Towards a science of action - concepts and theories to reduce procrastination and overcome the intention-action-gap

This paper aims to shed light on concepts and theories to support reducing procrastination and overcoming the intention-action-gap. People are drivers of change, innovation, and progress, energetic employees that take initiative drive innovation and a pro-active approach towards life supports health and life satisfaction. However, procrastination can get in the way, postponing decisions and actions and not getting things done. If the demotivating and hindering factors are greater than motivation and self-control, then we procrastinate. Procrastination leads to a gap between how we intend to act and how we act in reality which also called knowing-doing-gap, intention-behavior-gap or intention-action-gap where we have formulated an intention but do not follow through and take action. Only 30% to 40% of the variation in behavior can be predicted by intention but the question remains what can help alter the remaining 60-70% of behavioral change.
This is why this paper sets out to better understand which concepts and theories could help explain those 60-70% of behavioral change and move towards a science of action by investigating systematically potential contributions from different domains. As a starting point,
this paper examines four theories in details, nudging theory from the domain of behavioral economics, dealing with negative inner voices and how insights from the domain of neuroscience help to get distance and perspective, insights from positive psychology with character strengths and the science of well-being, and insights from chronobiology and chronotypes to better manage physical, mental, and emotional energy.
In addition, this paper provides further concepts and theories such as emotional self-regulation for better self-control, knowledge visualization for better dealing with cognitive and information overload, boundary setting for better ways to deal with distractions, and design thinking applied to life through the concept of life design.
With this, the paper aims to contribute to the discourse of procrastination and the intention-action-gap by providing a starting point for a discussion of the science of action which will hopefully inform researchers and practitioners to better understand the underlying mechanisms of procrastination and strategies to overcome them to benefit the individual, organizations, and the society at large.