Earlier this month, we explored how reducing friction can make the choices that support your energy, performance, recovery, and long-term health easier to follow through on. Last week, we put that idea into practice by showing how having a few dependable meals can make dinner easier when life gets busy.

But before you can reduce the friction between what you intend to do and actually doing it, you need to figure out where it’s coming from.

Let’s use sleep as an example. You probably already know that getting enough sleep supports your energy, recovery, performance, and long-term health. You may even start the day thinking, I really should get to bed earlier tonight. But when evening comes, something gets in the way and bedtime slips later than you intended.

So what happens between “I should” and actually doing it?

Start by getting curious

You’re not trying to fix anything yet. You’re simply gathering information.

For a few evenings, pay attention to what happens during the time leading up to when you intend to go to bed. What are you doing? What still needs to get done? Where do you get delayed? What decisions are you still making? What tends to pull your attention somewhere else?

Maybe you regularly realize there are still things you need to do to prepare for tomorrow. Maybe you sit down with your phone and lose track of time. Or perhaps something entirely different is happening.

The point isn’t to assume you know where the friction is. It’s to notice what’s actually happening.

Look for the friction

Now look back at what you noticed. Are there patterns? And are they what you expected?

It’s easy to see the gap between intention and action and think: Why can’t I just go to bed earlier?

Instead of being critical, stay curious: What’s making getting to bed when I intend to harder than it needs to be?

Maybe you assumed your phone was the problem but notice that you’re actually spending the last 30 minutes of your evening preparing for the next day. Or perhaps you discover that your phone really is where bedtime starts slipping.

Either way, you’ve learned something useful. Instead of assuming you need more discipline or motivation, you’ve identified something specific that’s making the desired action harder.

Choose one realistic place to start

Once you’ve identified the sources of friction, you don’t need to overhaul everything at once.

Instead, ask yourself: What’s the most realistic thing I could try first to make the desired action easier?

If preparing for the next day is keeping you up later than you’d like, perhaps you pack lunch or lay out your workout clothes earlier in the evening. If you’re routinely losing track of time on your phone, perhaps you plug it in somewhere other than next to your bed.

There may be several things you could change. The goal isn’t to create the perfect bedtime routine or eliminate every source of friction. It’s to choose one realistic place to start.

What Happens Between Your “I Should” and Actually Doing It?

Sleep is just one example. The same process can help you look at fueling, movement, recovery, or another action you want to take more consistently.

Think about something you’ve been telling yourself you should do. Before deciding you need to try harder, get curious. Pay attention to what actually happens, identify where the friction is coming from, and choose one realistic thing that could make the desired action easier.

If you’d like more support finding realistic ways to meet your health and performance goals, learn more about our services and schedule a complimentary call to see if coaching with Nutrify Performance is the right fit for you.