Integrity is mostly boring: doing what you said, on the day you said, the way you said.

Stories never get told about somebody turning up at the time they said. There is no drama in work finished on Thursday because Thursday was the day you named, by the method you described. That is what makes it rare: the standard is not hard, it is just relentless.

Take one commitment you have already made this week and do all three parts of it: the thing, the day, the way. Not a better version, not a bigger one, the one you promised. Then do it again next week, which is the whole technique.