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Page de couverture de Episode 33: The Monday Momentum: How to Make This Week Different

Episode 33: The Monday Momentum: How to Make This Week Different

Episode 33: The Monday Momentum: How to Make This Week Different

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 **How to Make This Week Different** How many Mondays have you started with good intentions—only to end up in the exact same place by Friday? You tell yourself, "This week I'll stretch every morning." By Wednesday, you've forgotten. You say, "This week I'll finally book that appointment." By Friday, you still haven't picked up the phone. It's not because you're lazy. It's not because you don't care. It's because intention without structure fails every single time. Today, we're talking about how to actually make this week different—not through motivation, but through momentum. --- **What You'll Learn:** **Why Motivation Fails:** - Motivation is an emotion—it fluctuates and disappears when you need it most - Research shows: people relying on motivation succeed less than 20% of the time - People who build systems and habits succeed over 60% of the time - Motivation gets you started. Systems keep you going. **The Three Principles of Momentum:** **Principle 1: Start So Small You Can't Fail** - Not 30 minutes of stretching—five minutes - Not a complete diet overhaul—one additional serving of vegetables - Not five gym sessions—one 15-minute walk - Momentum comes from consistency, not intensity **Principle 2: Anchor to an Existing Habit (Habit Stacking)** - "After I pour my morning coffee, I will do my five-minute movement routine" - "Before I sit down for lunch, I will do 10 squats" - "When I brush my teeth at night, I will do 60 seconds of deep breathing" - The existing habit becomes the automatic trigger **Principle 3: Track Visibly** - Get a calendar and put it somewhere visible - Every day you complete your action, put a big X on that day - Your only job: don't break the chain - Visual progress reinforces the behavior **The Monday Momentum Protocol:** 1. **Choose One Action** — Make it specific, small, and achievable 2. **Anchor It** — Write it as: "After I [existing habit], I will [new action]" 3. **Track It** — Mark every completed day visibly 4. **Do It Today** — Start the momentum now, don't wait until tomorrow **The Compound Effect:** - 5 minutes/day = 35 minutes/week = 30+ hours/year - **Physically:** Maintains joint health, prevents stiffness, builds foundation - **Neurologically:** Reinforces neural pathways, behavior becomes automatic - **Psychologically:** Builds self-trust and identity as someone who takes care of their body **The Monday Mindset Shift:** Stop thinking of Monday as a fresh start. Start thinking of it as a continuation. When Monday is a continuation, there's no starting over—there's only moving forward. --- **Your Assignment Today:** 1. Choose your one action for this week—write it down 2. Identify your anchor—what existing habit will trigger this action? 3. Set up your tracking—calendar, paper, phone—somewhere visible 4. Do the action today—start the momentum now --- **Key Takeaway:** Motivation is unreliable. Momentum is unstoppable. Don't try to overhaul your life this week. Just build momentum. One action. Anchored to a habit. Tracked visibly. Done consistently. --- **SEO Keywords:** Burlington physiotherapy, Ontario chiropractor, habit building, behavior change, motivation vs habits, habit stacking, consistency over intensity, Monday motivation, weekly health routine, building momentum, compound effect, small habits big results, health habits, movement routine, morning routine, proactive health, sustainable change, health systems, Dr. Nick Kuiper, Absolute Rehabilitation and Wellness, Burlington rehabilitation, Ontario wellness, GTA health, Southern Ontario healthcare, performance care, preventative care, joint mobility, daily movement, health optimization, lifestyle change, breaking bad habits, starting healthy habits, wellness momentum, fitness consistency --- **About Absolute Rehabilitation and Wellness:** Located in Burlington, Ontario, Absolute Rehabilitation and Wellness helps you identify the actions that will make the biggest difference for your specific situation and build a plan that actually works—one small action at a time. **Connect with Us:** 📧 Email: drkuiperdc@absoluterw.com 🌐 Website: AbsoluteRehabWellness.ca 📱 Instagram: @absoluterehabwellness --- *Absolute Edge: Performance & Rehab is brought to you by Dr. Nick Kuiper of Absolute Rehabilitation and Wellness in Burlington, Ontario. Episodes air Monday through Friday, delivering evidence-based health strategies in 3-5 minutes.*
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