Wednesday Reps, July 1, 2026
Be a dial, not a light switch...
Jon here… I did 9 minutes on the bike this morning. Not my goal of 40. NINE… then I racked it and got the kids breakfast.
2 years ago I would’ve skipped it. 9 minutes felt pointless, not worth changing clothes for. These days I know better. 9 minutes done beats 40 minutes undone.
That’s the whole game with this stuff. Mental and physical fitness get built the same way, in small boring reps you can actually repeat, not in the big heroic session you do once and tell people about.
Most folks try to run their well-being on willpower. Wake up motivated, white-knuckle the good habits, then fall off the second life gets heavy. And life always gets heavy. There’s a study Will and I come back to a lot, on judges deciding parole cases. Early in the day, fresh, they granted parole at a high rate. Right before lunch, running on fumes, that rate fell off a cliff. Same judges, same kinds of cases. The thing that changed was how much gas they had left in the tank.
Willpower runs out. A system holds.
So I build reps so small I can’t fall off of them. One slow breath before I open the laptop. 9 minutes on the bike when 40 isn’t in the cards. The bar is low on purpose. Low enough that “I’m tired” and “I’m slammed” stop working as exits.
The reps look like nothing on any single day. That’s exactly why people quit them. You have to fill the tank before you lead the team and that doesn’t happen in one grand gesture. It shows up in the unglamorous thing you did again today when nobody was watching and nothing felt different… yet.
Some weeks I string them together clean. Some weeks I drop half of them, give myself grace (not an excuse), and pick the bar back up the next morning.
What’s one rep small enough that you could do it even on your worst day this week? Start there.
Your Thursday Three Things tomorrow and Friday’s Debrief is about setting down the stuff from this week that was never yours to carry.
A few free tools if you want to put this into practice:
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