The Hidden Obstacle Between Knowing and Doing

A decision doesn't count without this…

We’ve all been there—deciding to make a change, feeling good about that decision, and then… nothing happens. That frustrating gap between knowing what to do and actually doing it is what experts call the knowing-doing gap. It’s the reason so many well-intentioned plans fizzle out before they even start. But why does this happen, and more importantly, how can we finally break the cycle and turn knowledge into action?

Why We Think Deciding is Enough

It’s easy to confuse decision-making with action. That moment when we say, “I need to start exercising,” or “I’m going to quit my job and start my own business,” feels like a step forward. And in some ways, it is. But a decision is only real when it’s followed by action—otherwise, it remains just an idea.

The False Sense of Progress

Making a decision triggers a small dopamine hit, giving us a sense of accomplishment. It tricks our brain into thinking we’ve made progress when, in reality, nothing has changed. This is why New Year’s resolutions often fail. The act of deciding makes us feel like we’re on the right track, even if we haven’t taken a single real step forward.

The Psychological Barriers to Action

Understanding why we don’t act can help us find ways to push past our own inertia. Here are the most common psychological roadblocks:

1. Fear of Failure

Taking action means risking failure. Staying in the “deciding” phase keeps us safe from disappointment. But in reality, failure is often just feedback in disguise—every misstep is a lesson that brings us closer to success.

2. Perfectionism

We hesitate to act because we want things to be just right. This leads to endless planning but no execution. Progress beats perfection every time—starting small is better than not starting at all.

3. Overwhelm and Decision Fatigue

Big goals can feel paralyzing. When we don’t know where to start, we do nothing. The key is breaking big tasks into bite-sized, manageable steps that remove the feeling of overwhelm.

4. Lack of Accountability

It’s easy to let ourselves off the hook when no one is watching. Having an accountability partner or making a public commitment increases the likelihood of follow-through.

How to Close the Knowing-Doing Gap

Now that we understand why we don’t act, let’s explore how to change that. Here are some practical ways to start moving forward.

1. Set Implementation Intentions

Instead of vague goals, create clear action plans. Instead of saying, “I’ll start working out,” say, “I will go for a 20-minute walk at 7 AM every Monday, Wednesday, and Friday.” The more specific, the better.

2. Take the Smallest Possible Step

Momentum builds when we take even the tiniest step forward. If you want to write a book, don’t worry about the whole thing—just start with one sentence.

3. Use the Two-Minute Rule

If something takes less than two minutes, do it immediately. If it’s a bigger task, start with just two minutes of effort. Once you begin, it’s easier to keep going.

4. Build a Habit Loop

Turn actions into habits by linking them to existing routines. For example, if you want to stretch daily, do it right after brushing your teeth. This makes new behaviors easier to stick with.

5. Create External Accountability

Find a coach, mentor, or friend to hold you accountable. Sharing your goals with others makes it harder to back out.

6. Reframe Failure as Learning

Fear of failure holds us back, but every mistake is a step toward success. Instead of thinking, “I failed,” reframe it as, “I learned something valuable.”

7. Reward Yourself for Progress

Celebrate small wins. Completing a task, even a small one, deserves recognition. Treat yourself to something enjoyable to reinforce positive action.

8. Use Visual Cues

Leave reminders where you’ll see them. Want to read more? Keep a book on your pillow. Want to drink more water? Place a bottle on your desk.

9. Limit Your Options

Too many choices can lead to paralysis. Simplify decisions by reducing the number of options. Instead of researching every diet plan, just pick one and start.

10. Just Start

Thinking about action is often harder than taking action itself. Don’t wait until you feel ready—start now, and let readiness follow.

And finally……

The knowing-doing gap is a challenge we all face, but it’s not insurmountable. The key is to move from intention to execution with small, deliberate actions. Whether it’s by setting clear intentions, building habits, or finding accountability, the solution lies in simply taking that first step. Action, no matter how small, is what turns knowledge into results.

Quick Takeaways

• • A decision isn’t real until action follows.
  • Fear of failure, perfectionism, and overwhelm keep us stuck.
  • Small steps create momentum and reduce resistance.
  • Setting clear goals and external accountability improve follow-through.
  • Start before you feel ready—action leads to motivation, not the other way around.

Inspired by: An Email from Cat Mulvahill: https://catmulvihill.com/work-with-me/