The Psychology of Taking the First Step
“Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect.” — Alan Cohen
One of the greatest challenges in life is not the complexity of our goals but the hesitation before starting them. We dream of building healthier habits, advancing our careers, deepening relationships, or creating something meaningful, yet we often wait for the “right time.” We tell ourselves we’ll begin when we feel ready, when circumstances improve, or when we have more clarity. But as author Alan Cohen reminds us, waiting for perfect conditions is an illusion; progress begins the moment we take the first step.
Psychology offers valuable insight into why starting feels so difficult. One explanation is rooted in the concept of anticipatory anxiety; the discomfort we feel when we imagine all the potential obstacles ahead. Our brains are wired to anticipate threats more strongly than rewards, so before we act, we often magnify the risks while minimizing our ability to cope. This cognitive bias can lead to paralysis by analysis, where overthinking replaces action.
Yet research consistently shows that momentum is a more reliable source of motivation than waiting for inspiration. Psychologist Timothy Pychyl, who has extensively studied procrastination, describes it as “an emotion regulation problem, not a time management one.” We don’t delay tasks because we lack time, but because we want to avoid the uncomfortable feelings that come with starting, like fear of failure, uncertainty, or inadequacy. Ironically, the very act of starting often dissolves those emotions, because it replaces fear with focus.
Another psychological principle at play is the Zeigarnik effect, which suggests that our minds hold onto unfinished tasks more tightly than completed ones. Once we begin something, even in a small way, our brain naturally seeks closure. This is why writing the first sentence makes finishing a page easier, or taking a short walk makes committing to longer exercise more likely. In other words, the initial action creates a psychological pull toward completion.
But how can we apply this in our everyday lives? The key lies in breaking goals into tiny, achievable steps. Instead of telling yourself, “I need to exercise for an hour,” begin with, “I will put on my sneakers and walk for five minutes.” Instead of saying, “I need to write a book,” commit to writing just one paragraph today. These micro-steps are less intimidating and allow the brain to experience success quickly, releasing dopamine that fuels further action.
Equally important is reframing our relationship with failure. Too often, fear of imperfection stops us from beginning. But from a psychological standpoint, failure is not the opposite of success, it is a critical part of the learning process. Every misstep provides feedback, strengthens resilience, and clarifies direction. Those who succeed are not those who avoided mistakes but those who were willing to begin despite them.
The truth is, life rarely offers perfect timing. Circumstances will always be messy, uncertain, or incomplete. But conditions don’t create momentum; action does. By starting where you are, with what you have, you create the very conditions you thought you were waiting for.
So, instead of waiting for clarity, start and let clarity come. Instead of waiting for courage, act and let courage grow. The first step may be the hardest, but it is also the most transformative because it turns hope into movement, and movement into progress.
Temitayo Olawunmi
Temitayo Olawunmi is a clinical psychologist in service to Arogi Trauma Care Foundation. She is solution-focused and result-driven. She has a strong passion for delivering exceptional customer service and ensuring clients satisfaction at every touchpoint.
