The Consistency Engine
A Simple System for Showing Up When Motivation Won't
Motivation is a feeling. Consistency is a system. This worksheet helps you design a simple, repeatable system for one key habit, taking your feelings out of the equation so you can guarantee progress.
Step 1: Identify Your Keystone Habit
What is the ONE daily or weekly action that, if done consistently, would have the biggest positive impact on your goals? Be specific.
- My Keystone Habit: _________________________
Step 2: Design Your "If-Then" System
A system removes the need for decision-making. Use the "If-Then" planning model (also known as an implementation intention) to create an automatic trigger for your habit. The formula is: IF [Existing Habit/Time of Day], THEN I will [Your Keystone Habit].
Amateurs wait for motivation. Professionals build systems.
- Example 1: IF I finish my morning coffee, THEN I will write 100 words.
- Example 2: IF it is Tuesday at 9 AM, THEN I will record one video.
- My If-Then Plan: IF _________________________, THEN I will _________________________.
Step 3: Engineer Your Environment
Make your consistent action the path of least resistance. How can you set up your physical or digital space to make starting your habit almost effortless?
- Reduce Friction: What can I do the night before to make it easier? (e.g., Lay out workout clothes, open the blank document, put a book on my pillow).
- Increase Friction (for distractions): What can I do to make procrastination harder? (e.g., Put my phone in another room, use a website blocker).
- My Environment Setup: _________________________
Now, your job isn't to "get motivated." It's simply to follow the system.