NON-NEGOTIABLES WORKSHEET

Click the link below for a video walk-through on how to maximize this tool for consistency.

Why This Matters

most women don't fall off their plan because they don't know what to do — they fall off because they're chasing perfection instead of consistency.

the truth is, consistency isn't about doing everything right every single day. it's about showing up for the things that matter most, especially on the days you don't feel like it.

that's what non-negotiables are for.

these are 5 specific things you commit to doing every day, or at minimum Monday through Friday — no matter how busy, tired, unmotivated, or "off" you feel. they're not your whole plan. they're the floor underneath it. the things that keep you moving forward even when life isn't cooperating.

why 5 things, and why this works:

  • it's specific enough to be trackable, but small enough to actually be realistic

  • it shifts your focus from "was today perfect" to "did I show up for what matters"

  • it protects you from the all-or-nothing spiral — one hard day doesn't have to turn into a lost week

  • over 6 months, consistency with the basics will always outperform short bursts of perfection

Before You Choose: A Few Guidelines

  • pick things that are directly tied to your goal right now (training, nutrition, recovery, or mindset)

  • pick things you can realistically do even on a bad day — if it only works on your best days, it's not a non-negotiable

  • be specific. "eat better" isn't trackable. "track my food" is.

  • these should feel challenging, but doable. if all 5 feel effortless, they might not be moving the needle. if any feel impossible on a hard day, scale it back.

Your 5 Non-Negotiables

1. _______________________________________________

2. _______________________________________________

3. _______________________________________________

4. _______________________________________________

5. _______________________________________________

Weekly Tracker

(check off each day you complete each non-negotiable)

Non-NegotiableMonTueWedThuFriSatSun1.2.3.4.5.

Weekly Check-In

How many days did you hit all 5?

Which non-negotiable was hardest to stick to, and why?

Does this non-negotiable need to be adjusted, or do you need to adjust your approach to sticking with it?

What would make next week easier to stay consistent?

remember: this isn't about being perfect. it's about showing up for what matters, especially when it's hard. that's what actually builds the results.