A promise nobody’s tracking is the only kind that proves anything.

Commitments with somebody checking are held partly by the checking. The ones nobody is monitoring are held only by you, which makes them the one honest test of what you do when it is genuinely optional. You find out the answer alone and you keep it. Nobody else gets to mark it.

Take one promise you made that nobody would notice you breaking, and keep it exactly. Do not mention having kept it. What matters is what you learn about your own defaults, not what anyone thinks.