Now you know you have learned about progression, and how to know if you are actually making progress.

This week we are discussing consistency.

CONSISTENCY

"Improve your consistency to consistently improve"

Consistency is the secret to success. What we do over time adds up. This is the power behind the habits and the discipline we build and the progress we see.

Don't discount the power of little actions, done regularly.

The consistent and steady will win out over the intense and inconsistent

Consistency is showing up to your actions more times than you don't. The more compliant you are, the better your results will be.

The Sweet Spot

More is not always better. There is a sweet spot when it comes to consistency, in the middle, (the goldilocks principle - not too much, not too little), that is just right for continuing to make progress.

Too little action, obviously you will not see results, too much action can burn you out and stop you from seeing results too.

Consistency lies at the level you can sustain, that is also a challenge. We have focused on this in your goal setting and planning at the start of each 4 week block.

Let Go of “Perfect”

Consistency doesn't mean you have to be "perfect" 100% of the time.

Perfection doesn't exist. Focus on what you do MOST of the time, this is what will win out.

80/20% is again a rule that does well for consistency. Aim for 80% compliance to your plan, with 20% wriggle room. You also need to make sure you have space with no pressure so you can stay consistent.

How to measure your consistency?

To measure how you are consistent, track your habits and actions and see how they measure up to your plan that you made at the start of the 4 week block. We are looking for 80% compliance for optimal consistency

Make Sure Your Plan is Clear

It is easier to be consistent when we are clear on what to do.

Make sure you spent the time at the start of the 4 week block organising your goal and your weekly plan for Move, Mind and Munch so you have a template to use to know if you are being consistent or not!

Be clear on what is working for you, and what is not, so you are spending your time and energy on the important habits.

Stay Focused

What stops most people from being consistent is distraction.

They just completely forget about their goals and habits they are working on because they forget! Life happens, old habits return and before you know it you are no longer focused on your goals.

I like to use reminders, my weekly planning session and have my plan visual every day to keep me focused on what I am working towards. Refocus is important to stay consistent

Use Habit and Action Streaks

Your consistency can be seen visually with action or habit streaks. Checking them off when done, or having a visual representation of your progress is very rewarding!

You can use your calendar on your app, a paper grid or a habit streak app to visually see your habit streaks. This can make it glaringly obvious when you are not being consistent, or if you are right on track, and you are encouraged to "keep the streak"!

Keep Showing Up

Sometimes you will be keen to get into your actions and other times you won't. But for consistency, you must continue showing up, even if it's not the best session.

It is however important to learn the difference between when you are burned out, run down or overwhelmed (which you need to rest and reshuffle your plan) and when you just can't be bothered, which is when you should show up regardless!

Do What You Can

Some weeks you may have some roadblocks thrown your way. This doesn't mean you throw everything out the window.

You may have a big day of eating, you may get an injury, you may be under some stress. I encourage you to still do what you can in your week, and don't throw in the towel for every habit. You may need to alter your week or your habits, but continue doing what you can!

Be Aware of Your Excuses

We often rationalise why we decide to do or not do something.

If you are always making excuses not to do your actions, you are not going to be very consistent.

Find that balance between what you cannot control, and what you can.

Be aware of when you are legitimately not able to do an action and need to alter it, and when you are justifying to head back into your comfort zone!

Stay the Path Until Your Reflection

You need to be consistent enough to actually see results.

This is why you commit to your plan for the 4 week block. This gives us enough time to see of you have made the progress in the direction you want (outcome or action based).

It is at our reflection we make the changes to our routine. If we change halfway through, we won't know what is working and what is not!