The Minimalist Minute

Welcome to the weekly dose of brain juice that helps you build better habits, get fit and live longer.

If you still haven’t gotten your copy of the Habits Academy, you can get it here.

In today’s instalment:

• Why “just one day off” is rarely just one day

• Skipping today compounds in the wrong direction

#habits

There’s this little lie we tell ourselves:

“I’m the kind of person who trains no matter what.”

But habits aren’t just about what you do—they’re about what you reinforce.
Every time you show up, even when it’s inconvenient, you reinforce the identity: “I’m the kind of person who trains no matter what.”

But every time you skip without a real reason, you’re reinforcing the opposite:“I’ll do this when it’s easy.”

You don’t just lose one workout—you lose a vote for your future self.
Momentum doesn’t just stall, it reverses.

One day missed becomes three.
Three becomes a week.
And now you’re starting from zero again.

Instead of asking “Should I skip today?” ask: “What’s the smallest version of this I can still do?”

#longevity

This isn’t about perfection. It’s about persistence.

A 2022 study from the British Journal of Sports Medicine found that consistency in even moderate physical activity—like walking or resistance training 2–3x per week—had significant impacts on lifespan and quality of life.

In contrast, stop-start training patterns had lower overall benefits, even if the intensity was high during active periods.

The takeaway? Your body responds better to consistency over intensity.
Skipping today doesn’t just cost you calories—it may cost you momentum, mood, and long-term gains.

#quote

I hope you enjoyed this week’s instalment of the Minimalist Minute.
Got anything you want to know? Hit reply to this email and I’ll include it in a future edition.

Stay frosty,
Brett