How to Build Consistency When You’d Rather Just Scroll Social Media

Consistency doesn’t happen by accident—it’s designed. Let’s make it your superpower.

Ever Start Strong but Fizzle Out?

Raise your hand if this sounds familiar: You set a goal, dive in with enthusiasm, and by week two, you’re binge-watching videos of people living their best lives while your goals gather dust. Don’t worry—you’re not alone. The truth is, building consistency isn’t about being more disciplined or motivated. It’s about working smarter, not harder.

Consistency is like a muscle—something you build over time. And the secret isn’t willpower (spoiler: willpower is fickle). The real magic lies in creating systems, environments, and habits that work for you, even on your laziest days.

Today, we’re diving into how to build consistency that sticks—no matter how tempting that next video scroll may be.

Why Consistency Feels Impossible (Hint: It’s Not You—It’s Your Systems)

Let’s be real: The biggest myth about consistency is that you just need more motivation. Nope. Motivation is about as reliable as your cat coming over when you call it. It teases you with hope, then leaves you hanging.

What you need instead are optimal defaults—a fancy way of saying “set yourself up to win automatically.” When your environment supports your goals and the path of least resistance leads to progress, consistency becomes your default mode.

Step 1: Find Your “Why” (And Make It Personal)

If you don’t know why you’re doing something, it’s easy to skip it. The key to staying consistent is connecting your goal to something deeper than just “I should” or “I feel like I have to.”

Think about it this way: When you anchor your actions to your core beliefs or values, they become a reflection of who you are, not just something on your to-do list.

Example:

• Weak Why: “I should work out to lose weight.”
• Strong Why: “I exercise because I believe in taking care of my body, so I have the energy to show up for my family and goals.”
  
  

Pro Tip: Use Your Momentum Map

In The Momentum Map – Your Guide to Finally Finish What You Start, there’s a built-in space to reflect on your “why.” Use it to get clear on what drives you. When your actions are powered by purpose, consistency becomes a no-brainer.

Step 2: Optimize Your Environment (Set Up Your Defaults)

The environment you create either helps or hurts your goals. If Instagram is your kryptonite, scrolling isn’t a character flaw—it’s a default. Change the environment, and you change the outcome.

How to Design Optimal Defaults:

1. Remove Temptations: Keep your phone out of reach during focus times.

2. Add Friction to Bad Habits: Log out of apps that suck your time. Make it annoying to log back in.

3. Make Good Habits Easy: If you want to work out, arrange to meet a friend and lay out your clothes the night before. Want to read more? Keep your book on your pillow.

Pro Tip: Automate Success

If it feels hard to start something, automate it. Schedule your workouts, pre-plan your meals, or set reminders for daily journaling.

Step 3: Create Tiny Habits (Start Small, Win Big)

You don’t need to leap tall buildings in a single bound. Consistency thrives on small, repeatable actions that snowball into big results. Tiny habits may seem insignificant at first, but they’re the building blocks of massive change. Think of them as the domino effect in your life—one small push can create unstoppable momentum.

Why Tiny Habits Work:

• They’re easy to start, so there’s no overwhelm.
• Success builds momentum and confidence, proving to yourself that you can stick with it.
• They’re hard to fail, which means no guilt spiral, just progress—even if it’s baby steps.

Examples of Tiny Habits:

• Instead of “work out for an hour,” start with 15 squats a day.
• Instead of “meditate every morning,” try one deep breath before you check your phone.
• Instead of “write a book,” commit to 10 minutes of writing daily.
• Want to read more? Set a goal to read one page a day.
• Dreaming of a decluttered home? Clear one drawer, not the whole house.

Each tiny habit is a win, and those wins add up faster than you’d think. Start small, stay consistent, and watch as these seemingly minor changes transform your life.

Step 4: Use the “Hell Yes or Hard No” Framework

Say goodbye to overcommitting and hello to boundaries. The fastest way to derail consistency is spreading yourself too thin, juggling too many priorities, and saying yes to things that drain your energy. This framework isn’t just about cutting back—it’s about reclaiming your time and energy for what truly matters. If a new commitment isn’t a hell yes, it’s a hard no.

How This Helps:

• Frees up time for the goals that align with your purpose.
• Prevents burnout by directing your energy toward fewer, more impactful tasks.
• Simplifies decision-making, leaving guilt at the door.

Pro Tip: Make It Official

Use The Momentum Map to list out your top priorities and filter them through this framework. When you’re crystal clear about your goals, it’s easier to recognize distractions and let them go. Anything that doesn’t move you closer to your objectives? It’s a no, without hesitation or regret. Protect your “hell yes” energy like it’s gold.

Step 5: Plan for Disruptions (Because Life Happens)

Let’s be real: life has a way of throwing curveballs when you least expect it. But here’s the good news—you don’t need perfection to stay consistent. The real magic lies in planning for the chaos before it hits.

How to Stay Consistent in Chaos:

• Have a Minimum Baseline: When time or energy is tight, scale back instead of giving up. Can’t do a 30-minute workout? Do 10 push-ups. No time for a full journal entry? Write two sentences—it still counts.
• Set Flexible Goals: Life isn’t a straight line. Shift your focus from rigid expectations like “every single day” to achievable ones like “three times this week.”
• Forgive Slip-Ups Quickly: Missed a day? No big deal. Consistency isn’t about never failing—it’s about bouncing back without the guilt trip. The sooner you let it go, the faster you’ll be back on track.

Pro Tip:

Use the Momentum Map to outline your main goals and build in contingency plans for when life gets messy. That way, when disruption hits, you’ve already got a plan to keep moving forward.

Step 6: Accountability is Everything

Let’s face it: going solo is overrated, and honestly, a little boring. Accountability isn’t just about someone checking up on you—it’s about having a cheerleader, a reality-checker, and someone who’ll give you that “you better work” side-eye when you’re slacking. Consistency becomes way more achievable (and way more fun) when you’ve got backup.

How to Find Accountability:

• Buddy System: Find someone who’s equally committed and can match your hustle. Bonus points if they’re a little competitive—it’ll keep you on your toes.
• Join a Community: Surround yourself with badass, like-minded people who motivate you to show up, even when you don’t feel like it. (Soul on Fire, anyone?)
• Use Tools: Habit trackers, apps, and sticky notes on your mirror—whatever keeps you honest and focused.

Pro Tip:

Your accountability squad should hype you up and call you out. Choose people who’ll clap for your wins but won’t let you make excuses.

Step 7: Celebrate the Wins (Even the Small Ones)

Let’s be real: you’re not a machine, and consistency isn’t about grinding endlessly without a pat on the back. Wins—big or small—deserve recognition. Celebrating isn’t just for milestones; it’s for the everyday victories that add up over time. You got out of bed and stuck to your morning routine? Win! You chose water over soda today? Double win! Every step forward deserves a moment of joy, and trust me, those moments build momentum.

How to Celebrate:

• Treat Yourself: Whether it’s a fancy latte, a guilt-free Netflix binge, or a new pair of workout leggings, reward yourself after a week of showing up.
• Share Your Wins: Tell your accountability buddy, post in a supportive group, or shout it out in the Soul on Fire community. Let others hype you up!
• Reflect on Progress: Grab your journal and take a second to look back. What’s changed? How do you feel? Chances are, you’ve come further than you realize.

Celebrating isn’t indulgent—it’s fuel. The more you acknowledge your progress, the more you’ll want to keep going.

Closing the Loop: Consistency Isn’t Magic—It’s a System

Consistency isn’t about waking up every day bursting with motivation—nobody feels like that all the time! What separates the go-getters from the quitters isn’t willpower; it’s systems. When you’ve got optimal defaults, tiny habits, and accountability in place, you don’t need to rely on fleeting emotions to get things done.

And the best part? You’re not alone in this. You’ve got tools, a community, and your very own roadmap to make consistency feel like second nature. Start with one small step today, build from there, and watch how those steps transform into unstoppable momentum. Let’s make it happen—you’re more than ready.

Remember, consistency isn’t about being perfect—it’s about showing up, even when you’d rather scroll social media. Every small step you take adds up, and before you know it, you’ll be crushing goals left and right.

So, what’s the first habit you’re going to tackle? Let me know in the comments—or better yet, grab The Momentum Map and start your consistency journey today.