A plan built around your ideal behavior needs a backup for your ordinary behavior.

Schedules get designed by your best hour, for a person who does not exist most of the time. The version of you who wrote the plan was rested and uninterrupted; the version who carries it out is tired, behind, and has other people claiming the evening. A plan with no allowance for that ordinary self does not bend, it breaks, and then it takes your confidence with it.

For each thing you are trying to keep up, decide the smallest version that still counts. Ten minutes, one page, a walk to the corner. Write it down beside the full version so you are not inventing it while exhausted.