Keep It Simple: Why Consistency Beats Going All-In

Every January, we all get that burst of energy to set big, bold goals. "This is the year I’ll work out five days a week!" or "I’m going to completely clean up my diet starting right now." Sound familiar? You start off strong, full of motivation, and then… life happens. You skip a day, then two, and suddenly it feels like the wheels have fallen off. Been there, right?

Same here. I’d tell myself every January, "This is it—I’m going to crush my new workout plan!" For the first week or two, I’d go all-in, pushing myself like crazy. But by week three? I’d be totally burned out. In my head, I’d think, "Ain’t nobody got time for this?"

That’s when it hit me: the problem wasn’t my goal—it was my approach. I was sprinting when I should’ve been walking. What if instead of trying to do it all at once, we focused on showing up consistently? Turns out, those little steps can take you further than trying to tackle everything in one big leap.

There’s a saying in Jamaica: “One one coco full basket.” Translation? Small, steady steps add up to big results. Let’s talk about why that works.

?Why Consistency Wins Every Time

1. It’s Easier to Stick With: Starting small helps you ease in. Every little win boosts your confidence and keeps you moving.
2. No Burnout: Going all-out feels good at first, but it’s not sustainable. Consistency keeps you from overdoing it.
3. Habits That Last: When you show up regularly, even in small ways, you’re building habits that actually stick.
4. Celebrate the Small Wins: Progress doesn’t have to be huge to matter. Consistency helps you notice and appreciate every step forward.

How to Stay Consistent (and Actually Enjoy It)

1. Start Tiny: Don’t overwhelm yourself. Want to work out? Start with 10 minutes a day. Want to eat better? Add one veggie to your plate. Keep it simple.
2. Keep It Real: Be honest about what you can handle. Set goals that fit your lifestyle, not some social media version of it.
3. Track Your Progress: Use an app or jot it down in a notebook. Seeing those small wins add up feels amazing.
4. Cut Yourself Some Slack: Skipped a day? No big deal. Just pick it back up tomorrow. Consistency isn’t about being perfect—it’s about showing up more often than not.

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Real-Life Example

Let’s say you want to read more this year. Instead of trying to finish a book a week, just commit to one page a day. Yup, just one page. Over time, you’ll probably find yourself reading more without even thinking about it. The same idea works for eating healthier. Add one piece of fruit to your breakfast or drink one extra glass of water a day. Those little changes add up without feeling overwhelming.

Trust the Process

Big changes don’t happen overnight. They happen because you keep showing up, day after day, even when it feels like nothing’s happening. When you focus on consistency instead of going all-in, you’re building something sustainable—and that’s what leads to real results.

?So as you tackle this year, keep that Jamaican proverb in mind: “One one coco full basket.” Take it slow, keep it steady, and trust that all those little efforts will add up to something amazing. You’ve got this!

Keep sowing and keep growing

Dr. Sheri-ann McLean-Williams

Visit my website today: https://mcleancoachingandconsulting.com/

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