Measurable promises with proof and consequences.
Commitments are measurable promises with proof + consequences.
How to write a great commitment
Show up 4x this week
Hit the gym four times, no excuses.
8k steps daily for 7 days
Walk at least 8,000 steps every day this week.
3 runs this week
Log three outdoor or treadmill runs, verified via Strava.
Lift 3x this week
Complete three full lifting sessions with logged sets.
Sleep 7+ hours, 5 nights
Track and hit 7 or more hours of sleep five nights.
Hit protein goal 5 days
Log your daily protein target in MyFitnessPal or similar.
20-min morning yoga, 5 days
Start each morning with a 20-minute yoga or stretch session.
Cycle 50 miles this week
Log 50 total miles on the bike — road, trail, or indoor.
