Start embarrassingly small

Most habits die from ambition, not laziness. You set the bar at 'run 5k' and skip the days you're tired — which turns out to be most days. Set it at 'put on running shoes' and you'll never have an excuse.

The two-minute version isn't the goal — it's the entry point. Once you've started, continuing is cheap. The hard part was never the workout; it was the transition into it.

Shrink it until it's stupid

• Read 20 pages → read one page.
• Meditate 20 minutes → sit down and take three breaths.
• Go to the gym → put on gym clothes and leave the house.
• Write an article → write one sentence.

Track the small version, not the ambitious one. On good days you'll do far more — but the square only asks for the minimum, so a bad day still ends in a filled square.

You are not building a workout. You are building the identity of a person who shows up.