Do you ever make plans and had every intention of following through, but no matter what you try, moving forward feels harder than it should?
Most of us are quick to label this as procrastination or lack of discipline – and beat ourselves up for being on top of things in other parts of life, except the one area we really want to see change.
But sometimes it’s not procrastination at all. Sometimes it’s psychology. The way our brain and body are designed plays a bigger role than we realize.
Psychologists say following through usually comes down to these three things:
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Clarity: Knowing what to do and why it matters
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Emotion: Managing how you feel about the task in the moment
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Energy: Having enough "juice" in your mind and body do it
When one of these is missing, the brain does what it’s wired to do: flag the task as a “threat” and steer you toward the less risky, more comfortable path.
That’s why, when you finally sit down to work on the thing you’ve been putting off, you might suddenly feel the urgent need to clean out your inbox, reorganize the pantry, or call a friend you’ve been meaning to check on—anything but the real work you set out to do. Your brain senses discomfort—overwhelm, boredom, uncertainty—and points you somewhere “safer.”
This is all human and harmless until those little detours snowball into roadblocks. And if you’re reading this, you already know how it feels to be stuck here.
So how do we train our brain to stop treating every uncomfortable task like danger?
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Make it ridiculously small. Slice the next step so thin, it feels silly not to start.
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Revisit your motives. Remind yourself why it's worth the effort in the first place.
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Let go of perfection. Endless tinkering and planning only delays tangible progress.
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Have a system. When you have a reliable process for when and how things get done, you're no longer ruled by how you feel in the moment.
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Build habits in tiny doses. The more you repeat small, consistent actions, the less threatening your brain finds what you’ve been avoiding.
Let's walk through a real-life scenario
Scenario: You’ve been putting off your workouts.
Instead of assuming it's just procrastination, run a few checks.
Clarity Check
You know you “should work out,” but the goal is vague. Should you run? Lift? Stretch? That lack of clarity makes it hard to start.
What to do: Make it ridiculously simple. Don’t plan a whole routine. Decide: “I’ll put on my sneakers and walk for 10 minutes,” or “I’ll do 10 squats while the coffee brews.” That's simple.
Emotion Check
Maybe you know exactly what workout you planned, but when the time comes you don’t feel like doing it. Motivation dips, toxic self-talk kicks in, and suddenly scrolling feels easier.
What to do: Revisit your motives. Remind yourself, “I’m not chasing a perfect workout. I’m moving my body because it clears my mind and gives me energy.” Shifting the why often gets you moving.
Mental Energy Check
Sometimes it's not clarity or emotion that the issue -- just that the idea of a full 45-minute workout feels impossible on top of everything else you’re juggling. Just thinking about it drains you.
What to do: Give yourself permission to do the bare minimum. Stretch for 5 minutes, walk around the block, or do a single set of pushups. Small counts. Don't stress about intensity. Consistency is what builds the habit.
Whatever you've been trying to get moving on — a project, a workout, or a personal goal — get away from the instinct to just push harder or blame yourself. More often than not, one of the three key pieces for follow-through (clarity, emotion, energy) needs attention. Give yourself a second to check which one's off, and give yourself the support you actually need. When you do, follow-through feels less like a battle and more like the next natural step.
A little disclaimer: If what’s blocking you feels deeper—like no matter what you try, moving forward seems out of your control, remember this: reaching out for help isn’t weakness. It’s wisdom.
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