Progress Over Perfection

How To Build Habits That Stick

Have you ever set out to accomplish a goal, beginning with full steam ahead, only to crash and burn after life throws you a curveball? Perhaps when you got started, everything was smooth sailing, so you were able to (insert goal/habit here) daily without any complications. Then your child gets sick, you get sick, work gets busy, you go on vacation, etc., and your motivation seems to dissipate. You watch the routine you had just started to establish begin to unravel. Suddenly, it’s been weeks since you’ve worked toward this goal, and uncertain about how to get started, you decide to wait for the “right” time to jump back in.

If this scenario sounds familiar, you’re not alone. As a coach, I have so many clients come to me after they have tried and tried to work toward a goal, only to be completely derailed when life throws them a curveball. The question then is, 

How do we maintain motivation or momentum when our circumstances aren’t perfect?

A Common Example

Let’s say that your goal is to exercise five times per week for 45 minutes. You begin with all kinds of motivation and excitement, and your plan is going well until:

Time passes: Weeks later, it feels daunting to get back into your routine, and you decide to wait for the “perfect” time to restart.

Work demands increase: A project deadline is approaching, and you need to put in extra hours.

You skip a workout: You tell yourself it’s just one day, and you’ll make it up tomorrow.

The cycle continues: Work remains busy, and you keep skipping workouts, waiting for things to “calm down.”

A Better Approach: Backup Plans

While setting a goal like 45 minutes of exercise five times per week is a great starting point, life is rarely perfect. That’s why you need a backup plan to maintain momentum even when things don’t go as planned.

Here’s how to create a flexible approach:

Stay consistent: Even small wins each day keep you engaged.

Adjust your expectations: If 45 minutes isn’t feasible, what can you do?

Think small. Can you do 15 minutes? 5 minutes? 1 minute?

Make it too easy to fail.

Examples of scaled-down goals:

• 10 squats
• 1 minute of movement
• A 5-minute stretch session

Why It Works

• Daily wins build momentum: Small actions release dopamine, giving you a sense of accomplishment and motivation.
• Consistency builds habits: Repetition helps you form the identity of the person you want to become, whether it’s someone who exercises, journals, meditates, or eats healthily.
• Progress over perfection: The key is to focus on forward movement, no matter how small.

Focus on Connection Over Perfection

This flexible approach to goal-setting ensures that even when life gets hectic, you can stay consistent, build lasting habits, and maintain your momentum. Whatever habit or goal you’re working toward, remember that small, achievable actions lead to long-term success. Progress, not perfection, is the key to navigating life’s curveballs while staying aligned with your goals.