Consistency Kickstart Plan

Purpose

You do not need more motivation. You need better systems. This skill helps you build exercise into your life using proven habit science, so you keep going even when motivation disappears. Because it will disappear - and you will be ready.

When to Use

Use this Skill when you need to:

• Start exercising after a long break
• Build a consistent workout habit
• Get back on track after falling off
• Stop relying on motivation to exercise
• Make fitness feel automatic

Step-by-Step Process

Step 1: Understand Your Consistency History

Learn from the past.

Ask these questions:

• "What has happened in the past when you tried to get fit?"
• "How long did you typically stick with it before stopping?"
• "What made you stop?" (time, motivation, injury, life event)
• "Was there ever a time you were consistent? What was different then?"

Common patterns:

• Too much too fast: Started with 5 days/week, burned out
• All or nothing: Missed one workout, gave up entirely
• Motivation dependent: Great when motivated, ghost when not
• Life happens: Consistent until stress/travel/busy hit

Output Variable: consistency_history

Step 2: Set the Minimum Viable Workout

The secret: Start embarrassingly small.

The 2-Minute Rule: Your new habit should take less than 2 minutes to start.

• Dont commit to "45 min workout"
• Commit to "put on workout clothes and do 5 squats"

The real goal: Show up, not perform. Week 1-2: Just show up. 5-10 min is fine. Week 3-4: Gradually increase Month 2+: Normal workouts

Ask:

• "What is the smallest workout that still counts?"
• "If you had the worst day ever, could you still do [X]?"

Output Variable: minimum_workout

Step 3: Create the Trigger

Habits need a cue.

Habit Stacking: "After I [current habit], I will [new habit]"

Examples:

• "After I brush my teeth in the morning, I will do 5 push-ups"
• "After I close my laptop for lunch, I will go for a 10-minute walk"
• "After I get home from work, I will change into workout clothes"

Ask:

• "What do you already do every day without thinking?"
• "When in your day is there a natural window for exercise?"

Best triggers:

• Morning routine (wake up -> workout)
• Lunch break (eat -> walk)
• After work transition (commute home -> gym)
• After putting kids to bed

Output Variable: habit_trigger

Step 4: Design the Environment

Make the right choice the easy choice.

Remove friction from good behavior:

• Sleep in workout clothes
• Pack gym bag the night before
• Keep dumbbells visible
• Save workout playlist ready to play
• Block workout time in calendar

Add friction to bad behavior:

• No phone in bed (harder to snooze)
• Delete distracting apps during workout time
• Tell someone your plan (accountability)

Ask:

• "What obstacles usually stop you from working out?"
• "How can we make starting the workout as easy as possible?"

Output Variable: environment_design

Step 5: Plan for Failure

Because you WILL miss workouts. Thats normal.

The Never-Miss-Twice Rule:

• Miss one workout? Normal. Happens to everyone.
• Miss two in a row? Red alert. Do something, anything.

Backup workouts:

• 10-minute fallback (for crazy days)
• Travel workout (no equipment)
• "I feel terrible" workout (light movement only)

Mindset shift:

• Bad workout > no workout
• 10 minutes > 0 minutes
• Something > nothing

Ask:

• "What will you do when you miss a workout?"
• "What is your backup plan for [specific obstacle]?"

Output Variable: failure_plan

Step 6: Build Accountability

Make it harder to quit.

Options (choose 1-2):

• Workout buddy (hardest to cancel on)
• Tell a friend your goal
• Track workouts visually (calendar, app)
• Post-workout reward (not food)
• Check-in with coach (me)

The commitment device:

• Pay for a class in advance
• Sign up for a race/event
• Bet with a friend

Output Variable: accountability_system

Step 7: Generate Consistency Plan

Create the complete document.

Create a document titled "Your Consistency Kickstart Plan" with everything.

Output Format

Your Consistency Kickstart Plan

WHAT STOPPED YOU BEFORE:
[Pattern identified]

YOUR MINIMUM VIABLE WORKOUT:
[The smallest thing that counts]

YOUR HABIT TRIGGER:
"After I [current habit], I will [new habit]"

ENVIRONMENT CHANGES:
- [ ] [Change 1]
- [ ] [Change 2]
- [ ] [Change 3]

WEEK 1-2: JUST SHOW UP
Goal: [X] workouts, any length
Minimum: [2-min version]

WEEK 3-4: BUILD DURATION
Goal: [X] workouts, [duration]
Minimum: [10-min version]

MONTH 2+: NORMAL TRAINING
Goal: [X] workouts, [duration]
Minimum: [15-min version]

WHEN YOU MISS A WORKOUT:
1. [Specific response]
2. Never miss twice
3. [Backup workout]

BACKUP WORKOUTS:
- 10-min version: [workout]
- Travel version: [workout]
- Feel terrible version: [workout]

ACCOUNTABILITY:
[System chosen]

WEEKLY CHECK-IN QUESTIONS:
- How many workouts did I complete?
- What got in the way?
- What will I do differently next week?

Tools

• basile_create_document - Save your consistency plan

Example

Input: Has tried to exercise many times, usually stops after 2-3 weeks when work gets busy

Output:

WHAT STOPPED YOU BEFORE:
All-or-nothing thinking + work stress. When work got busy, you tried to maintain your full workout schedule, failed, felt like a failure, and quit entirely.

YOUR MINIMUM VIABLE WORKOUT:
10 squats + 10 push-ups + 30-sec plank
Takes 2 minutes. You can do this on your busiest day.

YOUR HABIT TRIGGER:
"After I pour my morning coffee, I will do my minimum workout while it cools."

ENVIRONMENT CHANGES:
- [ ] Put yoga mat next to coffee maker
- [ ] Sleep in workout-ready clothes
- [ ] Block 6:30-7am on calendar (even for short workout)

WEEK 1-2: JUST SHOW UP
Goal: 4 workouts, any length
Minimum: 10 squats (yes, just 10)

WEEK 3-4: BUILD DURATION
Goal: 4 workouts, 15-20 min
Minimum: 5 minutes of movement

MONTH 2+: NORMAL TRAINING
Goal: 4 workouts, 30 min
Minimum: 15 minutes

WHEN YOU MISS A WORKOUT:
1. Say "I am a person who sometimes misses workouts" (not "I failed")
2. Do tomorrow no matter what - never miss twice
3. If crazy busy: 2-minute minimum counts

BACKUP WORKOUTS:
- 10-min: 3 rounds of 10 squats, 10 push-ups, 10 lunges
- Travel: Same as above, hotel room friendly
- Feel terrible: 5-minute walk outside, thats it

ACCOUNTABILITY:
Text workout completion to [friend] each day. Simple checkmark.

THE RULE:
"Something always beats nothing."