I Know What I Need to Do, So Why Don’t I Do It?

Maybe you set a goal to move more, eat better, or build a new routine. Maybe you even made a plan, feeling certain that this year would be different. But life gets busy, habits are hard to change, and you find yourself slipping back into old patterns—despite knowing exactly what to do.

So why does this happen? Why do we struggle to follow through on the things we know are good for us?

The truth is, it’s not about willpower or discipline. Behaviour change isn’t just about knowing the right steps—it’s about understanding how to work with your brain, not against it.

Why We Struggle to Follow Through

If success was just about knowledge, we’d all be effortlessly sticking to our goals. But change isn’t just about what you know—it’s about how your brain and emotions influence your actions.

Here’s why following through is harder than it seems:

1. Your Brain Seeks Immediate Rewards

Our brains are wired to prioritise short-term comfort over long-term benefits. That’s why sitting on the couch feels easier than exercising, or why reaching for a quick snack is more tempting than preparing a meal. This is called present bias, where we choose what feels good now rather than what’s best for us in the future.

💡 How to Make Change Easier: Instead of focusing on long-term benefits, find ways to make healthy habits rewarding in the moment.

• Want to move more? Listen to your favourite podcast while walking.
• Trying to eat better? Plate your food beautifully to make the experience enjoyable.
• Need to sleep earlier? Swap scrolling for a book you actually look forward to reading.

2. Willpower Runs Out

We like to believe that if we just tried harder, we’d be able to stick to our goals. But willpower is a limited resource—it depletes throughout the day as we make decisions, handle stress, and resist temptations.

This is why you might start the day with the best intentions but struggle to follow through by evening.

💡 How to Work With Your Brain: Reduce decision fatigue by making good choices automatic.

• Plan workouts ahead of time so you don’t have to decide when or if to exercise.
• Meal prep or keep easy options on hand so eating well is effortless.
• Set up your space to support your habits—lay out your workout clothes the night before, put a water bottle on your desk, or keep your phone out of reach when winding down for bed.

3. Change Feels Uncomfortable

Your brain’s job is to keep you safe, and it sees anything unfamiliar—even positive change—as a potential threat. This is why you might feel resistance when trying something new, even when you want to make the change.

💡 How to Overcome Resistance: Start small and manageable so change doesn’t feel overwhelming.
🚫 Instead of: “I’ll work out for an hour every day.”
✅ Try: “I’ll do five minutes of movement.”

🚫 Instead of: “I’ll meditate for 20 minutes daily.”
✅ Try: “I’ll take three deep breaths before bed.”

When a habit feels effortless, your brain stops resisting it—and before long, you’ll find yourself naturally doing more.

4. Your Environment Shapes Your Choices

We like to think our decisions are based on willpower, but our surroundings have a much bigger influence than we realise. If your kitchen is stocked with processed snacks, or your phone is the first thing you see in the morning, your environment is working against you.

💡 How to Set Yourself Up for Success: Make good choices easy and bad choices inconvenient.

• Want to drink more water? Keep a bottle within arm’s reach.
• Trying to exercise more? Keep your workout gear somewhere visible.
• Want to read instead of scroll? Leave a book on your pillow and put your phone out of reach.

James Clear, author of Atomic Habits, puts it simply: “Environment is the invisible hand that shapes human behaviour.” Small changes in your space can make big differences in your habits.

5. We Are Motivated by Identity, Not Just Action

You don’t stick to habits because you force yourself to—you stick to them because they become part of who you are.

If deep down you still see yourself as someone who “struggles with exercise” or “lacks discipline,” you’ll keep acting that way—no matter how many times you try to change.

💡 How to Make Habits Stick: Shift your identity first. Instead of focusing on what you want to do, focus on who you want to become.

🚫 Instead of: “I should work out more.”
✅ Say: “I am someone who moves my body every day.”

🚫 Instead of: “I need to eat healthier.”
✅ Say: “I nourish my body with good food.”

🚫 Instead of: “I should meditate.”
✅ Say: “I am someone who prioritises mindfulness.”

When your actions align with your identity, habits become second nature.

6. We Wait to Feel Motivated—But Motivation Follows Action

Most of us wait to feel ready before we start. But the truth is, motivation doesn’t come first—action does.

You don’t need to feel motivated to start. You just need to take the first step.

💡 How to Get Started: Commit to the smallest possible action, no matter how insignificant it feels.

• Put on your running shoes, even if you don’t go for a run.
• Open your journal, even if you don’t know what to write.
• Roll out your yoga mat, even if you only stretch for a minute.

Once you begin, your brain shifts. You start to feel like the kind of person who follows through. And that’s where the real momentum begins.

Small Steps Lead to Big Change

You don’t need more knowledge.
You don’t need more motivation.
You don’t need a better plan.

What you need is to start small, make it easy, and let momentum do the rest.

Real change doesn’t happen overnight. But with the right systems, environment, and mindset, you can build habits that feel natural, not forced.

So instead of waiting for the perfect moment, ask yourself:
What’s one tiny step I can take today?

Start there. That’s how lasting change happens.