Can You Change Your Personality? New Research Says Yes

Can You Change Your Personality?

Many individuals feel content with their personality, while others may wish to modify certain traits they perceive as limiting or enhance characteristics they believe would be beneficial. People seek personality changes for various reasons—improving relationships, advancing professionally, or simply feeling more at peace with themselves.

Historically, personality was often viewed as a fixed temperament, particularly after early adulthood. However, contemporary research suggests a more nuanced perspective. To understand whether personality change is possible, we should first explore what personality actually means.

What is personality?

Personality encompasses the distinctive patterns of emotions, thoughts, and behaviors that define an individual and shape their interactions with their environment. Numerous theories attempt to explain personality structure and development. One widely recognized framework is the Five Factor Model, commonly known as the “Big Five.” This model measures personality across five fundamental traits:

Extraversion

People scoring high in extraversion typically navigate social situations with ease, value connections with others, and build friendships readily. They gain energy from social interactions and often excel in team environments or roles requiring public engagement. Conversely, those scoring lower (introverts) may prefer solitude and find social gatherings draining, potentially thriving in work that allows for independent thought or one-on-one interactions.

Agreeableness

Highly agreeable individuals are generally perceived as trustworthy, kind, and attentive to others’ needs. They demonstrate emotional stability and regulation while working effectively in collaborative settings. They often prioritize helping loved ones and colleagues. Those scoring low in agreeableness might appear unempathetic or self-centered, potentially struggling to maintain healthy relationships due to focusing primarily on their own interests.

Conscientiousness

Conscientious individuals tend to be disciplined, detail-oriented, and forward-thinking. They typically maintain organized living spaces, adhere to schedules, and follow through on commitments. Those scoring low in this trait may struggle with procrastination, meeting deadlines, or maintaining beneficial routines. These challenges can impact their academic performance, professional development, and interpersonal relationships.

Openness

People high in openness often display creativity, curiosity, and interest in diverse subjects. They tend toward spontaneity and abstract thinking, enjoying new experiences like travel or creative pursuits. Individuals scoring lower might resist novelty and change, preferring familiar routines and environments, which could limit their personal growth opportunities.

Neuroticism

Those scoring high in neuroticism may struggle with emotional regulation, becoming easily irritated or distressed. They might be more vulnerable to anxiety, depression, or substance use issues, and may find it difficult to manage everyday stressors effectively. Conversely, individuals scoring lower typically demonstrate resilience under pressure, emotional stability, and a more even-tempered disposition, contributing to their overall well-being.

Other personality theories

While the Big Five model is widely recognized, it represents just one theoretical framework. Other significant perspectives include:

• Psychodynamic theory (the Id, Ego, and Superego)
• Self-actualization (Carl Rogers)
• The Myers-Briggs Type Indicator (MBTI)
• The Enneagram theory
• Attachment theory by John Bowlby and Mary Ainsworth

These various approaches highlight personality’s complexity, and some individuals may find certain theories more relevant to their self-understanding than others.

Can you change your personality?

Research suggests that personality change is indeed possible, though not necessarily easy. A 2019 study challenged the long-held assumption that personality traits remain functionally unaltered throughout adulthood. The researchers found that personality traits can shift when individuals are within specific age ranges and commit significant effort to the process.

The optimal timing for trait modification varies. For instance, working on conscientiousness or neuroticism may be most effective during young adulthood. These changes typically occur more readily when a person is emotionally stable and believes in the possibility of change.

Further studies indicate that personality naturally evolves over time. Research following 130,000 adults between ages 21 and 60 found that while conscientiousness shifts primarily during one’s 20s, other traits like agreeableness may improve significantly after 30 and continue developing through one’s 60s. However, some traits, such as openness, may naturally decline with age.

In attachment theory, research shows that attachment styles—which significantly influence behavior and personality expression—can change through dedicated effort, professional support, and education about attachment patterns.

How can you change your personality?

While some personality changes occur naturally with age or life experiences, intentional modification requires focused effort and significant time investment. The process begins with self-reflection: understanding why you want to change and which specific aspects you wish to address.

The approach to personality change varies depending on the traits you’re targeting and your current circumstances. For example:

• To increase openness, you might deliberately step outside your comfort zone, try new activities, or learn new skills
• To enhance empathy and agreeableness, volunteering or engaging in community service could be beneficial
• For improving conscientiousness, implementing structured routines and accountability systems might help
• To reduce neuroticism, stress management techniques and emotional regulation practices could be valuable

Professional guidance through therapy or counseling often provides more structured and effective pathways to personality change.

Can therapy help an individual change personality traits?

According to the Society of Clinical Psychology, therapy can effectively change an individual’s personality traits. Different therapeutic approaches may be suitable for different individuals and goals.

Cognitive-behavioral therapy (CBT) is particularly effective for many personality changes. A licensed clinical social worker practicing CBT can help identify unhelpful thought patterns and beliefs contributing to unwanted personality traits. Through this process, clients learn to recognize and modify these patterns, facilitating desired personality shifts.

ReachLink’s licensed clinical social workers are trained to support clients through evidence-based approaches like CBT. Through secure video sessions, they can help you understand the roots of personality traits you wish to modify and develop practical strategies for change.

Beyond addressing specific personality traits, therapy at ReachLink can also help with underlying challenges that might be influencing your personality expression, such as anxiety, depression, relationship difficulties, or past trauma. By working through these issues with a licensed clinical social worker, you may naturally experience shifts in how your personality manifests.

Remember that meaningful personality change requires patience, persistence, and self-compassion. While change is possible, it typically happens gradually and requires consistent effort over time. With the right support from ReachLink’s licensed clinical social workers, you can work toward becoming the version of yourself you aspire to be.