaving their comfort zones. These are a mix of mindset tips and practical guidance on setting goals.

Physiologically, there’s no difference between anxiety and excitement (Smith, Bradley, &amp; Lang, 2005). Both entail a ‘stress response,’ but whether they’re perceived as positive or negative is a matter of labeling.

Society tends to conceptualize all stress as ‘bad,’ but the idea of ‘<a dir="ltr" href="https://positivepsychology.com/what-is-eustress/">eustress </a>’ or ‘positive stress’ challenges this. Eustress provides the energy to get through a public speech, go on a romantic date, and so on. These stimuli can be reframed as exciting, propelling us out of the comfort zone.

An essential step toward internalizing the growth mindset is to embrace <a dir="ltr" href="https://positivepsychology.com/neuroplasticity/">neuroplasticity research </a>. Once understood, less courage is needed to make the first move away from comfort because failure itself becomes integral to the journey.

At the core of Dweck’s theory is that humans are malleable and adaptable. Another good way to appreciate her philosophy is by watching this TED talk:

Occupying the comfort zone isn’t always detrimental. For example, it might be reasonable to stay in your ukulele-playing comfort zone but not your managing-personal-finances one.

The point is to identify bottlenecks: areas of life where being too comfortable does more harm than good. Encourage goal selectivity in clients so they can focus effectively.

It’s okay to take small, methodical steps, as well as larger, bolder ones. Leaving behind the comfort zone doesn’t mean recklessly throwing caution to the wind. Every step forward is progress.

Patiently <a dir="ltr" href="https://positivepsychology.com/building-self-awareness-activities/">fostering self-awareness </a>while intelligently assessing each zone’s boundaries is a sure way to make the process as smooth as possible.

Having covered the what, why, and how of leaving your comfort zone, let’s now cover seven ways someone might try to do so.

In everyday life, there are ample opportunities to challenge yourself. Turn off your smartphone and television while having dinner, decide what to wear more quickly, or just slow down to take in the surroundings on a walk. These changes break you out of old, comfortable routines.

Growing your skillset can foster creativity and refresh your <a dir="ltr" href="https://positivepsychology.com/self-confidence/">self-confidence </a>, as well as increase employability. Skills like public speaking, negotiation, and leadership can represent a new challenge for many people. Investing in them can build resilience, personal satisfaction, and open up more opportunities than ever.

Many people want to improve their diets and stop relying on ‘comfort foods.’ Doing so often means trying something new.

Sticking to a healthy diet can be as challenging as it is rewarding, with self-efficacy growing as you hit milestone goals along the way.

Similarly, many aspire to this goal. For some, it can mean running their first 5K, but for others, it might be completing a triathlon.

Aiming high with exercise is emblematic of leaving the comfort zone and a great way to get the ball rolling.

Creativity – anything from writing a poem to building a business – usually involves an element of risk. Creative endeavors are about stepping into the unknown, with failing and subsequent learning as expected outcomes.

Exercising creativity is a good way to train yourself to have a growth mindset and let go of a need for perfection from the outset.

While exploring alternative perspectives can be uncomfortable, it enables growth and insight by challenging entrenched beliefs.

This might take several forms, such as reading varied book genres, diversifying who you talk to, and visiting new places. It’s easy to get stuck in our ways, but this can lead to complacency – a hallmark of being in the comfort zone.

When employed sensitively, honesty can be a tremendous catalyst for personal growth. Whether being straight with yourself in a <a dir="ltr" href="https://positivepsychology.com/benefits-of-journaling/">private journal </a>or telling someone close how you feel, honesty forces people out of their comfort zone. Through honest communication, we can understand ourselves better and build deeper bonds with others.

Here are ten quotes that encapsulate many of the ideas discussed:

All growth starts at the end of your comfort zone.

You can only grow if you are willing to feel awkward and uncomfortable when you try something new.

My comfort zone is like a little bubble around me, and I’ve pushed it in different directions and made it bigger and bigger until these objectives that seemed totally crazy eventually fall within the realm of the possible.

Do one thing every day that scares you.

Becoming is better than being. The fixed mindset does not allow people the luxury of becoming. They have to already be.

One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.

Without continual growth and progress, such words as improvement, achievement, and success have no meaning.

You have calibrated life when most of what you fear has the titillating prospect of adventure.

Bite‑sized knowledge
to upgrade
your career

How to Leave your Comfort Zone and Enter your ‘Growth Zone’

Difficulty in stepping out of our comfort zones

Understanding the comfort zone

The four zones of growth

From comfort zone to the growth zone

Benefits of leaving the comfort zone

Tips to support leaving your comfort zone

Ways to leave your comfort zone

BRIAN TRACY

ELEANOR ROOSEVELT

ABRAHAM MASLOW

How to Leave your Comfort Zone and Enter your ‘Growth Zone’

COMFORT ZONE

The Science of Breaking Out of Your Comfort Zone (and Why You Should)

Bite‑sized knowledgeto upgradeyour career

How to Leave your Comfort Zone and Enter your ‘Growth Zone’

Difficulty in stepping out of our comfort zones

Understanding the comfort zone

The four zones of growth

From comfort zone to the growth zone

Benefits of leaving the comfort zone

Tips to support leaving your comfort zone

Ways to leave your comfort zone

BRIAN TRACY

ELEANOR ROOSEVELT

ABRAHAM MASLOW

How to Leave your Comfort Zone and Enter your ‘Growth Zone’

COMFORT ZONE

The Science of Breaking Out of Your Comfort Zone (and Why You Should)

Bite‑sized knowledge
to upgrade
your career