How to follow through from inspiration to action

We routinely form goals or get inspired but then fail to act. How can we help ourselves to bridge that gap?

Berating ourselves only adds to the misery! This gap between inspiration and taking actual action is imaginatively named the intention–action gap (or intention–behaviour gap).

Interestingly, analysis show that even large changes in people’s stated intentions produce only small to medium changes in behaviour. So, you’re not on your own!

Imagine all of those amazing ideas, just wafting off into the ether… this is a very common aspect of human thinking.

Procrastinating is a perfect example of how we experience a gap between what we initially intend and then what we actaully do. It was reported that 80–95% of students said that they procrastinate on tasks, and about half do so so chronically that it interferes with their performance and well-being. There is temporary relief with procrastination, but soon the lag and stress of task build up creates a more stressful experience.

In short, the intention-action gap is a gaping chasm. Forming a goal such as ‘I will write a report’ is not the same as taking the first concrete steps to achieve it.

How to actually follow through?

Actually following through requires some enabling factors.

Goal-setting theory emphasizes clear, challenging goals but still finds a large residual gap unless plans are made. So the next step from inspiration and goal setting could be to make a plan.

The ‘If – Then’ Plan, named by psychologist Peter Gollwitzer addresses the intention-action gap by having people make concrete plans in the form of ‘If situation X arises, then I will do Y.’

These plans link cues to actions so that goal initiation becomes more automatic.

It is said that forming such plans significantly boosts goal attainment as it creates a linked neural pathway. In brain terms, intention signals are ‘tagged’ with actions so that encountering the situation triggers behaviour with minimal deliberation. Reducing the amount of negotiation time is crutial. We spend so much time negotiating and deliberating, that we often talk ourselves out of that which we perceive to be a only a little bit risky, unpredictable or difficult.

I prefer to name this the ‘When – Then’ Plan – as we often want to change frequently occuring patterns, rather than IF scenarios. So, over to you…

What ‘When situation X arises, then I will do Y’ plan could you set for yourself today?

If you like a good mind map – take a look at the Health Action Process Approach (HAPA). It was build to address health goals, but can be modified to any goal setting.

The key ingredient that often determines success is self-efficacy, your belief in your own ability to follow through.

When you believe you can do something, you’re more likely to try harder, stick with it when challenges arise and recover from setbacks. On the other hand, doubt fuels hesitation, rumination, anxiety and premature quitting.

Belief alone isn’t enough.

You also need a clear plan and strong action control.

Manage distractions and stay focused in the moment.

Set yourself up with daily supportive habits.

Remind yourself of the feeling of the outcome you want.

Practice acknowledgment – celebrate every single step.

Supportive people and spaces can boost your momentum, while doubt or sabotage from others can drain it. Don’t let the bastards grind you down!!

Lasting change comes from aligning three forces:

Cognitive (beliefs and mindset) Behavioural (daily actions) Situational (your surroundings).

If you’re struggling, you’re not broken. Just check the strength of each area. Every goal needs all three.

The gap between idea and action is not due to laziness but to predictable cognitive and emotional dynamics. You know the what, but you will always need the how and the push to begin.