The Knowing-Doing Gap: Why We Struggle to Act on What We Know

How many times have you set health goals, knowing exactly what you need to do, but then struggled to follow through? If you’re like most of us in the Clean Eating Fix community, the answer is “often.” Recently, I posed this very question to the group, and the overwhelming response was “often.” We all know what to do, but doing it? That’s another story.

And as a coach, this is the big question: if we have the knowledge, why don’t we take action? The answer isn’t as simple as we’d like to think.

Brianna Wiest, in her book 101 Essays That Will Change The Way You Think, nails it when she says, “People delay action once they know truth—and the interim between knowing and doing is the space where suffering thrives.” This hits home, doesn’t it? We’re caught between what’s right and what’s easy—between long-term benefits and short-term comfort. We feel it in our gut, but something holds us back. That’s where the real struggle begins.

So, why is this gap so common, and more importantly, how do we bridge it? Let’s dig in.

The Nature of the Knowing-Doing Gap

This gap is the frustrating space between understanding what needs to be done and actually doing it. It’s where our good intentions go to die, smothered by procrastination, doubt, fear, and resistance. We know regular exercise is crucial, we know a balanced diet will make us feel better, and we know setting boundaries will improve our relationships. But knowing isn’t the same as doing, and that’s where we get stuck.

Why? Because knowledge alone isn’t enough. Taking action requires us to face discomfort, make sacrifices, and sometimes take risks. That’s tough, especially when the habits we’ve built—no matter how unhelpful—feel safer than the uncertainty that comes with change.

The Cost of Inaction

Let’s talk about the real price of living in this gap. It’s not just frustrating—it’s painful. The longer we stay here, the more we suffer. We feel the weight of unmet potential, the sting of unachieved goals, and the guilt of knowing we could do better but aren’t. This space becomes a breeding ground for self-doubt, guilt, and regret.

Procrastination often plays a starring role here. We convince ourselves that we’re just giving ourselves time to think, to prepare, to wait for the perfect moment. But as Wiest suggests, this delay doesn’t bring clarity; it magnifies our discomfort, making us even more aware of what we’re avoiding. The longer we wait, the more we suffer—not because of anything outside of us, but because of our own resistance.

Why We Resist

So, why do we resist taking action? Here are a few reasons:

• Fear of Failure: This is a big one. We’re terrified of falling short, of facing criticism, or of failing outright. This fear can be paralyzing, so much so that we avoid action entirely just to avoid the possibility of failing.
• Comfort in Familiarity: Change is hard, even when it’s necessary. The comfort of our current habits—no matter how unhealthy—often feels safer than stepping into the unknown.
• Overwhelm: Sometimes the task feels too big. The goal seems so far away that we don’t know where to start, so we don’t start at all.
• Lack of Immediate Gratification: We’re wired for quick rewards, and many of the changes we need to make—like eating healthier or exercising more—don’t provide immediate benefits. It’s hard to choose the long-term gain over the short-term comfort.
• Self-Doubt: If we don’t believe in ourselves, we’re less likely to take action. Self-doubt can sap our motivation and keep us stuck in the gap.

Bridging the Gap: Strategies for Action

The knowing-doing gap is tough, but it’s not unbeatable. Here are some strategies to help you start taking meaningful action:

• Start Small: Break your goals into smaller, more manageable tasks. Focus on small wins that build momentum and make it easier to keep going.
• Create Accountability: Having someone or something to keep you accountable can be a game-changer. Whether it’s a friend, a coach, or even a journal, regular check-ins can help you stay on track.
• Visualize Success: Take time to imagine what your life will look like once you achieve your goals. This vision can be a powerful motivator.
• Face Your Fears: Acknowledge your fears and confront them directly. Often, when we face our fears head-on, they’re not as scary as they seemed.
• Focus on Long-Term Benefits: Remind yourself why you’re doing this. Think about the future you want to create, and let that vision guide your actions.
• Reframe Procrastination: Instead of seeing procrastination as a failure, see it as a signal that something needs attention. Ask yourself what you’re avoiding and why.
• Take Immediate Action: When you feel the urge to procrastinate, counter it by taking immediate action. Even a small step can make a big difference.
• Trust Your Instincts: Often, we know what’s right for us, but we doubt ourselves. Start trusting your instincts and let them guide your decisions.

Closing the Gap

The knowing-doing gap is a challenge we all face, but it’s also an opportunity for growth. By understanding why we resist and implementing these strategies, we can close the gap and start living in alignment with our values and knowledge.

Remember, the discomfort you feel in this space isn’t a sign of failure—it’s a sign that change is needed. Embrace it as a catalyst for growth, and start taking the steps that will move you from knowing to doing. The sooner you act, the sooner you’ll close the gap and move toward the life you truly want.