If it has been a while since you were a beginner, that is understandable. Comfort zones feel safe and routines bring certainty, so it is easy to stick with what you already enjoy. Still, stepping into something new delivers real benefits. From taking up a hobby to joining a club, “new experiences put you in the growth zone,” says psychotherapist Kathryn Smerling.
“At any age, it is important to keep growing. Trying something new is proven to expand your neural pathways, which helps you stay mentally sharp,” Smerling says. “While it may feel daunting, the benefits to your mental and emotional wellbeing can be a great motivator. Learning helps to keep you young.”
Novelty also encourages your brain to release dopamine, a feel-good chemical that naturally dips as we ageing (about 10% per decade through adult life). Research links more variety in your routine with greater feelings of positivity. Use the steps below to try something new and take the plunge into a fresh adventure.
1. ID your fear
Lack of confidence and fear are common roadblocks to trying new things, says certified life coach and fitness instructor Victoria Lashua. The key is to acknowledge them. If a cooking class sounds exciting but you hesitate, write down the fears and say them out loud, for example, “I’m nervous I’ll embarrass myself.” Follow with a firm affirmation such as “I’m not going to let fear stop me,” and repeat it until it feels believable.
“Identifying your fear is an essential first step in taking control of it and eventually letting it go,” Lashua says. “When you verbalise it or write it down, that helps break the negative spiral.” This can reveal how hard you are on yourself and reinforce that mistakes are expected when you are a beginner and are part of the process.
2. Embrace your newbie status
That first-time buzz is unmatched, so lean into it. “Everyone starts out as a newbie, so know that you’re not unique. Whatever you’re doing, you may be surrounded by other nervous first-timers as well as people who know the ropes,” says Smerling. “The best way to dissolve your self-consciousness is to let your guard down and tell someone you’re new.” It helps you and it helps them. “People love to share their passions, so they’ll jump at the chance to help. You may even make their day,” Smerling says.
3. Start small
Set a daily, weekly or monthly goal that is genuinely achievable. “When you set a super-lofty goal, you’ll likely burn out before you even begin,” says Lashua. If a dance class feels intimidating, try a short YouTube session at home first, then invite a supportive friend to join. Ticking off manageable steps builds confidence and momentum so the new habit sticks.
Give follow-through a nudge with a small reward. “Incentivise yourself to follow through,” Lashua says. A new workout tee or a post-class treat helps the brain link the activity with something positive.
If the first attempt falls flat, try again before writing it off. “Sometimes it’s hard to relax at first. You might surprise yourself next time,” says Lashua. Leave perfection at the door. No one nails it on day one and that’s not the goal.
4. Lean on community
A solid support system helps new habits stick. Ask a friend to come along or join a beginner-friendly group already doing the activity. “Whether you’re sharing a new experience with an old pal or creating a bond with someone you’ve just met, everything is more fun with a friend,” says Smerling. “If you’re feeling tense, bringing a companion can help you stay light-hearted and look for the joy.”
Accountability matters too. You’re far more likely to show up when someone is expecting you, so book a class together, message a local club or post in a community group to find a buddy.
5. Fake it ’til you make it
Sometimes confidence arrives after action. You don’t need to be the best; aim to learn the basics and build from there. “You won’t always feel motivated to try something new, but do it anyway,” says Smerling. “You may have to convince yourself on tough days, but it’s worth it. You’ll be glad you pushed yourself out the door.”
Use simple cues to get started: put your gear by the door, set a calendar reminder and celebrate small wins. Reps build ease and ease builds confidence.
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