Why You Keep Starting Over (And How to Finally Stop)
Why You Keep Starting Over (And How to Finally Stop)
Sound familiar? Sunday night rolls around, and you're already planning tomorrow's "fresh start." Again.
The Monday Trap That Keeps You Stuck
Let me guess your weekend: Friday night pizza because "the week is over anyway." Saturday brunch because "it's the weekend." Sunday dinner because "Monday I'm getting serious."
Then Monday hits like a brick wall of impossible rules you set for yourself at 11 PM Sunday night when you were feeling motivated and slightly guilty.
Here's the truth nobody talks about: The problem isn't that you lack willpower. The problem is you're trying to flip a switch instead of dimming the lights gradually.
Why "All or Nothing" Always Leads to Nothing
When I was 125kg, I was the KING of Monday starts. I'd plan these elaborate meal prep sessions, commit to daily gym visits, and promise myself I'd never touch junk food again.
By Wednesday? I was eating cookies in my car, feeling like a complete failure.
What I learned: Your brain literally rebels against massive sudden changes. It's not personal - it's biology.
The "Just 1%" Method That Actually Works
Instead of overhauling everything, what if you changed just 1% this week?
Week 1: Add, Don't Subtract
- Keep eating whatever you normally eat
- Just add one extra glass of water with each meal
- That's it. Seriously.
Week 2: The Protein Boost
- Continue with the water habit (it's probably automatic now)
- Add some protein to one meal per day
- Could be Greek yogurt with breakfast or an extra egg
Week 3: Movement That Doesn't Suck
- Keep your water and protein wins
- Add 5 minutes of movement you don't hate
- Dance to 2 songs, walk around the block, stretch during TV commercials
My fitness journey started during commercials of "Game of Thrones." Here’s how to move without:
- Changing clothes
- Leaving your dog’s cuddle zone
- Missing the plot twist
Choose Your Adventure:
| When You Feel... | Try This | Watch Time |
|---|---|---|
| "Ugh, exhausted" | 7-min power nap → 3-min stretch | Guided Video |
| "Mildly motivated" | Commercial break squats/lunges | During ads! |
| "Actually energetic" | Dance party to theme song | Full episode reward |
My "Secret Series" Workout:
(Do during opening credits)
+ 0:00-2:00: March in place
+ 2:00-3:30: Couch push-ups (lean on cushions)
+ 3:30-5:00: Leg lifts during dramatic pauses
Why This Works When Everything Else Fails
Your brain loves patterns. When you do something consistently for a week, it starts becoming automatic. When something is automatic, it doesn't require willpower anymore.
Small wins build confidence. Instead of feeling like a failure by Wednesday, you feel capable of handling bigger challenges.
Progress compounds. One tiny habit makes the next tiny habit easier to stick.
The Real Secret: Progress Over Perfection
Stop waiting for the perfect Monday, the perfect meal plan, or the perfect motivation level. Start where you are, with what you have, right now.
Your homework this week: Pick ONE tiny habit. Do it for 7 days. Don't add anything else. Don't try to be perfect. Just show up for yourself in this one small way.
Next week, we'll talk about why you emotionally eat when you're not even hungry (and what to do about it).
What's your 1% habit going to be this week? Drop it in the comments below! 👇
