Stretch a rubber band once and it snaps back. Stretch it every day and it slowly holds a new shape.

One effort changes nothing permanent, and that is not a failure of the effort. Capacity moves only when the same demand comes back often enough that staying the old shape becomes more expensive than adapting. The first attempt is meant to snap back, and it is the tenth and the fortieth that get remembered.

Choose one stretch small enough to repeat daily rather than one big enough to impress you. Do it on the days it feels pointless, since those are the ones doing the work. Measure in months, and let the early snapping back stop meaning anything.