Notes & Recording of How To Build Consistency

Here is the recording for How To Build Consistency -> https://drive.google.com/file/d/1-hu_-I2jX03mjBwNuSLSUnmhHlKrgFEI/view?usp=sharing

One thing I have often heard is that you are struggling to stay consistent. Here are 8 Tips on Building Consistency:

👍 Set non‑negotiables -> Pick 3 daily: hit calories/protein, drink water, move 30+ minutes. Do them even on bad days. When you are picking these things, start small. I want you to set BAM’s (Bare Ass Minimums). What is something you KNOW you can complete on any day.

📆 Schedule your workouts like appointments -> Set time to do No debating once it’s on the calendar. You wouldnt skip out on a meeting that your boss scheduled. Why would you show up for someone else but not for yourself? If you do that, I want you to ask that question of why you do that.

🎒 Prep the environment -> Gym bag packed, shaker clean, clothes set out, Bible & notebook ready to go, meals or protein ready. Remove friction so showing up is easy.

✅ Track Your Progress -> Weight, steps, macros, workouts, or streaks. What gets measured gets managed.

⚓️ Use anchors (aka Habit Stacking) -> Pair your workout with a trigger you already do, like after school drop‑off or right after work. Build a ritual you enjoy. The mix‑your‑pre, favorite playlist, short warm‑up routine. Make the start feel good to keep you coming back. Are you always going to enjoy it...no, but that is a great segway into the next point.

😪 Expect boredom -> Discipline beats motivation.

💤 Protect sleep -> Aim for a consistent bedtime and wake time. Recovery keeps consistency alive.

🤝 Commit in 4‑week blocks. Give a plan 28 days before judging it. Then adjust. Having community or an accountability partner will help you too (be on the lookout for 1st Phorm's Q1 Transformation Challenge!)

Mindset: