Jan 29 • Q&A / Discussion
How To Be Consistent
This one’s for
Consistency isn’t about doing more. It’s about doing what you can actually stick to.
When you’re trying to build consistency, start small and start with something you don’t hate — ideally something that still moves you toward your goal.
For example:
This year my main goal was simple — be consistent.
So I set one rule: 30 minutes of cardio a day.
Have I done it every single day? No.
But have I averaged 5–6 days a week? Yes.
Have I ever done that before? No.
And that’s the win.
I chose it because:
- It’s simple
- It’s not overly taxing
- I can do it day in, day out
- It moves me closer to my goals
Not assault bike sprints.
Not max-effort sessions.
Just something I knew I could show up for.
That’s how consistency is built.
If you’re struggling, start like this:
- 10-minute walk
- 6 days a week
- Do it for 2–3 weeks
Once that’s locked in:
- 10 minutes becomes 20
- 20 becomes 30
- And before you know it, it’s just part of your life — like brushing your teeth
From there, you can habit stack.
Go for your walk → listen to a podcast
Go for your walk → audiobook on training, nutrition, mindset, Muay Thai, whatever
That’s positive habit stacking.
Compare that to negative habit stacking:
- Watch a film → eat sweets
- Eat sweets → stay up late
- Stay up late → wake up tired
- Wake up tired → skip training
- Skip training → poor food choices
That’s the spiral we’re trying to avoid.
So the key takeaway:
Start with one small thing you can do almost every day.
Do it consistently.
Then slowly make it harder or add more — gradually, not all at once.
Consistency first.
Discipline comes after. 💪
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How To Be Consistent
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