A rule for people who’ve tried “consistency” and failed. Let’s get this out of the way: You’re going to screw it up. You’re going to screw it up. You’ll miss a workout. Forget to journal. Fall face-first into a bag of Doritos instead of meditating. Cool. Same here. The problem isn’t breaking the habit. It’s what happens after. after Most people don’t fail because they missed one day. They fail because they disappear for two weeks—and call it a personality flaw. That’s where the 2-Day Rule comes in. 2-Day Rule PRINCIPLE-FIRST: The Anti-Perfectionist Rule PRINCIPLE-FIRST: The Anti-Perfectionist Rule The 2-Day Rule is this: You can miss a day. Just never miss two in a row. Why? Because that second day is where guilt turns into identity. Miss one workout? Life happens.


Miss two? Now you’re “off track.”


Miss three? You’re spiraling on YouTube asking, “Why can’t I stay consistent?” Miss one workout? Life happens. Miss one workout? Life happens. Miss two? Now you’re “off track.” Miss two? Now you’re “off track.” Miss three? You’re spiraling on YouTube asking, “Why can’t I stay consistent?” Miss three? You’re spiraling on YouTube asking, “Why can’t I stay consistent?” The 2-Day Rule is the middle finger to all-or-nothing thinking. It’s how you keep the wheels moving—even when you stall. REALITY CHECK: How I Lost 40% of My Gains REALITY CHECK: How I Lost 40% of My Gains No, this isn’t a before/after. It’s a Glow-Down. Glow-Down Fit → Frail → (Hopefully Fit Again). Proof that two missed days can cost ten months. I like to call it: “Fit to Frail… patiently waiting for ‘to Fit again.’” It’s not shame. It’s data. And the data says: I broke the 2-Day Rule, and it wrecked my momentum: You see, a few months ago, I was working out every single day. every single day Dialed in.


Progressive overload.


Diet on point.


Momentum was compounding—and it felt good. Dialed in. Dialed in. Progressive overload. Progressive overload. Diet on point. Diet on point. Momentum was compounding—and it felt good. Momentum was compounding—and it felt good. Then my shoulder started hurting. So I took a rest day. Then another. Instead of doing legs or mobility or anything else, I paused and waited for it to get better. But two days turned into three. Three turned into a week. A week turned into a month of “I’ll start again next Monday.” Before I knew it, three months had passed. three months Training was gone Discipline faded. Diet slipped. All of a sudden, I realized I had lost over 40% of the gains I’d built in the previous 10 months. over 40% of the gains All because I broke the 2-Day Rule. Not by failing once—but by disappearing. To be fair, I wasn’t doing nothing. I was deep in finishing _Unf_ck Your Thinking*—the book I’ve been working on for over a year. And that took everything out of me. To be fair, I wasn’t doing nothing. nothing Your Thinking Mental energy? Gone. Focus? All poured into the manuscript. Workouts? Replaced by rewrites. So no, it’s not an excuse—but it is context. And a reminder: you can’t do it all at once. you can’t do it all at once. Sometimes momentum in one area costs you in another. But that’s why this rule exists in the first place. To help you (and me) come back. To help you (and me) come back. SETUP: Apply the Rule in 3 Steps SETUP: Apply the Rule in 3 Steps Pick one habit you actually care about. Pick one habit you actually care about. Pick one habit you actually care about. Not “run 10k every day at 5am.”Something sustainable, useful, and aligned with your real goals. Example: Write 1 idea


Do 10 push-ups


Sit still for 2 minutes Write 1 idea Write 1 idea Do 10 push-ups Do 10 push-ups Sit still for 2 minutes Sit still for 2 minutes Track it visually. Track it visually. Track it visually. Calendar, sticky note, app, tattoo—I don’t care. What matters is that you can see your effort. see Progress hidden is progress forgotten. When you miss a day, make the next one sacred. When you miss a day, make the next one sacred. When you miss a day, make the next one sacred. It’s the bounce-back that builds the identity. Imperfect Effort Is Still a Win Imperfect Effort Is Still a Win We think we need to give 100% to “count.” But real life isn’t graded on intensity. It’s graded on momentum. If you’ve only got 20% in the tank today, and you give 20%, you gave 100%. That’s consistency. Not showing up perfectly—just showing up at all. THE COMPOUNDING EFFECT THE COMPOUNDING EFFECT The 2-Day Rule protects your self-trust. self-trust Not your habit, your streak, or your dopamine—your trust in yourself to return. That’s what matters. Because no system works without belief. And no belief survives silence. FINAL THOUGHTS FINAL THOUGHTS I’ve lived this letter. I had abs—and lost ‘em. All because I missed two days… and disappeared. You don’t need 100-day streaks. You need to stop ghosting your future self. Progress isn’t linear. It’s interrupted—with a comeback. Two missed days cost me 10 months of progress. I didn’t fall off because I was lazy. I fell off because I didn’t decide to get back on. Two missed days cost me 10 months of progress. decide That’s why I’m writing this. As a reminder to myself. And maybe for you too. Don’t aim for perfection. Just aim to show up before Day 3. So miss a day. Just don’t disappear. Until Next time, Benoit

Progressive

Forget Perfection. Just Don’t Disappear.

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