Today I want to share the number one tool I use to stay consistent and stay on track.

I always try to avoid just giving tips. Instead, I want to share tools and ideas that change beliefs and create breakthroughs. I believe this is one of them. If you get this right and implement it, it will completely change how you measure progress and, in turn, whether you stay consistent or fall off.

The tool is simple: use a week as your primary time horizon for tracking progress (told you it was simple).

Before I share exactly how I do that, let me explain what led me here: a simple framework for classifying weeks as bad, okay, good, or great. This framework lets me zoom out and see how I’m really doing>

The Four Types of Weeks:<

• Great week — The stars align. You hit what you planned, and sometimes more. Training, nutrition, and habits are all A+. These types of weeks don’t happen all the time — but when they do, you know it.
• Good week — Solid execution. Most things happen as planned and it’s a clear step forward, even if nothing was spectacular.
• Okay week — You met challenges and some things didn’t go to plan, but you still moved forward. For me this might look like hitting most training sessions but missing a zone 2. Averaging 6K steps instead of 10K. Landing at 2,350 calories when I aimed for 2,200. Or, getting 60% whole foods instead of 80%. You ticked many boxes, just not all of them.
• Bad week — The wheels came off. Travel, life curveballs, half your planned training missed, a couple of days where you didn’t track food and it got away from you. Multiple things went wrong and the right and only move is to regroup, let it go, and move on.

And here’s the key: you don’t need every week to be great. Now, you also can’t have them all bad. Instead, aim for mostly good (around 80%), with the occasional great and okay, and a rare bad (life happens right?). What you must really, really avoid though is multiple bad weeks back-to-back. Look, one bad week can happen. But, if it does, you better had treat it seriously and springboard quickly into an okay or good week.

That ratio: mostly good, occasional great, occasional okay, rare bad — is what produces great results.

Why a Week Works So Well

The time horizon of a week hits the sweet spot like nothing else.

For a start, it’s not too long. Half-year or annual goals usually become abstract pretty quickly. Life changes, your goals shift, and far-off targets can feel overwhelming. A week is also not too short. A single day is volatile. Also, one bad day doesn’t mean much if the rest of the week is strong.

And that’s the important thing — the time horizon of a week is big enough to matter, and also small enough to influence.

So, forget about months and years. And don’t obsess over a single day. A week is the most useful unit to steer behavior and measure progress.

How I Apply the Weekly Lens

I use the weekly horizon across three areas: training, nutrition, and foundational habits.

1. Training

Every day I jot down in the notes app on my phone — what I did for training and how many steps I took. That rolling picture lets me see how the week is shaping up and adjust. A bad day early in the week doesn’t matter, so long as I string together a couple of strong days after. All that really matters is where I land by Sunday.

A recent week shows how this works in practice:

Monday: I planned to front-load with a weight session, but the day got away from me and I didn’t manage it. All i had to show for the day was 7K steps. Not ideal.

Tuesday: I hit a weight session and 10K steps. That got the weekly average nudged back up.

Wednesday: it got to 4 p.m and I had done nothing. I almost wrote the day off there and then. But, looking at the week-in-progress made the cost obvious. If I let Wednesday go, a great week would be off the table and even a good week would be in doubt. I put my gear on, did 45 minutes of zone 2, brought my steps up, and saved the trajectory.

Thursday: I nailed a good weights session, but only 6K steps. That’s just about fine, given the earlier days step counts. Still recoverable.

Friday: A long walk in the morning, then 45 minutes of zone 2. That landed me at 12–13K steps. With Friday finished like that, I only needed one more workout over the weekend with some solid steps to post a GREAT week.

As you can see, there were two decision points — after a slow Monday and at 4 p.m. on Wednesday — where the weekly view nudged me to act. That’s the power of the framework.

• Early in a week I might run intentionally low on Monday and Tuesday to create some buffer
• If I have a spike on a Tuesday, I will bring Wednesday and Thursday down to average out
• Heading into Friday, if the week is balanced, I can enjoy 2,300–2,500 on the weekend and still hit the 2,200 average

• Protein: I’m aiming for 150g+ on average. If I’m over that Monday–Thursday, that’s excellent. I know I have a smooth run ahead of me
• Fiber: I ai for 25–30g. If the midweek average is low (say 20g), I plan an “overdose” day with extra fiber to raise the week’s average before the weekend.
• Sugar and carbs: I glance at them, mostly to keep sugar reasonable. Much of mine comes from fruit, which I’m fine with.

• Alcohol: 100% (no drinks).
• Sleep: On target.
• Protein: On target.
• Caffeine: One miss, which is fine—I can afford a handful per month and still hit 80%.
• Water: On target.
• Whole foods: Strong start.
• Steps: 50% so far, which triggers a flag to prioritise Friday–Sunday.
• Fasting: Great, but I’m watching it so a single miss doesn’t snowball.