Many people face this confusion: they clearly know a principle, can even list many reasons and benefits, but still cannot truly put it into practice. This is because knowing a principle is far from truly understanding it, and it doesn’t mean you have turned it into action, let alone a firm belief. Between cognition and practice, there are often several key steps.
Below, I will use a very simple yet typical example — sticking to exercise — to thoroughly analyze the entire process from “knowing” to “doing,” helping you deeply understand the difficulties and crucial points.
Knowing — A Superficial Understanding, Stuck on the Surface
Almost everyone has heard from childhood the phrase “Exercise is good for your health.” Parents, teachers, and doctors keep repeating this, and subconsciously, we form the recognition:
“Exercise makes the body healthier.”
This is what we call “knowing.” But this knowing is usually very superficial and shallow. It stays at the level of “hearing about it” or “understanding superficially,” lacking in-depth knowledge about the specific benefits of exercise. Many people don’t even clearly understand why exercise benefits health or how it affects bodily functions and mental state.
Therefore, simply knowing a principle is not enough to drive us to act, especially when action requires time, effort, or sacrificing other things.
Understanding — From Surface to Deep, Generating Resonance
Some people gradually gain a deeper understanding of the value of exercise through learning, reading, personal experience, or scientific research.
For example:
- Exercise not only strengthens muscles and cardio-pulmonary function but also promotes brain development and cognitive improvement.
- Charles Hillman’s research shows that physically fit children perform better on cognitive tests.
- Arthur Kramer proved that fitness helps elderly people maintain brain volume and prevent cognitive decline.
- Large-scale epidemiological studies show improved physical fitness leads to positive moods, reducing anxiety and stress.
Besides, personal experience adds depth to understanding. When you’ve experienced illness or physical discomfort and appreciate the value of health, the improvement exercise brings to your body is no longer an abstract concept but a tangible need and motivation.
Understanding acts as a bridge from “knowing” to “doing.” It lets us see that principles are not just theories but key factors that truly affect our quality of life.
Priority — The Key to Resource Allocation
In real life, we face countless choices and temptations daily. Even if we know the benefits of exercise, we might not act immediately. Why? Because action requires time and energy, which are limited resources.
People prioritize based on values and current life circumstances, deciding what’s more important and what can be postponed.
For example:
- Many people are busy with work, earning money, entertainment, and socializing; exercise often ends up at the bottom of the list.
- When facing a health crisis, such as chronic illness, exercise’s priority suddenly rises, forcing us to readjust our life focus.
- Life events like aging, gaining weight, or preparing for a wedding photoshoot also raise the importance of exercise.
I personally went through a career transition phase, carefully listing and prioritizing important life matters. I realized that health is above all else; only when health comes first does exercise move to the forefront of the action plan.
This step is crucial: even if you understand a principle, if it’s not part of your priorities, it’s still hard to put it into action.
Action — Resistance and Persistence in Practice
Once exercise becomes a priority, starting to act seems natural, but reality is often full of resistance.
At the beginning, you face discomfort, fatigue, time conflicts, environmental limitations, and other difficulties. It’s easy to keep it up for a few days, but maintaining it long-term is extremely tough.
I have tried many sports: running, swimming, gym workouts, yoga, Brazilian jiu-jitsu, cycling, badminton, etc. Each time, I encountered plateaus, relapses, or had to stop training due to injuries or business trips.
Such interruptions and difficulties are very normal. The real challenge lies in overcoming them and continuing forward.
Belief — From Behavior to Internalization, Becoming a Lifestyle
Sticking to exercise is not just about action but about belief.
People who persist long-term usually go through the process of moving from “knowing” to “understanding,” then “priority setting,” followed by “action,” and finally form a firm belief.
This belief makes exercise a basic life principle — no longer a “task” or “burden,” but a natural daily habit.
For myself, it took several years to truly make “daily exercise” a part of life. Regardless of bad weather or busy work, I maintained the habit. Even if interrupted occasionally, I didn’t feel anxious or guilty, but calmly adjusted and continued.
The formation of belief requires time, repeated experiences, deep reflection, and improved self-awareness.
Summary: Knowing ≠ Understanding ≠ Action ≠ Belief — Truly Doing Requires a Complete Cognitive Chain
Many people mistakenly think that once they know a principle, they have truly mastered and practiced it. It’s not that simple.
From “knowing” to “understanding” requires deep learning and experience;
From “understanding” to “priority” requires adjusting life values and goals;
From “priority” to “action” requires overcoming various practical obstacles;
From “action” to “belief” requires long-term persistence and repeated internalization.
So, don’t be quick to label yourself as “knowing but not doing,” nor assume you fully understand a principle. Only after going through these stages and repeatedly practicing and sticking to it in life can you truly say you’ve “done it.”
Whether it’s exercise, health, or any other important life principle, they all follow this cognitive and action chain. Understanding this process helps us be more patient, more focused, and more likely to achieve the changes we want.
If you’re interested in “Why working hard on what matters most is even more important,” please join my livestream on November 16, Wednesday at 8 PM on the video account “Reading Methods” and the backup account “Life Hacker.” We will dive deeper into how to set priorities and find the most important direction for your efforts.