The Progress Loop
How to stop starting over and build real consistency
Let’s talk about the real reason most people stay stuck:
It’s not the wrong plan. It’s the wrong loop.
If you’ve ever said:
“I was doing well but fell off again”
“I just can’t stay consistent”
“I know what to do, I just don’t do it”
You don’t need more willpower. You need to rewire how you approach progress.
In the Rewire phase of the Optimise Method™, we help clients stop fighting their habits—and start reshaping them.
Here’s how to get started.
✅ Tool 1: Understand the Loop
All habits run on the same loop:
Cue → Routine → Reward
The problem? Most “fitness plans” only give you the routine part. But if you don’t know your cues and rewards, you’ll never stick with it.
Example:
Cue = Stressful workday
Routine = Skip gym, scroll phone
Reward = Temporary comfort + escape
You can’t break a loop. But you can replace it.
That starts with awareness.
✅ Tool 2: Use Progress Anchors
Most people rely on motivation. It’s unreliable.
Use anchors instead—small, stable points that keep you connected to the process.
Try these:
2-minute version of your key habit (even on bad days)
Weekly win journal (track momentum, not perfection)
“I am” identity filter — Ask: What would a consistent person do today?
Small wins reinforce identity. Identity drives behaviour. That’s the loop we want.
✅ Tool 3: Pattern Interrupt Prompts
You don’t need to do everything right.
You just need to catch yourself in the pattern before it spirals.
Ask yourself:
“What would I do today if I already felt on track?”
“What’s one action that moves me 1% forward?”
“What am I avoiding by not doing this?”
These interrupt autopilot and put you back in choice mode.
Bottom Line
You’re not lazy. You’re not broken. You’re just running an old loop that’s no longer serving you.
Rewiring isn’t about being perfect—it’s about making progress your default setting.
Ready to break the cycle?
This is what I help clients do inside the Optimise Method™:
Build systems that make consistency easier—by design, not discipline.
If you’re ready to stop starting over, book a quick call here and let’s map out what needs to shift.
Feel like you’re still in burnout mode?
You might want to start with the Reset Guide or Rebuild Guide.
