Whether it’s setting an intention to become fit but never going to the gym, wanting to find a new job but not actually looking for one, or trying to break bad habits but failing to do so, we often find ourselves trapped in the same cycle. We take on ambitious goals, and we’re excited to implement them. But then, days, weeks, or months pass by, and we fail to act on them.
Why is it so easy to set goals but so challenging to follow through on them?
In psychology, this phenomenon is known as the intention-behavior gap. Simply put, it’s the disconnect between our intentions and our actions. This blog post explores its causes, consequences and shares practical steps to bridge this gap and invest in your mental well-being.
Understanding the Intention-Behavior Gap
The intention-behavior gap is a well-documented psychological phenomenon. On the one hand, you might have a strong desire or intention to achieve a goal. On the other hand, you fail to take the necessary actions to accomplish it. What you end up with is a head full of ideas that never see the light of day.
Various factors contribute to this gap, such as:
- lack of motivation,
- fear of failure,
- insufficient planning.
- environmental factors: do I have the time and items needed to achieve my goal
- locus of control: do I believe I have the ability to achieve my goal?
Emotional and cognitive barriers also play a significant role, sometimes causing us to procrastinate or prioritize short-term comforts over long-term achievements.
If you are tired of being frustrated and disappointed in yourself due to unfulfilled plans, don’t lose hope just yet. It’s normal to fail and make mistakes. What matters most is how we choose to respond to them:
- Getting mad at yourself is one option.
- Another is looking closely at the underlying causes of the Intention-Behavior gap in your life. By recognizing the internal and external obstacles that hinder your progress, you can better equip yourself to overcome them and implement strategies to effectively bridge the gap between intention and action.
The Intention-Behavior Gap: The Causes
To understand why we struggle to follow through on our goals, we can look at this issue through the lens of the COM-B model of behavior change, which stands for Capability, Opportunity, and Motivation:
Capability:
- This refers to whether you have the psychological and physical ability to engage in a behavior.
- It includes specific skills, knowledge, cognitive resources like focus or memory, stamina, strength, etc.
Opportunity:
- These are the external factors, both physical and social, that facilitate or hinder the behavior.
- When trying to implement a positive change in your life, your environment will always play a significant role, either lifting you up or dragging you down.
- This includes people in your life, coworkers, loved ones, close friends, and different resources like money, location, and time.
Motivation:
- Your reasons to take on a goal consist of both:
- external factors like rewards or social pressure,
- internal factors, such as self-control, self-beliefs, or a sense of autonomy.
Let’s say you want to improve your sleep habits. Following the COM-B model, it’s a good idea to ask yourself:
Capability:
- Do you know what healthy sleep habits consist of?
- What about your physical health? Perhaps there are other factors interfering with the quality of your sleep, i.e., hormonal imbalance?
Opportunity:
- Do you have access to a calm and quiet sleeping environment?
- Are your flatmates/family members aware/mindful of your needs?
- Do you actually have enough time to sleep at least 7 hours every night?
Motivation:
- Are you motivated by the thought of a healthier lifestyle?
- Maybe your doctor told you to take care of your sleep patterns.
- Do you believe that sleep should be your priority?
The Intention-Behavior Gap: The Consequences
Failing to follow through with our goals is a part of life. We won’t always manage to make each dream a reality. However, a tendency to ditch your plans and abandon them can lead to various negative outcomes:
1. Procrastination:
- Delaying tasks becomes a habit, and you find yourself always putting off important things, not tending to your responsibilities, and choosing inaction over a proactive approach toward your life.
- The more often you procrastinate, the harder it is to maintain self-discipline or set ambitious goals.
2. Reduced Self-Esteem:
- When we consistently fail to meet our goals, our self-esteem can suffer.
- This can create a vicious cycle where diminished self-worth further hinders our ability to take action.
- This cycle usually leads to frustration, disappointment, unhealthy beliefs, and issues with negative self-talk.
3. Stress and Anxiety:
- The gap between what we intend to do and what we actually achieve can lead to heightened stress and anxiety.
- The constant worry about unfinished tasks or unmet goals can negatively impact our overall physical and mental health.
4. Missed Opportunities:
- Opportunities for personal growth, career advancement, and meaningful relationships can be lost when we do not follow through on our actions.
- These missed chances can have long-term implications on our life satisfaction and success.
Strategies for Bridging the Gap
Step 1: Make It Personal & Positive
Very often, we decide to implement a positive change in our lives when others or societal norms pressure us to fit in, or we’re frustrated with our current situation, tired of dealing with the same issue, and sick of being stagnant. Unfortunately, this headspace is a breeding ground for negatively formulated goals, which demotivate us in the long term instead of pushing us forward.
Can you see a difference between these statements?
| I don’t want to be fat. | I want to get healthy and strong. |
| I should stop procrastinating. | I want to develop productive work habits. |
| I need to stop binge-watching Netflix in the evenings. | I will unwind before bed by reading a book. |
Your goals are more likely to be achieved if they hold personal significance. So check in with yourself if your current goal is a result of peer pressure or if it’s something you genuinely wish to see in your life.
Once you establish a goal that resonates with you on a personal level, do your best to avoid negative language. Instead of limiting yourself, think of healthy activities you want to replace problematic habits with or add to your daily routines.
Step 2: Make Your Goals SMART
One effective strategy for bridging the intention-behavior gap is to set SMART goals. By clearly defining what you want to achieve and setting criteria for measuring progress, you can create a more structured and feasible plan for reaching your objectives.
Specific: Clearly define your goal. What exactly do you want to accomplish?
Measurable: Determine how you will measure your progress. What metrics will you use?
Achievable: Ensure that your goal is attainable. Do you have the resources and capabilities to reach it?
Relevant: Make sure the goal aligns with your broader objectives. Why is this goal important to you?
Time-bound: Set a deadline for your goal. When do you want to achieve it?
Let’s say you used to read books daily, but nowadays, you end up scrolling through your social media until late. You’re sick of your revenge bedtime procrastination tendencies, and you want to change that. Here’s an example of a SMART goal that reflects your intentions well:
I will spend 30 minutes (Measurable, Achievable) reading a book (Specific, Relevant) each evening around 9 P.M (Time-bound).
Step 3: Monitor Your Progress
Setting your goal is one thing. Maintaining it is another. What helps immensely with staying on the right track is monitoring your progress. It gives you an opportunity to:
- stay focused and motivated,
- record your achievements and setbacks,
- reflect on what’s working and what needs adjustment,
- adapt your approach as you go.
Use journals, apps, written to-do lists, or other tools to do so.
Step 4: Develop Healthy Habits
Achieving your goals boils down to your daily choices. Your routines. Your habits.
That’s why focusing on the process of getting to your final goal and creating consistency can make it easier to follow through on your intentions.
Start small by incorporating simple, daily practices that align with your goals. Over time, these small changes can lead to significant improvements.
Step 5: Practice Self-Compassion
One thing that’s certain is that not everything will go as planned. That’s a natural part of life. There will be emergencies, last-minute changes, and other obstacles.
Instead of engaging in negative self-talk, focus on being kind to yourself. Understand that setbacks are a normal part of the journey toward achieving your goals. By practicing self-compassion, you can maintain a positive mindset and be more resilient in the face of challenges.
Step 6: Build a Support System
Having a support system to lean on can be a powerful motivator and a very effective way to stay accountable. Surround yourself with people who encourage and support your efforts. This can include:
- friends and family members who will gladly hear you out and cheer you on,
- mentors who can provide expert guidance to help you stay committed long-term,
- (online) communities with similar interests and goals who face similar struggles and can offer encouragement.
When To Seek Professional Help
While these steps can help bridge the intention-behavior gap, some issues may require professional assistance.
Sometimes, despite our best efforts, we may struggle to overcome certain obstacles on our own. It may be time to consult a professional if you find yourself:
- consistently unable to meet your goals,
- experiencing overwhelming or chronic stress,
- unable to fulfill your daily responsibilities,
- dealing with mental health issues such as anxiety or depression.
By acknowledging when you need extra support and seeking the expertise of professionals, you can enhance your ability to achieve your goals and improve your overall well-being.
Our team at Harbor Psychiatry and Mental Health can provide psychological support and coping strategies tailored to your unique circumstances. We can help you explore underlying issues that might be holding you back, offer guidance on how to navigate them effectively and make sure you move closer to your goals, one step at a time.
Contact us today to learn how to bridge the intention-behavior gap and achieve your goals with our personalized support.
