You Know What To Do... But Why Is It Still So Hard?

Most people don't struggle because they don't know what to do. They struggle because turning knowledge into consistent action is much harder than it sounds. Why is it so difficult to stick to healthy habits? Why do we keep falling back into old routines, even when we genuinely want to change? And is motivation really the answer? In this episode of the All or Something Podcast, we're joined by Rachel Pendakur to explore the science of turning good intentions into lasting habits. We discuss why knowledge alone rarely changes behaviour, what psychology tells us about consistency and how to make healthy choices easier rather than relying on willpower alone. Whether your goal is to exercise more regularly, improve your nutrition, lose weight, or simply stop feeling like you're constantly starting over, this conversation is packed with practical, evidence-based strategies that can help. In this episode we discuss: Why knowing what to do isn't enough The psychology of behaviour change Why motivation comes and goes Building habits that actually last Common barriers to consistency The role of your environment in shaping behaviour Practical strategies to make healthy choices easier Why willpower isn't the whole story If you enjoy evidence-based conversations about fitness, nutrition, health, and behaviour change, subscribe for new episodes every week. P.S., If you want to support us and would like monthly lifting workouts, you can join the Momentum by Sohee fitness app. http://momentumbysohee.com If you are interested in fat loss science, you can purchase Ben's best-selling comprehensive fat loss book, Everything Fat Loss. http://geni.us/EverythingFatLoss Timestamps 0:00 Introduction 2:22 Why do otherwise successful people struggle to do the things they genuinely want to do? 7:22 Why is knowing what to do usually not enough? 9:09 Why are New Year’s resolutions abandoned by so many people so quickly? 14:04 What is the biggest misconception people have about motivation? 14:50 What is an example of exercising for external vs. intrinsic motivation? 18:28 Does it take 21 days to build a habit? 19:42 How do you distinguish between a standard behavior and a habit? 27:28 Do you have to feel ready to start something? 32:07 What beliefs sabotage behavior change? 36:47 What roles do shame and guilt play when it comes to behavior change? 43:50 What are some evidence-based strategies that someone can use straight away to help them follow through? 48:30 Why is doing a self-audit so important? 57:25 For someone who’s struggled with consistency for year, where should they start? 58:20 What’s one thing the health and wellness industry gets wrong about behavior change? 1:01:53 What behavior change advice annoys you the most? 1:04:23 What’s something you’ve changed your mind on? 1:07:03 What’s a hill you’re willing to die on?