Bridging the Gap: Turning Intentions into Lasting Change
How many times have we committed to making a change in our lives only to fall flat after a while because we lacked the motivation? Or maybe we really wanted to change something and tried really hard but found we weren't actually equipped to make the change. And then, sometimes we wish to make a change but actually, the timing isn't right or we're not able to access what's needed to make the change.
It's always puzzled me why people don't just do the right or preferred thing even though they know it's the right thing. Take getting fit and losing weight as a common example. I'm no expert but at the very basic level, in order to get fit, you need to be doing some form of exercise. In order to lose weight, your calory intake needs to be less than what you burn. All sensible, simple even? So why do so many of us struggle with implementing lasting change in our lives?
A few years ago, I was involved in a project aimed at designing a modern behaviour-shifting framework for a large regulatory organisation. After many months of research (yes, this was before the advent of generative AI), we identified a simple yet comprehensive model for understanding behaviour that would serve as the foundation for our framework.
The COM-B model
The COM-B model, developed by behavioural scientists Dr. Susan Michie, Dr. Maartje van Stralen, and Dr. Robert West in 2011, explains that behaviour is influenced by Capability, Opportunity, and Motivation.
A depiction of the COM-B model for understanding behaviour originally developed by Dr. Susan Michie, Dr. Maartje van Stralen, and Dr. Robert West in 2011
Capability
"Click here for the 5 simple steps towards your ideal fitness". Seen those adverts much? This part of the influence industry targets those of us who might have an idea that we want to achieve the change we're aiming for but we just don't know how or perhaps we don't have the skills necessary to achieve the change. The skills, knowledge and abilities to achieve the shift is what's included in the Capability spectrum. It's important to understand that sometimes these capabilities are physical but they can also be psychological and even spiritual.
Opportunity
Opportunity refers to the external factors that enable or hinder behaviour. These can be physical opportunities—like having access to a gym or the right resources—or social opportunities, such as the encouragement and support of a community. Without these enabling factors, even the most motivated individual with the necessary skills may struggle to make sustainable change. Think of someone who wants to eat healthier but lives in a food desert where fresh produce is hard to find.
This is why designing opportunities into any plan for change is crucial. They create an environment where success is achievable, and obstacles are minimised. However, recognising and leveraging opportunities often requires an external perspective—someone who can spot what you might miss.
Motivation
Social media is plastered with clips, memes and photos designed to spark motivation and help you achieve your “best self.” That might be enough to get you started, sure. But is a motivational quote enough to get you out of bed on a cold, wintery morning to go for a run in the dark? Motivation can feel like a rollercoaster—at times strong, at others fleeting. That’s why it alone isn’t enough for lasting change. Sustained motivation requires deeper alignment with your core values and consistent reinforcement.
Putting It All Together
Behavioural change is a complex interplay of knowledge, environment, and drive. Drs. Michie, van Stralen, and West emphasized that without addressing all three levers—Capability, Opportunity, and Motivation—lasting change remains elusive.
Bridging the Gap with Coaching
This is where coaching becomes invaluable. By aligning these elements with your unique goals and values, coaching offers a roadmap to sustainable transformation.
At Next Step Leadership, our Becoming Unapologetically You (BUY) model supports you in aligning all three COM-B components for lasting transformation:
Building Capability: Coaching helps you identify and develop the skills, knowledge, and resources needed to reach your goals. Whether it's understanding the "how" or overcoming mental barriers, we guide you every step of the way.
Uncovering Opportunity: In HOVER mode, coaching helps broaden your perspective. Together, we’ll uncover untapped opportunities, reframe challenges, and build the supportive yet accountability-based environment needed to thrive.
Igniting and Sustaining Motivation: Coaching goes beyond quick wins, connecting you to your why. With regular check-ins, tailored strategies, and a focus on values, we help motivation transform into lasting commitment.
Behavioural change doesn’t have to feel like a constant uphill battle. With the right structure, support, and tools, it’s possible to bridge the gap between intention and action.
Take the Next Step
Real transformation starts with a single step—and you don’t have to take it alone. The Becoming Unapologetically You workbook is your first tool on this journey, offering practical questions to help you identify your values, set meaningful goals, and start creating lasting change.
Success Story Spotlight
One of our clients, Ria (not her real name), was stuck in a cycle of self-doubt, holding back her voice in workplace discussions. Through the BUY coaching model, she uncovered untapped opportunities to shine, gained the confidence to lead meetings, and aligned her actions with her core values. Today, Ria is thriving, influencing decisions and paving the way for others.
Ready to take that first step? Download your free workbook here, and let’s start building the unapologetic version of you!
