Today we’re talking about how to actually build consistency—even when you’re tired, uninspired, or doubting yourself. And we’re not just talking fluff—we’re digging into the psychology and brain science behind it.

Here are those 4 science-backed strategies:

1. Start small—like ridiculously small.

This is called the minimum viable habit. If your goal is to meditate every day, start with 60 seconds. Not 10 minutes. Just 60 seconds. Your brain doesn’t get overwhelmed, and it’s more likely to say, “Yeah, I can do that.”

2. Stack it with a current habit.

This is known as habit stacking. For example: “After I brush my teeth, I journal for 2 minutes.” Your brain already has a cue (brushing teeth), and now you’re piggybacking the new habit onto it.

3. Track it visually.

The human brain is weirdly motivated by streaks. Ever used Duolingo or seen a calendar with X’s on it? That’s the “don’t break the chain” method—and it works. It taps into our dopamine system and gives us a reward for simply showing up.

4. Make failure hard.

Set up your environment so it’s harder to not do the thing. If you want to work out in the morning, lay your clothes out the night before. If you want to drink more water, leave a bottle in every room. You’re making the desired action the easiest one.