The problem was not motivation, it was the plan
David used to “go all in” for a few days, then crash. Big changes felt powerful at first, but were impossible to sustain. The turning point came when he stopped chasing intensity and started chasing consistency.
What changed first
Instead of trying to fix everything, David chose one daily habit: short sessions that were easy to start even on low-energy days. That removed the “decision fatigue” and made progress automatic.
The 3-part daily system
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10 minutes of movement
Walking, light cardio, or beginner-friendly routines. The goal was showing up, not max effort. -
10 minutes of learning
Short lessons that kept the habit fresh and helped him stay accountable. -
5 minutes of reflection
Simple journaling: “What went well?” and “What is the next small step?”
What made it stick
The secret was reducing friction. David kept sessions short, scheduled them at the same time each day, and avoided “all or nothing” thinking. If a day went badly, the routine stayed the same the next day.
Want to start like David?
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