Most people think consistency is a motivation problem. It's usually a setup problem. If the habit is hard to start, hard to remember, or buried under friction… you won’t do it consistently. So here’s the goal this week: ✅ Make the habit obvious (you can’t miss it) ✅ Make the habit easy (you can’t talk yourself out of it) 👀 Make it so OBVIOUS (you can’t forget) Pick 1–2 of these: - Put your shoes by the door / workout clothes on the chair - Keep your water bottle on your counter / desk / car seat - Put protein options at eye level in the fridge - Set a calendar reminder (“Daily 10 @ 7:00pm”) - Use a sticky note on your steering wheel / bathroom mirror: “Daily 10 ✅” Rule: If you can’t see it, you’ll forget it. 🧱 Make it EASY (remove friction) Pick 1–2 of these: - Choose a default Daily 10 (no deciding): 10-min walk or 10-min mobility - Prep the night before: clothes laid out + bottle filled - Have a protein backup ready (shake, yogurt, tuna packet) - Reduce the steps: keep equipment where you’ll use it (mat out, dumbbells visible) - Shrink the habit on busy days: “minimum standard” beats zero Rule: The fewer steps, the more consistent you’ll be. 🔥 The real win: You don’t rise to the level of your goals…You fall to the level of your systems. 🎯 Challenge (comment below): What ONE habit are you focused on right now? Then fill this in: Make it obvious: I will ______ (where will you place it / what reminder?) Make it easy: I will ______ (what friction will you remove?) Let’s build setups that survive real life.

Did my usual morning routine but added a small amount of strength work. one set of 12 dumbbells'. Feel a bit silly about highlighting this but I'm trying to build some consistency over time. Again I'm working to keep hydrated, didn't hit my 64 oz mark yesterday but will try again today.

Most people try to motivate themselves with huge, far-away goals: “Lose 30 pounds.” “Get a six pack.” “Be healthy.” The problem? Those goals are too distant to fuel daily action. Research on sustainable behavior change shows that we’re far more likely to stick with exercise when we focus on the immediate rewards — things that improve life today — like better mood, less stress, more energy, and feeling proud after you move. ✅ In other words:“I feel better after I work out” is often a stronger motivator than “someday I’ll look different.” 🔥 Why small wins matter Small wins do 3 things: 1. Build momentum (it’s easier to repeat a win than restart a quit) 2. Reinforce identity (“I’m the type of person who shows up”) 3. Create the feedback loop that keeps you consistent (you start craving the good feeling) ✅ What counts as a small win in this group? - You got your Daily 10 done even when you didn’t want to - You hit a protein win (one protein-first meal counts) - You got a hydration head start (first 16 oz before coffee) - You checked in on a messy day instead of disappearing - You made the “smaller version” choice and stayed in the game - 🎯 Challenge: Spot your win today Comment below with: 1) My small win today: ______ 2) The immediate reward I noticed: (energy / mood / stress / confidence / sleep / pride) ______ Let’s train your brain to notice progress while it’s happening — because that’s how habits become automatic.

So today beyond my little morning routine I'm focusing on hydration. The other day I got about ✅ 64 oz of water so I'm hoping to increase that today and fold that into my daily routine. Might not always get a gal, but I figure I get more than half while also reducing my coffee intake are steps in the right direction.

I took yesterday off but did end up going up and down the stairs 20+ times. I was able to brew my ESB which required many trips up and down stairs so I kind of use it as an informal work out. But today I got back to my routine and walked on my tread mill for a little more than 10 minutes. I think my next challenge is to determine what next to add to my routine. I could intentionally use the stairs here at the office as one thing. or maybe my diet which isn't horrible but could use some better thinking. I know this sounds rather silly but I did bring a 16 oz. glass to the office so I could start focusing on getter enough water.