Why You Know What To Do (But Don’t Do It): The Science of Execution

You Don’t Have an Information Problem

If you’ve ever said:

“I know what to do… I’m just not doing it.”

You’re not alone.

Most people don’t struggle with knowledge.
They struggle with execution.

And execution is not a motivation issue.

It’s a nervous system issue.

The Neuroscience of Why You Stop Following Through

1️⃣ Stress Suppresses Executive Function

The prefrontal cortex is responsible for:

• Planning
• Self-control
• Delayed gratification
• Decision-making

Under acute stress, prefrontal cortex function weakens (Arnsten, 2009).

That means the part of your brain responsible for discipline literally goes offline.

2️⃣ Sleep Loss Reduces Impulse Control

Research shows that even one night of sleep deprivation impairs emotional regulation and impulse control (Killgore, 2010).

When you’re sleep deprived:

• Cravings increase
• Reactivity increases
• Follow-through decreases

This isn’t laziness.
It’s biology.

3️⃣ Stress Pushes You Into Habit Mode

Under stress, the brain shifts from goal-directed action to habitual behavior (Schwabe & Wolf, 2009).

That means:
You default to what’s familiar — not what’s optimal.

If your baseline habits are:

• Scrolling
• Snacking
• Avoiding workouts

That’s what stress will amplify.

4️⃣ Environment Drives 40–45% of Daily Behavior

Wood & Neal (2007) demonstrated that nearly half of daily actions are automatic habits.

That means environment often matters more than willpower.

If your environment hasn’t changed, your behavior likely won’t either.

The LOF 4-Step Re-Regulation Framework

1️⃣ Sleep Consistency (7–9 hours)
2️⃣ 30–40g Protein at Breakfast
3️⃣ 10 Minutes Morning Sunlight + Movement
4️⃣ 5 Minutes Daily Breathwork

Fix regulation → execution improves.

The Bigger Picture

As a retired professional fighter and Board Certified Health Coach, I’ve learned this:

High performers don’t rely on motivation.

They build systems that protect their nervous system.

If you want support implementing this:

🎥 Get the Lifestyle Retreat Replay

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References:

Arnsten, A. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience.

Killgore, W. (2010). Effects of sleep deprivation on cognition. Progress in Brain Research.

Schwabe, L., & Wolf, O. (2009). Stress shifts behavior from goal-directed to habitual control. Journal of Neuroscience.

Wood, W., & Neal, D. (2007). A new look at habits and the habit-goal interface. Psychological Review.