Segment Your Day For Success

At the beginning of the year, we ran our Awesome 8 program (8 weeks, 3x/week training, plus habit coaching). The ultimate goal of this program is helping people become self sufficient and understand what helps THEM stay consistent and the tools that work for THEM when they feel like they could get off track (we are all about identify shift and “teaching people how to fish” around here!). While I was super pumped that people got amazing results,  one of my favorite parts was hearing the little mindset tricks you all came up with along the way;  here is a goodie that stuck with me that I wanted to share.

One of our members told me that on mornings when she doesn’t feel like working out, she doesn’t try to hype herself up or rely on motivation. She just reframes it: “It’s only 40–60 minutes… that’s like 3–4% of my day. I can do that.” And then she starts. That simple shift from “I have to work out” to “this is a tiny piece of my day” makes it feel way less overwhelming and way more doable.

There’s actually some real behavioral science behind why this works. When something feels big or undefined, our brain resists it.  Tt’s a cognitive load thing. But when you shrink it and make it specific, it lowers the barrier to getting started. And starting is the hardest part. Once you’re in motion, momentum takes over. On top of that, every time you follow through, you reinforce the identity of “I’m someone who shows up,” which is what really builds lasting habits. It also tends to create a ripple effect!  When you start your day with something a little hard, everything else feels more manageable afterward.

So if you’ve been struggling to get going, try this: shrink the task, give it a percentage, and just start. Even if it’s messy, even if it’s not your best session. We don’t need intensity or perfection … we need consistency (broken record over here!). And sometimes consistency starts with reminding yourself that the thing you’re avoiding is actually just a very small part of your day.

Next time your brain says “not today,” try hitting it with: “It’s only 4% of my day. Let’s go.” 

Proud of you all always ☺️  the way this crew shows up and figures it out is pretty damn cool.