Have you ever poured your heart into a new habit—maybe writing, running, or learning something new—only to feel crushed when you couldn’t keep it up every single day? Or maybe you’ve been grinding away at work, wondering if your efforts will ever pay off, if that deal will close, or if the promotion you’ve been eyeing will ever come? I’ve been there, wrestling with doubt and frustration, and it taught me that it’s not about being perfect—it’s about showing up consistently. Consistency over long periods of time has allowed me to find fulfillment and joy in daily life, even when nothing spectacular happens.
My Journal Journey
When I was a kid, I fell in love with journaling. There was something special about jotting down my thoughts, untangling and organizing the mess in my mind. But life, as it does, got in the way. I’d miss a day, then two, and soon enough, I would feel guilty. “If I can’t do this every day, why bother?” I told myself. So, I quit. The journal sat untouched, a reminder of why I shouldn’t pick it back up again, because I’d inevitably miss a day.
Fast forward to college, and something shifted. I don’t know what sparked it but I picked up the pen again. This time, I changed my paradigm: missing a day wasn’t the end of the world. I’d just start again tomorrow. That small act of grace transformed journaling from a source of stress into a steady anchor in my life. It wasn’t about being perfect. It was about doing it regularly, not daily. And…I’ve kept journaling ever since, missing days without stressing about it. What a gift journaling has been for me; It’s helped me dig deeper into my faith, it’s gotten me through several jobs, health issues, marriage, adopting our boys, friendships, and everything in between.
Have you ever let a missed day or week derail something you cared about? What would happen if you gave yourself permission to just keep going? Pick up where you left off.
Consistency in Health: Running and Weightlifting
I was athletic my whole life, playing soccer through college. Being an athlete was part of my DNA until I had a health scare that forced me to open up my eyes. Reviewing my blood panel I was blindsided by the reality that I hadn’t played soccer or done much physically in over a decade. I’d mostly been sitting at a computer, a plane seat, a car seat, or a restaurant seat eating, drinking, and not being active.
My doctor told me I needed cardiovascular exercise and weightlifting. My gut reaction was to go all in, but I know myself, I knew I would train hard for a few months, seeing some quick results, and then drift away. I’d been down this road before, “been there, done that”, and I knew it wouldn’t stick. Instead, I decided I wanted to be the kind of person who’s still running and lifting weights 30 or 40 years from now. This became my mantra, I’m not doing this for myself today, I’m doing this for myself 30 years from now.
So, I started small. 1-2 miles a few times a week along with some weightlifting. Nothing heroic, just consistent. For months, I felt like I was running in place— pun intended. Then, one morning, I caught my reflection and saw it: actual muscle definition. I’ve been skinny and I’ve been heavy; I’ve never been muscular. This was new!
After a year of running consistently, I remember thinking on a 2-3 mile run, “I wonder if I could run a marathon?” Sixteen weeks later, I did. Crossing that finish line wasn’t just about the race; it was physical proof that steady effort could take me places I never thought I’d go.
The Slow Burn of Work
Work can feel like a treadmill sometimes. I’ve spent countless months, sometimes years pouring energy into projects, trying to make a difference and add value to our company and customers; all while wondering if anyone even notices. It’s exhausting to feel like you’re on a slow boat to nowhere. But then, something breaks through. A deal I’d been nurturing finally closes. A project I’d been chipping away at is delivered with positive impact. Or, out of nowhere, a colleague pulls me aside to affirm me for something I never realized they noticed. Those moments aren’t luck—they’re the harvest of showing up, day after day, even when it feels like nothing’s happening.
I’m working on another article on finding joy in “the process”. Building processes and habits that allow you to find fulfillment on the days when nothing big seems to happen; and if you’re like me, these are the majority of days.
Consistency Through the Ages
To achieve lasting success in athletics, much like in dieting or any meaningful pursuit, it’s clear that a long-term lifestyle change is essential, not just a fleeting burst of effort. As Aristotle, one of the greatest thinkers of all time, stated:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Aristotle’s wisdom reminds us that our lives are shaped by the daily choices we make, not just the rare moments of triumph or struggle.
The 10,000-hour rule, popularized by Malcolm Gladwell in Outliers and inspired by K. Anders Ericsson’s research, underscores the power of consistency through examples like Tiger Woods, whose relentless practice over the course of years set him apart:
“The people at the very top don’t work just harder or even much harder than everyone else. They work much, much harder.”
While intensity has its place, I believe consistency is the foundation. Many start with intense effort because it’s easier to do today, but I’d argue for prioritizing consistency first, gradually ramping up intensity as you prove you can sustain the habit. Consistency holds value even with modest intensity, while intensity without consistency fades quickly.
Consistently scheduling milestones can help you to stay on track, and keeping future events on the calendar—like a vacation, a Sunday family dinner, or your next race—helps sustain motivation. Equally important is making the journey enjoyable for both you and your stakeholders, often our families. Long-term success depends not just on their support but on their enthusiasm, cheering us on. If running is your thing, consider planning a 10K in a lively destination your family will love, blending commitment with fun. When heading out for early morning or afternoon runs, you can remind them of the exciting race-day trip ahead, keeping everyone invested in the goal.
Time Flies
The older I get, the faster time seems to move. As a kid, a summer felt like a lifetime. Now, a year passes in the blink of an eye. It’s wild, and it’s a wake-up call. The habits and things I consistently focus on today, whether it’s running, lifting, or learning will define who I am tomorrow. And tomorrow comes fast.
Don’t trust me, take John Maxwell’s word for it: "Small disciplines repeated with consistency every day lead to great achievements gained slowly over time."
Love Everyday
Family life often feels like juggling a million things—energy, time, and money all flying around. But I’ve learned that keeping my spouse and kids close doesn’t come from big, showy moments that fizzle out quickly, although those are fun peak moments. The small stuff that is practical to do every day is the stuff that builds over time. Sometimes it can feel like I don’t have the energy to whisper “I love you” to my wife after a rough day, laugh at the silliness of the kids over a cheap pizza night, or read one more bedtime story when I’m bone-tired. But I believe these little, consistent acts of love pile up and show that love is a consistent choice, not just a feeling.
Compounding Effects
I had an epiphany while reviewing my investment account one day that just like money grows steadily in the stock market through the magic of compound interest, good habits compound over time. Every small action, whether it’s my morning run, a page in the journal, or a kind word to my wife, is like a deposit in my personal growth account. At first, the gains seem tiny, almost invisible, much like the slow early returns on a modest investment. But with consistency, these efforts build on each other, gaining momentum. A single workout didn’t make me a marathoner, just as a single dollar won’t make me rich. But stacking these workouts or dollars day after day, and the results multiply exponentially—stronger health, deeper relationships, and a sharper mind, all mirroring the wealth that grows when you patiently let time and consistency work their magic.
A Life Built on Showing Up
Consistency isn’t glamorous. It’s not the stuff of viral videos or motivational posters. But it’s real, and it’s what builds a life you’re proud of. Whether it’s a journal, raising your kids, or a desk full of projects, the secret is simple: keep going. Perfection will trip you up, but persistence will take you where you want to go.
My friends over at The Rundown by TRE just posted a story that tells the amazing true story of Des Linden. Her story encapsulates consistency and resilience, despite years of not achieving her goal. It’s a short and inspiring read. Check it out with this link.
Deeper Dive
Check out these books for more in depth exploration of the topic.
Clear, James. Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Penguin Random House, 2018.
This book is a cornerstone for understanding habit formation, emphasizing small, consistent actions that compound over time
Duhigg, Charles. The Power of Habit: Why We Do What We Do in Life and Business. Random House, 2012.
Duhigg explores the science of habits, including the habit loop (cue, routine, reward).
Gladwell, Malcolm. Outliers: The Story of Success. Little, Brown and Company, 2008.
Outliers introduces the “10,000-hour rule,” based on K. Anders Ericsson’s research, to illustrate the role of consistent practice in achieving mastery.
Ericsson, Anders, and Pool, Robert. Peak: Secrets from the New Science of Expertise. Houghton Mifflin Harcourt, 2016.**
Co-authored by K. Anders Ericsson, whose research inspired the 10,000-hour rule, this book refines the concept by emphasizing deliberate practice—focused, goal-oriented effort under guidance—over mere hours of practice.
Maxwell, John C. The 15 Invaluable Laws of Growth: Live Them and Reach Your Potential. Center Street, 2012.
This book explores personal growth through consistent disciplines.
Syed, Matthew. Bounce: Mozart, Federer, Picasso, Beckham, and the Science of Success. HarperCollins, 2010.
This book examines the role of practice and opportunity in achieving success, drawing parallels to Gladwell’s Outliers and Ericsson’s research. It discusses how consistent effort, not innate talent, drives excellence.
Dweck, Carol S. Mindset: The New Psychology of Success. Random House, 2006.
Dweck’s concept of a growth mindset is eye-opening and game-changing. Chances are, you’ve heard the term “growth mindset”. This is where it came from.
Colvin, Geoff. Talent Is Overrated: What Really Separates World-Class Performers from Everybody Else. Portfolio, 2008.
This book builds on Ericsson’s research, arguing that deliberate practice, not innate talent, drives exceptional performance.
Research Papers
Ericsson, K. A., Krampe, R. T., & Tesch-Römer, C. (1993). The role of deliberate practice in the acquisition of expert performance. Psychological Review, 100(3), 363–406.
2. Macnamara, B. N., Hambrick, D. Z., & Oswald, F. L. (2014). Deliberate practice and performance in music, games, sports, education, and professions: A meta-analysis. Psychological Science, 25(8), 1608–1618.
3. Huebner, M., Arrow, H., & Garinther, A. (2022). How heavy lifting lightens our lives: Content analysis of perceived outcomes of Masters weightlifting. *Frontiers in Sports and Active Living, 4*, 778491.
Hayes, J. R. (1981). The Complete Problem Solver. Philadelphia: Franklin Institute Press.
Additional Sources:
The Rundown by The Resilience Exchange (TRE). “Des Linden’s Story of Consistency and Resilience.”
Aristotle. Nicomachean Ethics. (Translated by W. D. Ross, 1925).
Share this post