Why Behaviour Change Often Fails: Navigating the Challenge for Performance Athletes
Most behaviour change efforts falter - when your "motivational novelty" fuel runs low, and your "willpower reserves" are depleted
As an athlete with high aspirations, your success depends on your ability to perform at a high level consistently.
Whether in sports, academics or life, your performance is directly related to your behaviours. The process of behaviour change is daunting, exhilarating, and filled with unknowns. Often, your initial burst of motivation is like a strong wind at your back, pushing you towards the mountain peak you’re facing. But as you have likely experienced, that wind doesn't always carry you to the top.
Behaviour change is a challenge, but understanding how your environment influences your behaviour may be crucial in navigating this journey.
The Reality of Habit Formation
When you set out to change your behaviour or adopt a new habit, you are essentially stepping outside of your comfort zone.
This naturally creates friction points, which can certainly challenge your resolve. Initially, the spark of motivation is enough to help you glide over the few bumps you may face. It is the fuel you need to keep running as the novelty excites you.
Unfortunately, “fatigue makes cowards of us all”.
In the case of your behaviour change, as the novelty wears off, your resolve is tested and you may crawl back to your comfort zone.
Your willpower, much like your physical energy, has limits. Relying on willpower alone to overcome each friction point drains your mind. When depleted, you slide back to your old familiar patterns. After all, there is no friction at all in chilling on the couch watching Netflix.
This is where most behaviour change efforts falter - when your “motivational novelty” fuel runs low, and your “willpower reserves” are depleted.
The Environment's Invisible Hand
One of the most potent yet overlooked factors in behaviour change is your environment.
Your environment directs your actions and guides your behaviours in ways that you don’t fully realise or appreciate. Think of the strategic placement of sugary treats, including chocolate bars and fizzy drinks, at a grocery store checkout. This isn’t a coincidence. It is carefully designed to reduce friction and increase the likelihood of sales.
The concept of behavioural economics isn’t limited to grocery stores. Almost every organisation, from Ikea to Starbucks, uses it in some way to direct the behaviour of their customers. Each setup, from furniture layout to menu design, nudges you to move certain actions and decisions.
Leveraging Environmental Design
How can you use these insights to help you in your practice and development?
Let’s recap on a couple of points:
friction is a natural component of behaviour change
overcoming friction depletes your fuel sources
behaviour change falters when your fuel and reserves are low
your environment can reduce friction
Reducing friction isn’t about removing obstacles completely. Instead, it is about creating a path that guides you towards desired actions - such as how you have to go past the bathroom and living room areas before you get to the bedroom section in Ikea.
If your goal is to improve your conditioning and the only time you have is in the morning, that’s a lot of friction to overcome. In this case, how you arrange your training gear can help reduce that friction. Is it visible or tucked away and out of sight?
Simply putting your running shoes next to your bed the night before can lower the friction between you and your morning jog.
Crafting Success Through Design
Behaviour change is difficult and understanding why can illuminate the path to overcoming the obstacles involved.
By accepting that your willpower is finite and recognising the powerful role your environment has on behaviour change, you can set the stage for sustained success. The strategy in this case is to move away from the battle of wills to a design process where your surroundings provide the scaffolding you need for your journey.
As you move forward, consider how you can be an architect of your success, designing an environment that not only reduces friction but actively propels you towards your goals.