Consistency Without Extremes: What It Looks Like Day-to-Day

What I Thought Consistency Meant

For a long time, I thought “being consistent” meant being perfect.

I believed it looked like working out every morning at 4 a.m., prepping all my meals on Sunday, drinking a gallon of water a day, and never missing a single healthy habit. If I skipped a workout or grabbed takeout? I told myself I was “off track”, “slowing progress”, or even “failing”.

But here’s what I’ve learned (and what I teach my clients and patient’s now):

Consistency isn’t about rigidity, it’s about rhythm.

It’s not always about doing the same thing every day. It’s about showing up for yourself in ways that work with your life—not against it.

Let’s break down what real-world, sustainable consistency actually looks like and how you can finally stop chasing extremes and start creating momentum.

Why Extreme Approaches Backfire

If you’ve ever started a plan that asked for 100% commitment from day one, you’ve probably also experienced the crash that follows:

• Burnout from overtraining

• Bingeing after rigid food rules

• Guilt when you miss a day and feel like you’ve “ruined” everything

These cycles create temporary results—but long-term frustration.

The problem isn’t that you’re inconsistent. The problem is that the plan placed unreasonable demands on you while never making space for your reality.

The Consistency Spectrum: What It Actually Looks Like

Imagine a scale from 0 to 10:

• 0 = completely off

• 10 = totally locked in

Most people aim for 10 every day, but real life often gives us 5s, 6s, and 7s.

The goal? Not to hit 10 every day, but to stay out of 0.

That’s real consistency. Showing up even on the messy, inconvenient, less-than-ideal days.

And that is where real progress is made. The 5s, 6s, and 7s are your friends!

5 Habits That Build Consistency Without Extremes

1. Create a Flexible Framework, Not a Rigid Schedule

• Instead of: “I have to work out 6 days a week at 4:00 a.m.”

• Try: “I aim to move my body 4–5 times a week in ways that feels good and fits my the demands of my schedule.”

This allows you to adapt based on travel, stress, or energy levels—without quitting altogether.

2. Build In “Imperfect Options”

• Have a go-to 10-minute meal when you don’t have time to cook. A favorite in our household is 2 eggs, 2 slices of Ezekiel bread, avocado mash, and fat free feta. 

• Have a 10-minute walk or stretch routine when you can’t do a full workout.

• Have pre-packed snacks for busy days.

Imperfect options keep the habit alive and keep you out of the all-or-nothing trap.

3. Use Habit Stacking

Pair a new habit with something you already do:

• Drink a glass of water while waiting for your coffee

• Stretch for 2 minutes while brushing your teeth

• Pack your breakfast and lunch for the next day while putting dinner away

🔗 These tiny connections make habits automatic and sustainable.

4. Track Your Effort, Not Just Outcomes

Keep a “consistency calendar” where you track how often you:

• Moved your body

• Ate a balanced meal

• Got quality sleep

• Practiced stress management

📅 Seeing your streak of effort can be more motivating than waiting for the scale to move.

5. Give Yourself Grace and Keep Going

Consistency means forgiving the skipped workout, the missed meal prep, or the stress snack and getting back to your rhythm without the shame spiral.

🧠 The faster you recover from an “off” day, the more consistent you become.

Real-Life Example: A Week of Sustainable Consistency

This is what real consistency looks like: effort, flexibility, and self-compassion.

MONDAY

• 30-min walk at lunch

• Cooked dinner at home

• Meditated 5 mins before bed

TUESDAY

• No workout—long workday

• Grabbed a protein bowl on the go

• Skipped journaling

WEDNESDAY

• 20-min strength session

• Grocery shopped & prepped

• Wrote 2 things I’m grateful for

THURSDAY

• Stretched before bed

• Ordered takeout, added a veggie

• Prayed with my family before dinner

FRIDAY

• Full workout at gym

• High-protein breakfast

• Took a screen-free lunch break

SATURDAY

• Long hike with family

• Ate out, skipped tracking

• Rest day, no judgment

SUNDAY

• Gentle yoga

• Batch-cooked lunch

• Reviewed goals for the week

How to Stay Consistent When Motivation Dips

Because let’s be honest, motivation comes and goes.

The secret? Don’t rely on motivation. Rely on systems.

• Environment: Keep healthy options visible and convenient

• Reminders: Use calendar alerts or habit trackers

• Accountability: Work with a coach or ask a friend to be your accountability partner

• Identity: Remind yourself, “I’m someone who takes care of my health even when it’s hard”

The Power of Progress Over Perfection

You don’t have to be perfect to make progress. You just have to keep showing up messy, imperfectly, consistently, and with a whole lot of self-compassion.

At Lively Holistic Health, we help you build habits that live in the real world. That move with your seasons, your schedule, and your energy.

Because health isn’t about discipline it’s about relationship. With your body, your habits, and your future self.

So let’s stop swinging between extremes. Let’s start building the kind of consistency that lasts a lifetime.

👉🏻👉🏻👉🏻For those ready for additional support, DM me on Instagram @dr.mlivesey to chat about what that looks like for you.