Every January has the same vibe: big motivation, big promises, big plans.
And then real life shows up.
A kid gets sick. Work explodes. Sleep gets weird. Your schedule gets messy. Suddenly the “perfect plan” starts to feel impossible — and that’s usually where people slip into the all-or-nothing trap:
- “I missed Monday, so I’ll start next week.”
- “I blew it at lunch, so dinner doesn’t matter.”
- “I can’t do the full workout, so I’ll do nothing.”
If that sounds familiar, you’re not broken. Your plan is just built wrong.
The problem with resolutions
Most resolutions are built like a ceiling — your best day.
A ceiling is what you can do when:
- you’re motivated
- you have time
- you slept well
- your week is smooth
But consistency isn’t built on smooth weeks. It’s built on the weeks that are… not smooth.
What you need instead: a floor
A floor is the smallest version you can do on a rough day.
It’s not the plan that impresses people on Instagram.
It’s the plan that works when life is loud.
Here’s the rule:
If you can’t do it on a bad day, it’s not a floor.
Floors are what keep momentum alive. Momentum is what makes change feel easier.
Your 3 anchors (Wayfinder style)
If you do nothing else this month, build floors around these three anchors:
1) Power of 10 movement
Ten minutes counts. Ten minutes matters. Ten minutes builds identity.
Options:
- 10-minute walk
- 10-minute mobility flow
- 10-minute easy circuit (air squats, incline push-ups, hinging, lunges)
- 10 minutes of “just move” (music + dancing counts too)
This isn’t about crushing yourself. It’s about reminding your body: we still do this.
2) Protein at two meals
Not a diet. Not a cleanse. Just a simple anchor.
Pick two meals where you aim for protein:
- breakfast + lunch
- lunch + dinner
- breakfast + dinner
Simple examples:
- Greek yogurt + berries
- eggs + toast + fruit
- cottage cheese + fruit
- chicken salad wrap
- chili with extra meat/beans
- protein shake on the go
Protein helps with energy, hunger, and cravings — and it makes the rest of your choices easier.
3) Protected bedtime (4–5 nights/week)
Sleep isn’t just recovery. It’s a multiplier.
A protected bedtime doesn’t mean perfect sleep. It means you protect the window:
- lights down 15–30 minutes earlier
- phone away
- calm your nervous system
- keep it simple
If the holidays taught us anything, it’s this: everything feels harder when you’re tired.
The 24-hour reset rule
This is the difference between people who stay consistent and people who restart every Monday:
If you miss a day, do one anchor within 24 hours.
No punishment workouts. No guilt spirals. No “I ruined it.”
Just direction.
Pick your floor (do this right now)
Choose ONE floor for the next 7 days:
- Power of 10 daily
- Protein at two meals
- Protected bedtime most nights
And if you want to be extra smart: choose the one that feels easiest. That’s the one you’ll actually do.
Want help building your floor?
We’re running a Back to Basics Kickstart starting Jan 19.
Simple structure. Simple anchors. Real momentum.
Reply/DM KICKSTART and I’ll send the details.