I Know What to Do So Why Don't I Do It? - Second Edition: Mind Your Emotions to End Procrastination and Achieve All Your Goals

by Nick Hall

What's Your Excuse?

Life becomes complicated when you realize that the motivation to start or delay a task is a tug-of-war between positive and negative emotions. Don't blame lack of willpower, laziness, or low motivation if you aren't achieving your goals.

Motivation is not a skill. Like a muscle, it's subject to fatigue when stretched. That's why fascinating research in the field of psychoneuroimmunology has revealed another reason you may feel paralyzed to take action--one with the potential to dramatically transform your life.

In this completely updated edition of Dr. Nick Hall's popular book, he shows you how to unlock the biochemical code that will free you to easily achieve any goal in life. And while the biochemistry may be complex, the solutions are actually quite simple.

What's your excuse? This book examines ten of the most common excuses for inaction and gives you specific strategies for dealing with each one. You will learn--


An extraordinarily powerful stress-fighting tool that few take advantage of
An easy way to instantly regain control and stay focused in an emotional emergency
The mistake almost everyone makes when they organize their to-do list
The way to reset your internal clock for a positive impact on your energy level--and more

Nick Hall, PhD, is a medical scientist who has conducted groundbreaking studies linking the mind and body.

Genres: Self Help, Audiobook, Nonfiction, Psychology, Productivity, Health, Personal Development

212 pages, Kindle Edition

First published January 1, 2006

Reviews

[Void lon iXaarii · Rating 4 out of 5]

You know, i thought this book would be wishy-washy-youcandoit stuff... but not only isn't it that (full of good research data and solid observations on life) but I actually found in it a ton of health stuff research data and very practical information on how my body works and how I can help it, something I really wasn't expecting. And all in a quite reasonable "this is why" context that gave me the impression the author doesn't throw statements around without solid research.

[Suzie Volkes · Rating 2 out of 5]

The audio book is a seminar and it's a terrible recording and really unengaging. The paper version might be a lot better, but do not buy the audio.

[artu · Rating 4 out of 5]

This is basically a compilation of recordings of author's lectures in the US + an hour long interview so do not expect a proper book and the title could be misleading depending on how you see it but personally, (against all expectations), it was quite an interesting and enjoyable read (well, listen) that made my 30km hike less tiring. Knowledgeable fella, a bit of humour thrown in which was a plus and in short it's why we do some things or not explained in a more scientific/medical way, what influences certain behaviours and even a few suggestions what to do in some situations. The explanations given in quite a specialised manner may not be appealing to some but it seemed to be right up my alley reminding me of some things I had already heard/read (but with failing memory feels like almost something new) and some I did not know like in how many ways bloody estrogen affects women. Insightful and applicable.

[Stephanie Thompson · Rating 4 out of 5]

This book is so informative. It helps you understand how we respond to stress.

[Pradnya · Rating 5 out of 5]

Sure I am going to re-read this. Or listen to. It throws light on what the title says with not just mental block but a lot including our body and diet, and beliefs.
I wish the audio in between was good. These are lectures by the author and hence The audio was bad. The last chapter is kind of summary in clear audio so at least you go through things again with clarity and quality. I also wish it was a book written. There are quite a few quotes I wanted to note for myself but I use audiobook when I am occupied with some other task so I missed to make a note. Mostly in my re-read.
Overall a lot of study and fresh perspective with in-depth explanation to make you see the sense ans help you drive on.
I took a long time but it has nothing to do with this book. Since last August I didn't or couldn't listen to any book. Is there something like listener's block?

[Julia Doherty · Rating 4 out of 5]

I listened to the audio version of this book and I’m so glad I did. I enjoyed the mix of conference style presentation and reading the book style. I wasn’t so keen on the last interview which didn’t flow very well and repeated a lot of what was already mentioned in the book.

Sections that I enjoyed:-

1. I learned lots about immunity
2. How to trick your brain into being more awake.
3. Nutrition
4. Understanding motivation
5. Understanding why I sometimes get brain fog when working on a project
6. I now appreciate why my morning routine has been fundamental to some successes.
7. Solidifying the reasons why you feel more creative after a walk and the science behind it.

Fab book. Humorous in places. Highly recommended.

[Hugo Heij · Rating 5 out of 5]

What a fascinating book? Not just a self help book, but a psychiatrist explaining why we do things, and why not. He is not giving you tricks or six steps to improvement. He explains what happens in our brains, and what you can do. He is also clear about the differences of people, so pick and chose what will work for you.
I listened to the audio version, which you want to listen at 1.25x or 1.5x the speed to keep it going. One of my best reads this year!

[Esteban · Rating 4 out of 5]

Don't be fooled by the title. It is not another seminar/lecture about personal development and procastination. I
t is a well balanced blend of physiological chemestry and behavioral analysis that provide you with actual knoledge to use right away after reading it.

[Dan Lucking · Rating 4 out of 5]

Informative, genuinely good scientific info but bizarrely put together. More like a collection of snippets from various events + voice overs by the author, rather than a coherent single presentation. The audio equivalent of a letter made out of newspaper cuttings

[K Elliott · Rating 4 out of 5]

What I liked most is the emphasis on examining every area that needs attention, emotionally,physically, and spiritually.

[Amanda · Rating 4 out of 5]

I really enjoyed this. It had practical ideas for how to better work with the emotions that lead to procrastination. As a procrastinator, I felt seen 😂

[Mark Clackum · Rating 3 out of 5]

Hall emphasizes the importance of emotional connection in decision-making. He suggests that creating an emotional connection with your goals can help bridge the knowing-doing gap.

The book tackles the frustrating gap between knowing what we *should* do and actually *doing* it, focusing on practical strategies to bridge that divide.

The Intention-Action Gap: individuals know what actions they should take but struggle to implement them. This Knowing-Doing Gap is attributed to various psychological and emotional factors.
Hall emphasizes that knowledge alone isn't enough. Action requires more than just understanding. Procrastination often stems from emotional factors rather than lack of knowledge.

"Knowing is not enough; we must apply."

Knowledge alone is often not enough to drive behavior change. Hall explains that this gap between knowledge and behavior is due to the brain's complex wiring, which prioritizes short-term gains over long-term benefits.

Hall explains that procrastination is not simply about laziness but rather about emotional regulation. It's a coping mechanism to stave off psychological barriers like fear, self-doubt, or perfectionism.
Essentially, it boils down to understanding that our brains aren't always rational actors. Hall delves into the neuroscience of motivation, highlighting the conflict between our prefrontal cortex (the "planner") and our limbic system (the "doer," often driven by immediate gratification). He emphasizes that willpower isn't a limitless resource but rather a finite one that depletes with use.

Hall notes that our habits reflect our identity and values. By aligning our habits with our values and goals, we can create an identity-based habit that is more likely to stick.

Hall suggests that storytelling can be a powerful tool for overcoming the knowing-doing gap. By reframing our experiences and challenges as stories, we can gain new insights and perspectives that help us stay motivated and focused.

The Brain’s Resists Change. The brain is wired to prioritize comfort and familiarity, even when change is beneficial. This “status quo bias” explains why people often revert to old habits despite their best intentions.
Emotional Regulation is Key:
Our feelings often override logical thought, leading to inaction or self-sabotage. neuroscience shows the amygdala (emotional center) can hijack the prefrontal cortex (rational thought).
Understanding the root causes of procrastination or inaction can be key to overcoming them. Addressing underlying beliefs and thought patterns may be necessary for lasting change.
stress stimulates the brain's fight-or-flight response, which can hinder decision-making and action-taking. Strategies for stress management are crucial in overcoming this inertia.

Hall suggests viewing fear as a signpost pointing toward growth rather than a barrier to avoid.

Practice Self-Compassion. Replace self-criticism with kindness to reduce fear of failure.
Hall emphasizes the importance of understanding and managing emotions. Fear, anxiety, and overwhelm can paralyze action, while self-compassion and emotional awareness can fuel progress.
Identify Triggers: Recognize what prompts inaction and work to eliminate those triggers.
Hall emphasizes the importance of cultivating a non-judgmental awareness of our thoughts, feelings, and actions can help us develop greater self-awareness and acceptance.
Reframe your thinking: Challenge negative self-talk and reframe unhelpful thoughts.
Formulate "if-then" plans to link specific situations to desired actions (e.g., "If I feel overwhelmed, then I will take five deep breaths"). Self-compassion and patience are important when working on personal growth and behavior change, increasing the likelihood of follow-through. practice self-compassion in overcoming setbacks. Acknowledging that failures are part of the process can lead to resilience and sustained effort.
Hall encourages readers to be kind to themselves when they slip up.When you make a mistake, take a moment to acknowledge your feelings, remind yourself that everyone struggles, and offer yourself kindness.
Hall encourages readers to accept the discomfort of growth and recognize that progress is rarely linear.

The 3-Step Process to Change:

1. **Awareness**: Recognize your thoughts, feelings, and actions.
2. **Acceptance**: Acknowledge and accept your current state.
3. **Activation**: Take deliberate action towards change.

"Knowing is merely the first step; doing demands a dance with purpose."

Visualizations: Using mental imagery to visualize success and its benefits, which can enhance motivation and resolve.By vividly imagining the outcome and the steps needed, individuals can strengthen neural pathways associated with those actions, making it easier to follow through.imagine the positive outcomes of taking action.

Clarify Your “Why”: Connect your actions to a deeper purpose or value to increase motivation.
Turn your ‘shoulds’ into ‘musts.’”**
By reframing tasks as non-negotiable priorities, and approaching them from different angles can lead to more effective solutions.

Set Clear Goals: Break down overwhelming objectives into specific, achievable tasks. Clarity breeds action.

Reflective Journaling: Regular reflection helps track progress and identify obstacles, making it easier to adjust strategies.
Motivation vs. Ability: Hall introduces the concept that just having the motivation isn't enough; one also needs the ability to act (known as the "Motivation-Ability Model"). If either is lacking, action is unlikely.
Transtheoretical Model of Change, which outlines stages of change from pre-contemplation to maintenance. Understanding where you are in this process can guide personal transformation efforts.

The book discusses how the overwhelming number of choices can lead to decision fatigue, making it harder to initiate action. Simplifying choices can alleviate this burden.

Start Small. Set Micro-Goals: Break large tasks into smaller, actionable steps to reduce overwhelm.
Big goals can feel overwhelming, but breaking them into smaller, manageable steps makes action more achievable. Hall calls this “micro-action,” a strategy to build momentum and confidence.
Begin with manageable tasks to build momentum and reduce the psychological barrier to starting.
Break down big goals into smaller, manageable habits. Setting clear, achievable goals and breaking them down into smaller steps can help with motivation.
Set Clear Goals: Formulate Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals to provide clarity and direction.

The 2-Minute Rule: : If a task takes less than two minutes, do it immediately. This tactic helps build momentum and reduces procrastination.

Time Blocking: Schedule specific blocks of time for important tasks to prioritize them and reduce procrastination.
"Turning knowledge into kinetic energy."

Habit Stacking: Link new habits to existing ones to decrease friction (e.g., "After I brush my teeth, I will meditate for five minutes").
Tie new habits to existing ones; this creates a seamless transition in daily routines.

“Perfection is the enemy of progress.”
The desire for perfection often leads to procrastination or inaction. waiting for the perfect moment or outcome often leads to inaction. Hall encourages embracing imperfection and focusing on progress rather than flawless execution.
“Action is the antidote to inertia.”
Hall reminds readers that movement, even in small doses, can break the cycle of stagnation.
The Zeigarnik Effect: Unfinished tasks create mental tension, which can be harnessed to drive action. Starting a task, even if not completed, can reduce procrastination.
"You don't have to be great to start, but you have to start to be great."
“The journey of a thousand miles begins with a single step—and the courage to take it.”

The Power of Small Wins: This leverages the psychological principle of "success spirals," where early successes build momentum and motivation confidence and motivation. Leverage dopamine release by acknowledging small achievements to reinforce positive actions and motivate ongoing effort. Reward yourself for making progress, no matter how small. Reward yourself for milestones achieved. Small wins trigger dopamine release, which motivates further action, can create a positive feedback loop.

Patience is Key. Acknowledge that habit transformation is a marathon, not a sprint; give yourself grace as you grow.
Embrace the messy middle.

Reflect and Adjust: Regularly review one’s progress and adjust goals and strategies as needed to stay aligned with aspirations.

Create an environment & personal ecosystem for success: Eliminate distractions and optimize your surroundings for goal-oriented behavior. Strategically place reminders to spark new habits in your daily environment.- Use visual cues and triggers. Modify your surroundings to make desired behaviors easier and undesired behaviors harder (e.g., keep healthy snacks visible and unhealthy snacks out of sight).

"When motivation wanes, let the structure of your plan be the beacon that guides you."

Find Your Allies: social pressures can facilitate commitment to goals.

habits are formed through repetition and cues in the environment.
Neuroplasticity, The brain’s ability to rewire itself means that new habits can be formed with consistent practice, even if it feels difficult at first.
Hall explains that habits are automatic responses to specific situations, and they can either support or hinder our goals. He notes that habits are stored in the brain's basal ganglia, a region responsible for automatic behavior, rather than relying on willpower.

**The 4-Step Habit Loop**

To change habits, Hall proposes a 4-step loop:

1. **Cue**: Identify the trigger or situation that sets off the habit.
2. **Craving**: Recognize the underlying motivation or desire driving the habit.
3. **Response**: Replace the old habit with a new response.
4. **Reward**: Reinforce the new habit with a reward or positive outcome.

Motivation vs. Ability: Action is influenced by both motivation and ability. Hall emphasizes that increasing one’s ability can enhance motivation, leading to action.

Establishing small, positive habits can lead to significant change over time.
In summary, thriving in action involves not just knowing what to do, but forging the emotional pathways to motivate action.

[John McPhee · Rating 5 out of 5]

This is the million dollar question and challenge for a lot of us. This is a clear concise summary of possible steps for us all to consider as we imagine what is possible … these ten summary bullets are valuable …

1. Self-discipline is not about willpower. It's about understanding how your brain works and using that knowledge to your advantage.

2. Your brain is wired to make you avoid discomfort. That's why it's so hard to do things like exercise, eat healthy, and save money.

3. The key to self-discipline is to create a system that makes it easier to do the things you want to do. This means setting up clear goals, creating a plan, and removing distractions.

4. It's important to be forgiving of yourself when you make mistakes. Everyone slips up from time to time. The important thing is to learn from your mistakes and keep going.

5. Self-discipline is a skill that takes practice. The more you practice, the better you'll become at it.

6. Self-discipline is not about being perfect. It's about making progress.

7. Self-discipline is not about depriving yourself. It's about making choices that are good for you in the long run.

8. Self-discipline is not about being alone. It's about building a support system of people who can help you stay on track.

9. Self-discipline is not about being bored. It's about finding activities that you enjoy and that challenge you.

10. Self-discipline is a journey, not a destination. It's something that you work on every day.

[Any Length · Rating 4 out of 5]

This book had some really good information in it. I feel like I want to read it again though, because things flow past me and I can't always remember all the good tips. In the audio book and there was just one thing that really bugged me. Most of the segments were started with music running in the background. 1. The music was really annoying. 2. The music was too loud,. 3 the music was distracting. 4. the music went on for far too long. If you want to add music then play a couple of beats and when the guy starts talking the music stops. FULL STOP. NO more music when people try to listen to the guy giving us important information!!!!

[Rob · Rating 4 out of 5]

Hall gives practical advice to help readers overcome procrastination. Chapters target key excuses for procrastination so that readers can focus on their main issues. Takeaways at the end of each chapter neatly summarize his solutions. Some of the most important related to readers' beliefs, goals, and emotions. Motivation (or the lack thereof) stems from how we view ourselves and our tasks, whether our goals are truly ours or someone else's, and how we regulate our emotions. Good health helps, too.

[Pavel Antoci · Rating 5 out of 5]

I was searching for an answer which is in the book title and I found it here.
Nick Hall explains perfectly why I couldn't do what wanted to do even though I knew what I want to do.
The answer is in asking the Right Questions and finding that Motivation that will keep me fired up until I'll be able to accomplish my desires.
Extremely good book for those who are stuck and want to find the reason WHY!

[Helen]

Actually an audiobook or rather a collection of lectures. My fav non-fiction of the year. So interesting to understand that our biochemistry and neurology also impact our psychology. Plus it's an entertaining listen. Nick Hall has that great dry English sense of humour. Deep science but presented in a way that is palatable for the everyday person. Highly recommended.

[Robert · Rating 4 out of 5]

Lots of good practical advice. Content is a lot more than what the title implies. Presentation is somewhat disjointed and does repeat in place but overall a worthwhile investment of time in the knowledge gained.

[Nikhil Dalal · Rating 5 out of 5]

Not just normal motivation book but it is inclusive of subjects like health, diet and workout and how this thing affect your decision making ability and emotion.

Author states unbiased view on all topic. Categories human as mixture of all possibilities.

[Brad Rumble · Rating 5 out of 5]

Very enjoyable, witty, and insightful read! This is more of a compilation of different lectures and speeches sharing philosophical ideas, blended with scientifical facts about how the brain works. Definitely picked up a few gems from this book, my favorite being "believing is seeing".

[Abdul Latheef]

It is a good book and it will give you a very good idea how the biochemisty work with your emotions, behavious and attitude.

[Hester Visser · Rating 5 out of 5]

I enjoyed it and will read it again as I progress. Some books you read once, others you keep at hand so that you can look up a section that you highlighted years ago when you need a reminder.

[Marius CEO · Rating 5 out of 5]

Simply brilliant.

Tremendously helpful.

[Jurgita · Rating 5 out of 5]

Not what I expected, but very enjoyable book. The humour of the author and the information was superb. Got some valuable insights.

[Charlie · Rating 4 out of 5]

Better than many other self-help books. Nick doesn't seem to have suffered greatly from the condition that is being addressed. His insights and tips are helpful and legitimate, but from his humble-brags, there is a sense of a lack of understanding and empathy if not sympathy for people who have fallen into a withdrawal/avoidance loop. Veiled self-disclosure follows.

I Know What to Do, So Why Don't I Do It? does not address issues of paralysis due to fear of failure borne out by personal experience, or like many other self-help books ignores the interpersonal dynamics that the reader may experience. Perhaps you are recovering from wounds at the hands of emotionally remote or narcissistic parents who frequently would actively denigrate or thwart your goals and efforts. This leads to arrested development on many levels from a very young age (See Complex PTSD: ... by Pete Walker). This book will not give insights into interactions with others, or how to deal with fear based on others' responses. The part about estrogen was interesting in the correlation with wanting to connect with others and social connection. Labs aren't back yet, but I'm thinking I'm at the higher end of the range. My point is, if you have a healthy self-image and self-worth, or you happily exist in a near vacuum socially, this book would be of tremendous benefit. Otherwise it is a collection of insights that might become applicable at some future point, after more fundamental obstacles are surmounted.

[CT OHare]

I Know What to Do So Why Don’t I Do It? by Nick Hall is a thought-provoking book that delves into the paradox of knowing the right course of action but still failing to follow through. Hall explores the psychological and emotional factors that contribute to inaction, such as fear, self-doubt, and a lack of motivation. He offers practical tools and strategies to break through these barriers, focusing on building habits, overcoming procrastination, and fostering a mindset shift that prioritizes consistent action.

The book is filled with relatable anecdotes, research-backed insights, and actionable tips, making it a helpful guide for anyone looking to bridge the gap between intention and execution. Hall emphasizes the importance of aligning one's goals with personal values and creating an environment that supports success. He also explores how small, incremental changes can lead to significant long-term results.

While the content may not be groundbreaking for those familiar with self-help literature, it is an engaging and practical read for anyone looking to break free from patterns of inaction and turn their intentions into achievements.

[Allison · Rating 4 out of 5]

The topics in this book were helpful, even though I feel like it focused less on the title than I thought it would, it was more of an interesting exploration of why we do things, and our underlying beliefs that drive what we do, and a little less on how to correct those beliefs or how to address those beliefs that make us feel frustrated. Still helpful. I will say this , I read the audio book of this using audible and it was more like listening to a live recorded Ted talk and had weird intro/ extro music that was unnecessary, distracting and louder than necessary…and the very last chapter was just an interview with a guy that sounded like he wasn’t even part of the interview, but sounded like his voice was dubbed in later (he sounded cheesy and unnatural as an interviewer, and his parts felt like they took away from the information as a whole) It repeated a lot of the same info from the other chapters, so it felt strange to have a recap as an interview, and it may have been helpful for the recap to use new examples to help reinforce the material.

[Michelle McRitchie · Rating 3 out of 5]

I would probably give this book a 3.5 if I could! The information is fantastic and for anyone who hasn’t heard of the concepts that our thoughts and beliefs create our reality I would imagine they would rate it higher. For myself, I really struggled with the audio version as it’s just a collection of his talks at conferences, universities etc. It’s still great info but it’s very ad hoc in how it’s put together. The music played coming in and out of different sections was VERY distracting and unnecessary (especially for neurodiverse listeners). I probably would have given it 5 stars if the writer had actually written up his information from scratch instead of just using old speech recordings which often doubled up in information. It made it much longer than it needed to be. I did appreciate though the science behind why our beliefs create our reality, it was like listening to Byron Katie or Eckhart Tolle but with the science behind it explained.

[Domingos Novela · Rating 3 out of 5]

Esta temática é muito complicada, porque na verdade é muito simples, porém complexa ao mesmo tempo.
Nick acadêmico que é, explica com bases científicas, o porquê de andarmos a procrastinar, e dá dicas de como vencermos a procrastinação.
Mas ele também deixa algo muito bem claro, a única forma de vencer procrastinação, é agir. Podia resumir assim o livro, mas, só teria uma folha... e ninguém compra livros só com uma folha.
Overall, gostei da forma como ele descreve as desculpas que inventamos para não agir, o impacto que têm nas nossas vidas... e como fazer para parar de dar desculpas.
Não é por aí além, mas ajuda a ter atitude...

[Teressa D. Phillips · Rating 5 out of 5]

This is a very science heavy book. If you are looking for quick time management tips, this is not the book for you. If you want to understand how your body responds to stress and how your brain works on tasks and stress, you will really enjoy this!

I learned so much. I think I'll revisit some of the chapters to refresh myself.

No, it didn't really take me 5.5 years to listen to this. I started the intro, then it fell to the bottom of my active list. I revisited it a few days ago and have listened to it over the last few days. (Audible Version)