I know what I need to do, so why don’t I do it?
You’ve made the decision: This is the week you’ll finally start going to the gym, eat less sugar, or stop scrolling mindlessly at night. You know exactly what to do, the steps are clear, I mean it’s not ‘rocket science’ is it. Just get on with it the voices in my head shout at me! And yet, you hit snooze, reach for another slice of cake, or let another day pass without change.
So this has got me thinking. Why?
Is it that I don’t really want the thing enough? Is it that I’m wanting the wrong thing? Am I lazy? Sometime the answer to these questions is the answer, but sometimes there is something more going on. I really want the thing, so why aren’t I taking action to get it?
I started doing a bit of exploring about some of the reasons for this sabotaging behaviour, sabotaging in plain sight behaviour.
Turns out this frustrating gap between intention and action is one of the most common psychological struggles of modern life that many experience. It’s not a lack of knowledge, or that there are secret things that we don’t know about, that holds us back, it’s something deeper.
The Intention-Action Gap
After much rabbit holing I found a few interesting things that got me thinking.
Firstly, psychologists refer to this feeling as the intention-action gap. It’s the space between knowing what we want and actually doing it. The problem isn’t laziness or lack of willpower; it’s that our brains are hardwired to favour short-term comfort over long-term goals. So WE ARE NOT TO BLAME. Ok, we cant just be ok with that, we do have some responsibility for ourselves! And sometimes it might be laziness so we cant just cross that off!
This is where the work of Dr. Peter Gollwitzer, a leading psychologist in motivation science, becomes insightful.
Implementation Intentions: The “If-Then” Formula
Dr Peter introduced the concept of implementation intentions, a brilliantly simple tool to help bridge the gap between goals and behaviour. The idea is this:
Instead of just saying “I want to go to the gym,” you say, “If it’s 7 AM on Monday, then I will go to the gym.”
(For clarity this is not me saying the thing about the gym, there is no gym going on at 7am for me! But I really like this idea)
These “if-then” plans tie your intentions to specific cues in your environment or schedule. This clarity turns vague motivation into a concrete plan. According to Dr Peter’s research, people who form implementation intentions are two to three times more likely to follow through on their goals than those who simply “intend” to act.
Why This Works
The success of implementation intentions lies in how our brain processes decisions. By pre-deciding what action to take in a specific context, we reduce the mental effort required at the moment of choice. You no longer have to decide if or when to act, you’ve already made the decision. When the cue arises (7 AM, seeing your gym bag, feeling bored), your brain is primed to execute the planned behaviour automatically.
So for me, Ive started to do a 7 minute workout ( hosted by the 7 Minute App) after I’ve got my daughter breakfasting. That is now my routine. I don’t even think about it. Breakfast started, hit ‘Start’ on the App, and do it, then shower, dressed, off to school.
So. It has started to work there.
But What About Cake and Coffee?
Even with the best intentions, we’re human. We’re driven by habit, emotion, and sometimes plain old fatigue. The pull of instant gratification of a lovely latte and coffee and walnut cake, and all good intentions out of the window.
That’s why change isn’t just about discipline and willpower, it’s about designing your environment and routines to support your goals. Pair your intentions with reminders, cues, or even social support. For example:
If I crave sugar after lunch, then I will have a glass of water with ice and mint
If I feel tired after work, then I will walk for 10 minutes to recharge
If I’m lacking energy, I have a go to playlist on Spotify to signal a reset
The more automatic you can make the desired behaviour, the less it relies on willpower.
The Takeaway
You’re not broken. You’re not lazy. You’re human and there’s science behind your struggle.
Knowing what to do is only half the battle. The other half is designing a plan to make that action easier, more automatic, and more likely. As Dr. Gollwitzer’s research shows, the smallest shift - from intention to implementation - can create real change.
So next time you feel stuck, don’t just set a goal. Set a plan.
If it’s Monday at 7 AM, then…
(In my case wake up my sleeping daughter!)