As a university professor, I make it a point to invite my students to share their honest feedback about the material I teach. A recurring observation I hear is that while they greatly enjoy and value the lessons, they often perceive topics related to human behavior as being less rigorous compared to the more quantitative courses such as accounting and finance in our university’s business program.
This observation often brings a quiet smile to my face—not out of dismissal but because it highlights a fascinating irony. Human behavior, which is at the heart of my teachings, often shapes these very perceptions. The belief that behavioral studies lack the rigor of quantitative fields is, ironically, a demonstration of the subject’s complexity. At a surface level, concepts related to human behavior may appear simple and intuitive—but applying them effectively is an entirely different challenge.
The Difference Between Knowing and Doing
Let’s take, as an example, the topic of my last article: the importance of perspective and perception and the way that people often escalate conflict through the misguided habit of what communication expert Michael Dues calls “punctuating.” The idea is straightforward—misunderstandings arise when people interpret events in ways that favor their own perspective. In theory, this seems easy to understand. But in practice, stepping out of one’s own perspective and adopting another’s viewpoint during a heated disagreement is exceptionally hard.
This disconnect between theoretical understanding and practical application is what I call the knowing-doing distinction. It’s not unique to the study of human behavior. In fact, it’s present in nearly every facet of life. Take a universal truth: We know that maintaining a healthy lifestyle through diet, exercise, and sleep is critical for well-being. This knowledge is widespread and uncontroversial, yet how many people consistently translate it into daily practice?
The issue lies in the illusion that knowing something equates to mastering it. When we encounter a powerful idea, it’s easy to feel as though understanding it inherently improves our lives, but the reality is much more difficult. Knowing alone does nothing to create meaningful change—application does. And so often such application requires (dare I say it?) . . . . rigorous effort, persistence, and often a willingness to rewire entrenched behaviors.
Why Behavioral Change Is So Difficult
Behavioral change is difficult for both internal and external reasons. Internally, it requires breaking out of familiar patterns, which demands effort and self-awareness. Externally, our environments and cultures often work against positive change.
For instance, adopting another person’s perspective might seem like an admirable goal, but it’s difficult in practice—especially in environments that reward conflict over empathy. Social media algorithms, for example, are designed to amplify divisiveness because it drives engagement. In such a setting, even those who recognize the value of perspective-taking might find it hard to act on that knowledge.
This is the knowing-doing gap in action: understanding a principle and practicing it are two entirely different endeavors. The good news is that behavioral science provides tools to help bridge this gap.
Five Strategies to Transform Knowledge into Action
While there’s no universal solution for behavioral change, research has identified several strategies to help you turn knowledge into consistent practice. Below are five practical approaches, grounded in behavioral science, that can serve as a starting point:
1. Focus on Habits, Not Willpower
Research from a Duke University study revealed that more than 40% of our daily actions are driven by habits, not conscious decisions. This means that long-term behavioral change cannot rely solely on willpower or motivation, both of which are fleeting. Instead, you must transform desired actions into habits—automatic behaviors that require little to no mental effort.
2. Start Small
Due to our evolution and brain chemistry, people are naturally resistant to significant change, especially when it feels overwhelming. Even Experts like James Clear (Atomic Habits) and B.J. Fogg (Tiny Habits) emphasize the importance of starting with small, manageable actions. For example, instead of committing to an hour-long workout, begin with just three push-ups a day. The goal is to reduce friction so that your brain has no excuse to resist.
Small wins build momentum, and over time, these micro-habits can compound into substantial change.
3. Be Specific About Timing and Context
A vague goal like “be more empathetic” or “read more” is unlikely to result in meaningful change. Behavioral science shows that specificity increases the likelihood of success. Instead, frame your goal with clear timing and context:
- Instead of “adopt others’ perspectives,” try: “During dinner with my spouse, I will ask them to share their day and consciously try to see their experiences from their point of view.”
- Instead of “read more,” try: “I will read for 15 minutes every night before bed.”
B.J. Fogg calls this approach “habit anchoring” (also known as habit stacking), where you attach a new habit to an existing one. For example, you could decide to practice perspective-taking every time you sit down for a family meal, linking the desired behavior to an established routine.
4. Optimize Your Environment
Your environment can significantly impact your ability to adopt new habits. James Clear recommends building new habits into your environment to make the desired action as easy as possible.
For example, if you want to foster meaningful conversations with your spouse during dinner, you could keep a list of discussion prompts or interesting questions on the table. This simple environmental tweak reduces the cognitive load of starting a conversation and increases the likelihood of practicing the habit.
5. Incorporate Rewards
Behavioral change is easier when it comes with immediate positive reinforcement. The challenge is that good habits often provide delayed rewards, while bad habits offer instant gratification. Accordingly, you must learn to notice and appreciate the more subtle short-term rewards of good habits.
B.J. Fogg, suggests celebrating your own small wins—for example, pumping your fist and saying “I did it!” Alternatively, Charles Duhigg (The Power of Habit) recommends small tangible rewards, such as treating yourself to a cup of coffee or an episode of your favorite show. (The trick is to keep the reward reasonable and controlled so that it doesn’t become a new bad habit of its own.) Over time, these external rewards can help sustain motivation until the intrinsic rewards of the habit become evident.
From Awareness to Action
Common sense, you say? If only. Taking action certainly makes sense—but doing so is far from common.
While not an exhaustive list, you have been offered five effective strategies for overcoming internal resistance and turning the information on this blog into actionable habits. While the ideas I teach may appear conceptually simple, applying them to real-life situations demands rigorous practice, patience, and often a shift in perspective.
Knowing is just the first step. The real challenge—and reward—lies in doing. An added bonus to this post is the built-in test. Now that you’ve reached the knowing stage, how will you take the next step and put these principles into action?