Knowing What You Should Be Doing vs. Actually Doing It:
Lessons & Truth Bombs You Don’t Want to Hear, But Need to.
As a weightlifter or athlete, you already know what you need to do to hit your goals. It’s not rocket science:
“I should be eating better to fuel my training.”
“I should be managing my stress so I can perform at my best.”
“I should be sleeping more to improve my recovery.”
But here’s the thing: knowing what to do is easy—doing it is the hard part.
If knowing was enough, every athlete would be smashing PBs, recovering like a pro, and living pain-free. But the reality? Most are stuck in the same cycles, making excuses, and wondering why their progress has stalled.
Let’s break down why this happens and what you can do to break free.
The Gap Between Knowing and Doing
The real challenge isn’t knowledge—it’s action. If you’re not doing the things you say you want to, there’s a reason why.
Here are the top culprits:
1. Comfortable Habits
Sticking to old patterns feels easier than the discomfort of change. Even if those habits are holding you back, they’re familiar—and that’s why you unconsciously keep choosing them.
2. Lack of Systems
Without a clear plan or structure, even the best intentions fall apart. You can’t rely on willpower alone to carry you through. When you’re exhausted from training and haven’t prepped meals, of course, you’re going to grab the easiest option—even if that’s KFC and a Vanilla Coke.
3. Secondary Gains
There’s always something you’re gaining by not taking action—even if it’s subconscious. These gains keep you stuck. Think about scrolling TikTok instead of going to bed because you “need to wind down.” But the ultimate way to wind down would be to actually sleep.
What Are Secondary Gains?
Secondary gains are the hidden benefits you get from staying exactly where you are. They’re the things that keep you comfortable and give you permission not to change. This is the sneaky way your subconscious mind keeps you stuck exactly where you are, making change hard.
For example:
“If I don’t go for my walk, I get to stay comfortable on the couch and binge Netflix.”
“If I skip meal prep, I can just grab whatever is easy and avoid the effort required to eat better.”
“If I don’t push harder in training, I avoid the risk of failing and stay in my comfort zone.”
These are excuses disguised as comfort. And while they might feel good in the moment, they’re sabotaging your long-term goals.
How to Break the Cycle
If you’re stuck in the knowing-but-not-doing phase, it’s time to shift your mindset and actions.
1. Identify Your Secondary Gains
Ask yourself:
What am I gaining by not doing the thing I say I want to do?
What discomfort am I avoiding?
How is staying stuck actually serving me right now?
What do I get to blame, avoid, or ignore by not taking action?
2. Get Clear on Your “Why”
Goals are only powerful when they’re tied to something meaningful. Why does it matter to you to eat better, train harder, or recover smarter? Write it down and keep it visible.
3. Take Small, Consistent Steps
Big changes don’t happen overnight. Focus on one small habit at a time and build from there. For example:
Commit to prepping two meals per week for those sessions you know you’re wrecked.
Add a 10-minute walk post-training—maybe just park further away from the gym to force yourself to do this.
Set an alarm to remind you to wind down for sleep, or better yet, download an app that locks you out of social media at a certain time. (Pro tip: I’ve been using one all year, and it’s a game changer.)
4. Build Systems That Support Action
Willpower isn’t enough. You need structure and accountability.
Write a list of all the things you’re NOT doing anymore.
Screenshot it and send it to someone you trust who will tell you straight. (Happy to be this for you if you’re game)
Be open to receiving feedback that you’re not doing what you said you’d do. By ignoring this, you’re eroding your own progress.
Ouch—that stings, but it’s true.
5. Get Real With Yourself
Ask yourself: If I truly wanted this, what would I be doing right now? Then act accordingly. Don’t just say you want it—prove it through your actions. That is how you build self trust and self confidence. By doing what you SAY you will do.
Journal Prompts for Reflection
Take some time to answer these questions honestly:
What are three things I know I should be doing right now to support my goals?
What’s stopping me from doing them?
What am I gaining by avoiding them?
What discomfort am I avoiding?
How would my future self thank me if I started showing up differently today?
If this problem wasn’t holding me back, how would I behave? What actions would I take?
The Bottom Line
Knowing what you should be doing is only half the battle. The other half? Taking ownership of your habits, actions, and outcomes.
You don’t need to overhaul your life overnight, but you do need to take the first step—no matter how small. That’s how momentum starts.
If you’re stuck in the knowing-but-not-doing cycle, it’s time to ask yourself the hard questions: What am I really gaining by staying where I am? What would my actions look like if I truly wanted to succeed?
Your potential isn’t found in comfort. It’s found in action. The kind that’s uncomfortable, but leads to the progress, resilience, and performance you’re chasing. The difference between knowing and doing? Choosing to act differently today. So, what will you choose?
Coach Caity
