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Why you can't Just Do It. The intention-behavior gap

Sep 30 2023 | By: Rebecca Arsena Health Coaching, LLC

 

Why can't you "Just Do It?" 

 

 

The intention-behavior gap refers to the complexity of decision-making and behavior.

"It reminds us that good intentions alone are not always sufficient to drive action, and understanding the various factors that contribute to this gap is essential for designing effective strategies to promote positive behavior change."

This might remind you of that time you sat down and made a New Year's Resolution. You declared your intentions all over social media, you told your neighbor, your coworkers and your spouse so they could help keep you accountable.

But then you just didn't follow through. At first you beat yourself up for it, then you brushed it off, and said "I didn't really want to do that anyway" and settled back into the status quo. Until next year when you go through the process all over again.

You are not alone!!

Here are some reasons you can't Just Do It:

  1. Lack of Planning: Sometimes, we have a clear intention, but we haven't planned out the specific steps to take to turn that intention into action.

  2. External Factors: External factors like work stress, family responsibilities, or unexpected events can derail even the best intentions. I find it can be helpful to make a list of those things that might derail you( or have derailed you in the past) and create a plan to navigate these circumstances when they come up. 

  3. Habits and Routines: Our behaviors are often driven by habits and routines that are deeply ingrained. Changing these habits can be challenging and may require time and effort. The habit loop consists of a cue or trigger, the routine and reward.  You can change any part of this loop to change the current habit. This is a post for another day!

  4. Fluctuations in Motivation: Motivation can fluctuate. You might be highly motivated one day but less motivated the next. When motivation is low, it's harder to follow through on intentions. We can't rely on motivation, but we can rely on consistency and persistence. 

  5. Lack of Accountability: Without some form of accountability, it's easier to let intentions slide. This is where having a health coach can be really helpful. I work with clients to set specific goals, create a plan, and keep you accountable to yourself. 

  6. Neurotransmitter Imbalance: When neurotransmitters are not working as they should, it's like having a team of workers in your brain who are either not doing their job properly or not communicating effectively. This can lead to a lack of motivation because your brain isn't receiving the right signals or rewards to push you to take action.
  7. Ambiguous Goals: Selecting a goal that is non specific makes it hard to track progress or even know when you are successful. For example; "I want to run more" vs. "I will run 2 miles, 3 days a week on Monday/Wed/Fri". If you can't track it, it's going to be hard to know if you are making progress.
  8. Extrinsic Motivators: If you set a goal because you feel like you "Should" or because your spouse wants you to change, or even because your doctor told you to do it you are less likely to follow through. INTRINSICALLY motivated goals are proven to yield greater success. These are goals that match your desired identity or align closely with your life values.

 

Do you find it difficult to follow through on goals and plans? 

I would love to hear your thoughts!

 

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