You go to bed with the intention of exercising tomorrow.
Then the morning comes and suddenly everything else feels more important.
This exact pattern emerged in a recent coaching session I recorded with a Nerd Fitness reader named Charlie.
Below are Three coaching takeaways You can use these conversations today to avoid the comparison trap, build momentum, and reduce burnout at the beginning of the year.
The comparison trap (and why it keeps people stuck)
Charlie has a pattern that many people fall into: a few months of great consistency, followed by a complete decline.
A reboot feels brutal—not because they don’t know what to do, but because they’re comparing themselves to a past peak.
Take away: Try one accumulation Goal (exactly what we set in the Nerd Fitness Challenge.)
Every training session is a benefit in itself and not a judgment on your previous performance.
Start where you are. Use what you have. Do what you can.
Lowering the barrier to entry (especially in the morning)
Mornings are hard for Charlie, especially early in the day before she can fully concentrate on work. You go to bed at night and plan to work out in the morning, but when the time is right, everything else looks more appealing.
Take away: Consistency is often not about trying harder – it’s about that Eliminate friction.
Sometimes the best move is to make it a habit easier to starteven if it looks a bit unconventional.
When Rules Backfire (the “Rebel” Mindset)
Charlie copes well with systems at work – but he defies them at home. Mornings feel like “my time” and strict rules trigger resistance.
Take away: For some people, consistency is important options with consequences, no rigid rules.
Instead of:
“I have to do this.”
It will:
“Here are my options – and what each choice leads to.”
This small shift preserves autonomy and makes implementation more likely.
Now it’s your turn
Before you close this email, please take a moment to consider:
What small adjustment would you like to try this week?
It could be something you heard in my coaching session with Charlie or something that comes to mind throughout the year.
Treat it like an experiment. Try it. Notice what happens.
If you’d like to respond and tell me what you’re testing, I’d love to hear it.
– Matt
