How To Be Consistent

Jack Salmon
November 10, 2025

Become the best you

Welcome to this weeks newsletter - Weekend in My Life – Coach, Dad & Partner

How To Be Consistent

I used to be one of the most inconsistent people I knew.

I was on and off with the gym.
I'd say I wasn’t going out — then I’d go out.
I didn’t wake up at the same time every day.
I’d start running or fixing my diet, then stop.
I’d say I was going to do something… and then let myself down.

I always felt like I was stuck in a never-ending cycle.

And to be honest, a big part of this was because I couldn’t help myself going out. It’s pretty hard to stay consistent when you’re on a bender for 2 days and then suffering for 3… it makes no sense.

Today is a different story.
I feel like I'm overly consistent with anything I put my mind to and it’s because I have these things in place:

Important Goals.

You need to have some form of aiming point, something that actually means something to you.

In the past, whenever I said I was going to:
Start running
Start training
Eat healthy
Stay in at the weekend
Get out of bed at 5am

I had no real goal or reason attached to these things, so staying consistent was very hard.
I might keep it up for a couple of days, but then I'd think,
“I can't be bothered today” or “What’s the point anyway?”

And then one inconsistent day creeps into another…
Next thing I know, I’m saying: “I’ll start Monday again.”

But when I started locking important goals in place, everything changed.

Instead of just saying I’m going to run, train, or eat better, it became:

I am going to run a half marathon
Drop 5kg and then build muscle
Stay in on weekends because I’m working on X
Get up at 5am each day and then go to the gym (which is tied to my goal)

And then I backed all of these goals with a strong emotional reason why.

Why do I want to run this marathon?
Lose this weight?
Stay in?
Get up early?

By having clear goals and understanding why, it gave me the fuel needed each day to keep showing up as my best.

So the first step is simple:
Have clear goals — and know why.

Next,

If you want my system on how to set goals, click here: https://becomethebestyou.mykajabi.com/pl/2148710792

A Solid Plan

Now something that is just as important, if not more important, than having a clear goal and strong reason… is having a solid plan and structure that allows you to actually achieve your goals.

Everyone can have the same goal, but that doesn’t mean they’ll achieve it.
You achieve your goals by executing on your plan, not just knowing your goal.

When I say plan, I mean the specific actions you will take every day that keep you consistent.

For example — let’s say your goal is to run a marathon.

Next, you need the system. It might look like:

Run: Monday, Wednesday & Saturday — 5–6am
Strength train: Tuesday, Thursday & Friday — 5–6am
Stretch: Monday, Wednesday & Sunday — 6–7pm

Then you block these non-negotiable actions into your calendar — like the picture above.

By doing this, you give yourself a clear path toward your goal.
But here’s the truth:

You can have a goal.
You can block the actions.
You can plan everything out on your calendar…

But the next principle is what will actually allow you to remain consistent every day.

KEEP YOUR WORD

For me, this is the most important one.
But the reason I didn’t start with it is because, as I said before, when I didn’t have goals, a strong reason, or a plan, I struggled to keep my word.

So I give myself a helping hand by putting those things in place first.
But with that said — keeping your word to yourself is everything.

If you say you’re training for a marathon, then on the days you said you’ll run, strength train, and stretch, you stick to the plan.

If you have your goals locked in, a strong why, and a plan for:

Early mornings
Staying in at the weekend
Your diet
Whatever it is

You keep your word and do what you said you were going to do.

Why is this important?

Consistency is simply showing up each day and doing exactly what you said you would do — nothing more, nothing less.
You said you were going to do something… and you did it.

When you do that, you build:

Consistency
Confidence
Momentum
Self-trust

But most importantly, you build habits.
And those habits are what allow you to remain consistent no matter what.

IDENTITY

The reason I remain so consistent in my life now is because it's part of my identity and who I am as a person.
It’s just what I do.

Some days it takes effort, and it still requires discipline at times, but most of the things I’m consistent with are simply part of who I am.

I run because I am a runner
I train because I see myself as a fit, strong person
I study each day because I am someone who studies
I get up at 4/4:30 because I see myself as an early riser
I don’t drink, do drugs or smoke because I’m not that person anymore

I remain consistent because it’s who I am.

The most powerful force in the human personality is the need to stay consistent with how we define ourselves.

If I see myself as fit, healthy, and strong, I will remain consistent with the habits and behaviours that align with that person.

Alternatively, if I see myself as a party-goer / “jack the lad”, I will remain consistent with the behaviours and habits that align with that identity.

So how do you get to this point?

Yes by practicing the habits of the person you want to become consistently…
But also by seeing yourself as that person and building evidence along the way.

You need proof that supports your identity and if you’re being inconsistent, it’s hard to fully adopt the identity you want.

The more consistent you are, the faster you become the person you want to be.

A Challenge

Now I want to set you a challenge.

I don’t like to just give out knowledge, because knowledge is not power without application.

So, if you're up for it, follow these steps:

Set important and meaningful goals that will hold you accountable to the consistency you want to build.
Set a clear plan with the exact actions you need to take every day that will move you closer to your goals.
Set yourself a 60/90 day challenge on the habits you want to stay consistent with — for example: 6am wake up, reading & meditation.
Don’t pick too many — these might not be habits yet, so 1–3 is plenty until they become a part of you.
Cut down any bad habits that are going to stop you remaining as consistent as you'd like.
KEEP YOUR WORD to what you say you're going to do. And if for whatever reason you don’t keep it on one day, don’t beat yourself up — understand why, then jump straight back on the horse the next day.

I know if you put the things in place I’ve mentioned today, you will remain consistent to the goals, desires and person you want to become