For all of you who have moved onto Level 2 or above. I've included a clarification in the "Rules" section of the Scope of Effort Scale. Here's what it says: Only apply the Scope of Effort label to your priority behaviour when posting. - E.g. You're tracking Strength and Stretch. Strength is your priority. You make the effort to do a Strength workout for 25 minutes but only Stretch for 8 minutes. When posting you will label the ACT Score as Run. Stretch at Crawl does not factor into your priority effort. Conversely, with the same priority (Strength), if you train Strength for 5 minutes and Stretch for 15 minutes you label that day's effort at Crawl. If this is unclear let me know.

After a miss the best course of action is to calmly get back at it, not to get emotional or delay until things settle down. A bad day doesn't need to be a big deal. What makes a bad day spiral is how you handle it, your response to it. Stay calm and carry on. 🎧 Listen to episode 291. What Consistent People Do After The Bad Days. Your action today: When you've stumbled (i.e. been inconsistent with your standard) reset quickly. No drama, no overcorrection. Just back at it. Drop a comment if you want to share.

There are the reps that strengthen the body. The important reps strengthen what matters most: your identity. Becoming the person who follows through is the focus. Train that well and your entire life improves. 🎧 Listen to episode 290. The Workout You Don’t See Is The One That Changes You. Your action today: Identify one moment you complete one of these identity-strengthening reps today. To lock it in, drop the moment in the comments.

Establishing and maintaining exercise consistency is not about getting more motivated. You have all the motivation you need: you're here. Instead of more motivation you need to stop allowing for excuses, "reasonable" delays, and other opportunities to widen the gap between intention and action. You remove those 'exit ramps' by setting up the possibility of follow through so it's no longer reasonable. Then avoidance becomes the unreasonable choice. 🎧 Listen to episode 289. You Don’t Need More Motivation. Your action today: Which exit ramp will you remove first and how will you close it? Share what you're doing in the comments.

If it ever feels hard to maintain a daily commitment, even one that's embarrassingly easy, consider how hard it is to start one. By maintaining your momentum you'll establish an identity that eventually makes the behaviour virtually effortless. At that point it may even feel just as uncomfortable to not complete the behaviour. 🎧 Listen to episode 288. The Steep Cost Of Failing To Follow Through. Your action today: When you follow through on your daily commitment(s) consider how much energy and effort you're saving yourself by keeping your word. Not to mention its consistent with who you're striving to be and what you want to experience in your life. - Bonus: Think of a habit you currently have, that took effort to build, that now takes effort to skip. Drop a comment if you'd like to share.