By Keanna Marquez
What day is it? Does it matter? Your goals, your healthy habits, your actions and decisions should not be dependent on what day of the week it is.
I posted the following post down below on my socials recently and I wanted to expand on it:
“Happy #Friday, but keep in mind who you want to be come
Keep your goals in mind as you plan and prepare for the weekend ahead!”
I wish I had a dollar for everytime I heard, “my diet starts Monday,” “I’ll go to the gym on Monday,” Monday, Monday, Monday..
My healthy habits are: to read, to drink a gallon of water, and to exercise, that’s it! And my goal is to perform these healthy habits every single day, REGARDLESS of what day of the week it is, and I do, at least to the best of my ability! I’m not a robot, sometimes I fall short on my water intake or miss a day at the gym, but those occurrences are rare. Below shows how consistent I was with my healthy habits in March, 2025:
- Consistency Tracker
There are 31 days in March, with a consistency rate of 97%, that means I went to the gym 30 out of the 31 days that month! That means I exercised on a few Fridays, a few Saturdays, and on a few Sundays! Why? Because my healthy habits are not dependent on what day of the week it is!!! I am consistent, focused on my goals, and I don’t want my work ethic, my morals, or my desires to change just because it’s 5:00 on a Friday!
While this may sound extreme, remember, my healthy habits aren’t extensive, they’re simple: to read for at least 15 minutes a day, to drink lots of water, and to exercise. Those are simple and easy things I do everyday to help me get closer and closer to my goals and when I make the healthy decision to exercise and drink a gallon of water on a Saturday, guess what tends to follow: the decisions that I make for the rest of the day! One healthy decision leads to another and another and another. I call this a “healthy spiral.”
But this spiral works in both directions, good and bad, and I know this from experience. One decision to go out drinking on a Saturday afternoon with friends leads to the decision to stay out late, which leads to the decision to pick up and eat junk food/ fast food on the way home, which leads to the decision to sleep in on Sunday morning, which leads to the desire for more junk food and laziness the rest of Sunday, and guess how this leaves me feeling Monday morning. Not very motivated, I’ll tell you that much! Instead, I feel upset with myself, feel like I took 10 steps back instead of 10 steps towards my goal, I feel defeated, and like giving up on my goal.
I get it, Monday’s are refreshing and the idea of the start of a new week, the ability to start fresh again is exciting. So if you truly feel that attached to “Monday mornings,” if Monday truly motivates you and helps you feel excited and ready to work then pretend that everyday is Monday!!! Wake up every morning ready to work, ready to diet, ready to chase your dreams like it’s Monday morning!
This may all sound a little dramatic or extreme to you, but it’s the truth, your healthy habits matter and must be performed everyday of the week, regardless of what day it is!
So, think of some smaller and simpler healthy habits that you can stick to. One of the most famous and most popular ones is to eat an apple a day! See how feasible that is! You’ve got this! I’m not asking you to hike a fourteener everyday, I’m asking you to walk around your block everyday, drink a protein shake everyday, read and/ or pray for 15 minutes a day, that’s it!
When you make your plans for the coming weekend, don’t just think about what you want to do this weekend, think about who you want to become in the next month, six months, or year(s)!
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