Old habits come back when you’re tired. Plan for tired you, not motivated you.

Plans are designed by the version of you that is feeling good. That version has energy, time and goodwill, and it cheerfully commits the tired version to a run at six in the morning, which the tired version then declines. Old habits do not wait for a crisis; they wait for eleven at night after a long day, when nothing is being supervised.

So design for that person. Keep the clothes out, the food already made, the phone charging in another room, the session shortened to fifteen minutes. Make the fallback so small it cannot be refused.