How to Stick to the Plan -

Even when you don't want to

Hey!

Following on from our deep dive into self-sabotage last week, let’s move on to something equally glamorous: doing the thing you need to do when you absolutely can’t be bothered. Because realistically, you’re not always going to want to do the workout, prep the food, or say no to the third glass of wine.

But here’s the secret: you don’t need to want to do it, you just need a system that doesn’t rely on mood swings or lunar cycles.

Let’s get one thing straight: nobody *wants* to meal prep or do burpees after a long day. The secret sauce isn’t wanting to – it’s doing it anyway.

Motivation is like British summer. Nice when it shows up, but deeply unreliable. What you need is routine. Systems. Fewer decisions, more habits. When brushing your teeth feels easier than skipping the gym, you’re winning.

Start small. Lower the bar. Make your plan so easy it’s impossible not to achieve. 10 minutes of movement? Great... we call that a micro-workout and 10 minutes is better than nothing right? One less take-away this week? Brilliant. Consistency isn’t sexy, but it is effective.

Truth bomb: Waiting until you *feel* like doing it is like waiting for the pants and socks to sort themselves out... I think many of you know how much I hate that job, it makes me angry - lol!

Tips to Try:

• 1. Pre-decide everything – What days will you train? What meals are on rotation? Reduce decision fatigue.
• 2. Make it stupidly easy – 10 minutes of exercise is better than none. Done > perfect.
• 3. Tie habits to triggers – After brushing your teeth? Do 5 minutes of stretching. It works. This is habit stacking.
• 4. Get bored (in a good way) – Repetition builds results. Exciting? No. Effective? Absolutely.

This week, set up your 'bare minimum' routine. Something you can stick to even on your worst day. Then practise doing it — especially when you don’t feel like it. Clients on the ELEVATE programme set themselves non-negotiable and optimal targets every week. The non-negotiables are the bare minimums, the optimal targets are the ideal plan for biggest progress. Have a go at setting yours and see how you get on... remember, these target boundaries are flexible, every week look at what is happening that might challenge your ability to commit... commit to the level for THAT week.

Have a great week

Danni x

In the meantime why don't you try this workout

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