I negotiate with myself before every single workout. For a long time I thought that was a motivation problem. Then I started writing down exactly what I'd do when things fell apart, before they fell apart. That changed the variable. Most plans are written for Day 1, when motivation is still doing the work. The goal was never the problem. No one plans for the first hard day.
- Your one goal is one sentence, specific enough to know when you actually did it
- Your skip scenario names the moment things always fall apart, before it catches you
- Your if-then plan is the move you decide on now, so your brain can't talk you out of it later
- Your when + where locks in the exact time and place before Day 1 exists