Why Awareness Alone Doesn’t Create Change
Awareness is often talked about as the first step toward change - and it is. But awareness on its own doesn’t get you very far. The real turning point comes when awareness is paired with acceptance.
Let me explain what I mean with a story from my own life.
Awareness Without Acceptance: The Blackberry Sprain
When I was in graduate school back in the early 2000s, I got my first smartphone: a Blackberry (remember those?) I was thrilled by the idea of constant productivity. One day, walking down a busy street near UCLA, I was so focused on my phone that I didn’t see a hole in the sidewalk where a tree had once been. I fell straight in and badly sprained my ankle.
In the moment, I mostly felt embarrassed. I looked down, saw no swelling, and convinced myself it wasn’t that serious. I walked all the way back to campus.
By the next day, the swelling was undeniable. When I finally went to the doctor, I learned it was a serious sprain and part of the bone had chipped off! I ended up on crutches and in a boot for weeks.
Here’s the point:
Awareness was noticing the pain.
Acceptance would have been admitting it was real and adjusting my behavior.
Because I resisted acceptance, I made the injury worse AND prolonged my recovery. The same thing happens with psychological and emotional pain.
Awareness Without Acceptance
Awareness without acceptance often shows up as:
Knowing something but not feeling it.
Telling yourself you “know better,” but repeating the same behavior.
Seeing a mismatch between your insight and your actions.
A simple example is rush hour traffic. You’re aware it will take 45 minutes to go one mile. But if you spend the whole drive swearing, lane changing, and resisting reality, that’s non-acceptance.
The traffic doesn’t change. But your suffering increases because you’re fighting it.
Acceptance, on the other hand, would mean acknowledging both the traffic and your frustration without trying to control what’s uncontrollable.
Why Acceptance Is Hard
Acceptance is difficult because it often means coming face to face with feelings we’d rather avoid: helplessness, discouragement, or even joy.
Yes, even joy can be hard to accept because we sometimes fear it won’t last.
So how do you know if you’re stuck in awareness without acceptance? Here are three reflection questions to guide you.
Reflection Questions:
1. Where is there a gap between what I know and what I’m actually doing or feeling?
Sometimes the clearest sign of non-acceptance is a mismatch between knowledge and behavior.
For example, I know I’m not a morning person. (I’m also not a night owl.) My brain doesn’t really turn on before 9:00 AM. But when I schedule an 8:00 AM meeting and then get frustrated about having to show up, I’m resisting the reality of my relatively limited number of productive hours each day.
In these cases, I have two options: Either don’t schedule early meetings, or accept that it will be rough and plan to take a longer break later in the day.
2. Am I avoiding an emotion that would come with acceptance?
Avoiding feelings is normal, and sometimes even helpful in the short term. But when you notice a gap between what you know and how you feel, it can be useful to pause and ask: What am I avoiding?
Am I resisting acceptance because it would make me feel discouraged? Helpless? Exposed?
Avoidance might help in the moment, but in the long run it keeps us stuck.
3. Am I trying to control something that is completely outside of my control?
This one is tough, especially if (like me) you value control. But trying to control what’s uncontrollable - like traffic, another person’s thoughts, or an outcome that isn’t yours to decide - is a hallmark of non-acceptance.
Leaning into this question can help you notice where awareness hasn’t yet shifted into acceptance.
Final Thoughts
I’ll be the first to admit: I love control. Acceptance has always been hard for me. But learning how to move from awareness to acceptance has transformed how I show up, not just as a therapist, but as a parent and as a human being.
Remember, acceptance doesn’t mean you like the situation. It doesn’t mean you stop trying. It simply means you’re willing to see reality for what it is, and respond from there.
Next week, I’ll share strategies for what to do once you’ve accepted reality but are still left with uncomfortable or scary feelings.
In the meantime, if this post resonated with you, I’d love for you to subscribe to my weekly newsletter, Notes from Dr. Natasha, where I share evidence-based tools to help you work through burnout, people pleasing, and perfectionism, so that you can show up with more clarity and confidence. You can sign up here: https://tools.dr-natasha.com/home.