Elliot Scott 🥉

Hey Brittany, After a long break, make the goal embarrassingly easy so you cannot fail. For the first two weeks, do a 10 minute habit every day right after the same trigger like finishing your morning coffee or getting home, choose walking, light mobility, or a few easy bodyweight moves. Set a timer for 10 and stop when it rings even if you want to keep going so your brain learns that workouts are short and doable. Then add two 20 minute full body sessions per week while keeping the daily 10 minute move. Pick 3 to 4 moves like goblet squats, incline pushups, dumbbell rows, and hip hinges or glute bridges, do 2 sets of 8 to 10 reps each with a weight that feels like you could do 3 to 5 more reps. End every workout with a little in the tank and aim for week one to feel almost too easy. Remove friction the night before by laying out clothes, packing your bag, and putting your shoes by the door, and schedule the exact start time on your calendar like any meeting. Use a simple rule to protect the streak, never miss twice, and if you miss the main workout, do a 5 minute backup before bed like a brisk walk or a few planks. Track minutes done on a wall calendar to keep the streak visible and only increase by 5 minutes or one set per session after two easy weeks.

Start where your brain stops freaking out. Idk, this worked for me: sit on the steps, face in the water, and just blow bubbles while you hum a tune so you don't accidentally hold your breath. Then lean back with a hand on the wall and feel your hips float up; when you tense, roll to standing and reset. Do that until it's boring, then add gentle sculling with your hands so you learn you can steer yourself.