In the fitness world, we often hear people say, "I'll start when..."
Whether it's joining a group class, attempting a challenging hike, or simply walking into the weight room for the first time – that feeling of "not ready yet" can keep us stuck for months or even years.
But what if the relationship between confidence and action works exactly opposite to how most people think?
The Backward Equation
Most of us have the confidence equation backward. We think:
Common Belief: Confidence → Action → Results
We wait to feel confident before taking action, believing that once we feel ready, we'll take the steps that lead to results.
Reality: Action → Results → Confidence
The truth is that confidence follows action, not the other way around. By taking action first (even small, imperfect action), we generate results and experiences that then build genuine confidence.
The Science Behind Action-First Confidence
1. The Self-Efficacy Theory
Psychologist Albert Bandura's research on self-efficacy (our belief in our ability to succeed in specific situations) demonstrates that the most powerful source of confidence comes from what he calls "mastery experiences" – actually performing a task successfully.
No amount of positive thinking can replace the confidence that comes from having done something before. Each time you take action and experience even small success, your brain records evidence that you're capable, gradually building your confidence from a foundation of real experience rather than hope or wishful thinking.
2. Neurological Evidence: Action Changes Your Brain
When you take action, your brain's neural pathways physically change. Neuroscientists call this neuroplasticity – the brain's ability to reorganize itself by forming new neural connections.
Each time you act, you strengthen these pathways, making the action feel more natural and comfortable. This is why the second time you try something difficult feels easier than the first – not just psychologically, but because your brain has literally rewired itself based on your previous action.
3. The Myth of Motivation
Research consistently shows that motivation often doesn't precede action – it follows it. In a landmark study on habit formation, researchers found that participants who started small actions reported increased motivation after they began, not before.
This means waiting until you "feel like it" or "feel confident enough" is often a recipe for inaction. The feeling you're waiting for is actually on the other side of the action itself.
Breaking the "Confidence First" Trap
Many of us get caught in what psychologists call the "confidence gap" – the space between where your confidence is now and where it needs to be to take action. The larger this gap, the more paralyzed we feel.
The solution isn't to try to build confidence through thought alone. Instead:
1. Start With Micro-Actions
The science of behavior change shows that starting extremely small is much more effective than attempting large changes. A "micro-action" is so small it feels almost insignificant, yet it begins breaking the psychological barrier of inaction.
Examples:
- Do just one push-up
- Walk for only five minutes
- Prepare a healthy meal just once this week
These tiny actions seem too small to matter, but they serve a crucial neurological purpose – they begin establishing the neural pathways that make continued action possible.
2. Focus on Process vs. Outcome
Research in sports psychology demonstrates that process-focused thinking (concentrating on the specific actions rather than the end result) reduces performance anxiety and increases the likelihood of taking action.
Instead of thinking about "getting in shape" (outcome), focus on "completing this 20-minute workout" (process). The confidence comes from executing the process, regardless of immediate results.
3. Use Implementation Intentions
Studies show that people who use "implementation intentions" – specific plans detailing when, where, and how they'll take action – are up to three times more likely to follow through than those with vague intentions.
The formula is simple: "I will [ACTION] at [TIME] in [LOCATION]."
The Back 40 Approach: Confidence Through Doing
We've seen this principle transform members who initially felt "not ready" or "not fit enough" to join. Those who simply took the first step – showing up for their first class or consultation – inevitably discovered capabilities they didn't know they had.
This is why our community thrives on the ethic of action. We understand that confidence isn't a prerequisite for fitness – it's the result of fitness actions repeated over time.
Your Action Plan: The 1-2-3 Method
- Identify ONE area where you've been waiting to "feel confident enough"
- Break it down into TWO micro-steps you can take this week
- Give yourself THREE seconds to begin when the scheduled time arrives (the "3-second rule" prevents overthinking)
A Final Thought
The question isn't "Do I feel confident enough to start?" but rather "What small action can I take today that will build my confidence for tomorrow?"
Your future confidence is waiting on the other side of today's action.
Let's get after it.
Need support with where to start? Shoot us a message using the contact page!
Back 40 Fitness is a community of doers, adventurers, and everyday people who understand that true fitness isn't just about looking good – it's about having the strength and endurance to embrace life's adventures.
