WHY IS IT SO HARD TO FOLLOW A PLAN?

The Psychology Behind Why We Resist Structured Programs

 Starting a new diet, fitness routine, or personal development plan always begins with excitement and optimism. We envision ourselves sticking to it, achieving our goals, and finally transforming into a better version of ourselves. But then reality sets in: sticking to the plan is hard. We quickly find ourselves looking for shortcuts, making excuses, or even deciding to "tweak" the plan to fit our own preferences — often in ways that undermine its effectiveness. But why is this the case? Why do we instinctively resist following a structured plan, especially when we haven’t succeeded on our own before?

Understanding this behavior is crucial for overcoming it. Here’s a breakdown of why we resist plans, why we’re drawn to the idea of “doing it our own way,” and how to change this mindset to finally achieve success.

1. The Allure of Autonomy: We Crave Control Over Our Choices One of the primary reasons we resist following a plan is the natural human desire for autonomy—the need to feel in control of our own decisions. Structured plans can feel restrictive because they tell us exactly what to do, what to eat, when to exercise, and even how much to sleep. This creates a sense of losing personal freedom, making us more likely to rebel against the guidelines, even if we know they are beneficial.

- The “I Know Best” Syndrome: When a plan tells us what to do, our immediate reaction is often to think, “I could modify this and make it work better for me.” We believe that we know ourselves better than any pre-made plan does. This mindset is rooted in our desire to feel competent and in control, even if our past attempts have shown that we may not have all the answers.

2. Resistance to Change , Comfort Zones Are Hard to Leave: Another reason we resist sticking to a plan is the discomfort of change. Structured plans often require us to step out of our comfort zones, whether it’s changing our eating habits, adopting new workout routines, or overhauling our time management.

- Change Equals Effort: Let’s face it — following a plan often means more effort than we’re accustomed to. It disrupts our established routines and forces us to think differently about our behaviors. This makes us seek the path of least resistance, looking for ways to keep things “easy” and minimize effort.

- Fear of Failure: There’s also an underlying fear of what might happen if we follow the plan perfectly and still fail. To avoid confronting this fear, we subconsciously resist or modify the plan to protect ourselves from feeling like a complete failure if things don’t work out.

3. Instant Gratification vs. Long-Term Goals: We live in a world that values immediate rewards. Structured plans, however, are often built around delayed gratification—following certain guidelines over an extended period to achieve a bigger goal. This conflict between wanting results now and having to wait for them makes it hard to stay committed.

- The Need for Immediate Satisfaction: When following a diet plan, for instance, the lack of immediate weight loss can make us feel like the plan isn’t working. We’re then tempted to “optimize” it by eating foods we enjoy more or skipping parts of the program. This search for instant gratification undermines the long-term success that the plan is designed to deliver.

4. Past Failures Lead to Mental Roadblocks: If you’ve tried and failed to follow plans before, you might have built up a series of mental roadblocks. Every new plan can feel like a reminder of past disappointments, which fuels a negative mindset from the start. When you don’t believe in your ability to succeed, you subconsciously look for ways to escape the process or modify it to avoid facing another failure.

- Self-Sabotage: Our past experiences shape our expectations. If you’ve failed before, you might set yourself up for failure again by looking for “easier” routes or skipping essential steps, thus ensuring that the plan won’t work, just as you expected.

5. The Effort Paradox, Why We’re Drawn to Shortcuts: Humans have a natural tendency to look for efficiency. We want maximum results with minimum effort, which is why shortcuts and “hacks” are so tempting. The problem is, many structured plans are built around fundamental principles that cannot be bypassed. But because we don’t like effort, we look for ways to reduce it, even if it compromises the integrity of the plan.

- Mental Loopholes: “I’ll just skip today’s workout and do double tomorrow.” “A small snack won’t hurt; I’ll eat less for dinner.” These little mental loopholes give us temporary relief from the effort required but ultimately sabotage the plan’s effectiveness.

6. Lack of Patience, Wanting to See Results Right Away: Patience is one of the most challenging aspects of following a structured plan. We want results, and we want them fast. If we don’t see immediate progress, it’s easy to become discouraged and start making modifications or even quit altogether.

- The “It’s Not Working” Fallacy: Many plans are designed to deliver results over weeks or even months. But if you don’t see visible changes after a few days or a week, it’s easy to conclude that “it’s not working,” leading to frustration and a lack of adherence.

7. The Comfort of Familiarity, Why We Gravitate Back to Old Habits: When we feel stressed or overwhelmed, our brain tends to gravitate back to familiar routines and habits — even if those habits didn’t work for us before. Trying to follow a new plan is not only physically challenging but mentally draining. This is why, when things get tough, we revert back to what we’ve always done, convincing ourselves that we’re making “better” choices on our own.

- The “I’ll Do It My Way” Trap: When we start a new plan, we quickly realize that sticking to something unfamiliar is hard. So we tell ourselves, “I’ll do it my way,” making small changes that often take us off track. Unfortunately, our “own way” is typically the same way that failed us in the past.

How to Break the Cycle and Follow Through: If you’ve found yourself caught in the cycle of starting a plan and then abandoning it for an “easier” version, you’re not alone. But there are strategies you can use to finally break free and see the results you’ve been striving for:

1. Acknowledge the Discomfort: Recognize that following a structured plan is supposed to feel different and even uncomfortable. Change requires effort, and acknowledging this discomfort instead of resisting it is the first step.

2. Commit to the Full Plan, Not Partial Success: Decide to follow the plan exactly as designed for a set period—no modifications, no shortcuts. Give yourself time to see if it truly works before making adjustments.

3. Focus on One Change at a Time: Instead of trying to overhaul your entire life, focus on sticking to just one element of the plan, whether it’s diet, exercise, or sleep. Master one area before moving to the next.

4. Track Your Progress and Celebrate Small Wins: Keep a journal or app to track how well you’re sticking to the plan. Celebrate small wins along the way, such as hitting your weekly exercise goal or sticking to your meal plan for a day.

5. Practice Patience: Remind yourself that real change takes time. Commit to the process and avoid the temptation to quit or “optimize” if results aren’t instant.

6. Adopt a Growth Mindset: View each day on the plan as an opportunity to grow, not just to achieve an outcome. This helps shift the focus from perfectionism to progress.

The Bottom Line: Success Requires Trusting the Process: When you choose a structured plan, you’re choosing a path that has been created with a specific goal in mind. The key is to trust the process and give it the time, effort, and adherence it deserves.

Remember: your own way didn’t work before for a reason. If you want different results, you have to commit to doing things differently.

The Bodyweight Team