Week 5: Routine Isn’t a Chain. It’s a Thread

Hey {{first name | reader}},

It's Tuesday morning, which means it's time for your weekly fitness check-in. Welcome to Week 5.

I'm back from two weeks in Sydney¹ and four days in Albuquerque— and this morning, I went straight to the gym.

Dry January is over. I successfully abstained from alcohol for 31 days— even while sojourning in the United Polaris Lounge and reclining in business class on the flight home.²

This week's topic: Routine Isn't a Chain — It's a Thread

For a long time, I thought routine was something you either followed perfectly or failed completely.

Same days. Same times. Same structure. Anything else felt like failure.

The last few weeks have made it obvious that’s not how real life works—and it’s definitely not how consistency works.

Between Sydney, hotel gyms, long walks along the water, and now mandolin camp, my usual structure has been stretched, bent, and rearranged. Some days I lift. Some days I walk for hours. Some days I choose something else on purpose.

And still — the thread holds.

A chain is rigid. Break one link and the whole thing fails. A thread is flexible. It bends. It weaves in and out. But it keeps things connected.

That's what training looks like for me now.

Even when I’m not following my usual plan, I’m still connected to the habits and identity that matter to me. I move my body. I prioritize strength. I pay attention to how I feel. And I come back.

That connection matters more than any single workout.

"What keeps you motivated to train — even when you have other commitments?"

I don't motivate myself. I schedule it.

I'm an early riser, and when I wake up I’ve already removed friction: gym clothes ready, shoes by the door, no decisions left to make. I just move.

I also know that if something is really important to me, it's okay to miss a workout or switch up my routine. I’ll come back—not because of discipline, but because I know how good I feel when I train, and because training supports the active life I want to live.

That said, what motivates you might be totally different.

At drinks in Sydney last week, a few colleagues and I talked about this. One trains because she’s preparing for races. Competition keeps her consistent. Another shows up because teammates are counting on her.

The point isn’t how you’re motivated. It’s knowing what actually works for you—and building around that.³

Myth: Missing workouts means you're not committed.

Reality: Missing workouts strategically means you understand that training serves your life, not the other way around.

The fitness industry sells consistency as an absolute—or else. Never miss Monday. Hit your numbers. Track everything. Stay on plan.

But life isn’t a spreadsheet. (Even if you love spreadsheets.)⁴

Some weeks demand flexibility: travel, family stuff, work deadlines, things that matter more than your training schedule.

This past weekend at mandolin camp in Albuquerque, I didn’t find a gym—but I did take a long walk through the Petroglyph National Monument with my teacher and a group of fellow musicians. The movement was good. The fellowship was better.⁵

The thread holds because I know the difference between adapting and abandoning. Between skipping for a reason and skipping because I don’t feel like it.

I didn't fail at consistency in Sydney or Albuquerque. I adapted. The thread twisted, but it didn't break.

This was my go-to breakfast in Sydney:

Blend. Drink. Move on.

Yes, the spinach sounds weird. You won’t taste it. Try it.

Article: Using “Atomic Habits” to Reach Your Health Goals — Dr. Peter Attia

Attia breaks down how James Clear’s Atomic Habits framework applies to health and fitness.

The big idea: habits stick when they’re obvious, attractive, easy, and satisfying.

Short read. Useful if you’re rebuilding routine after disruption.

The Thread Exercise

When your routine gets disrupted—late workday, sick kid, delayed flight—don’t abandon the whole thing.

Ask instead: What’s the smallest thing I can do to keep the thread connected?

Maybe it’s:

You’re not chasing perfection—just keeping the thread intact.

By the end of the week, you’ll see that disruption doesn’t equal failure. The thread can twist and still hold.

Stay strong, {{first name | reader}}

P.S. I’m writing this from my home office in San Francisco. Crisp air, my own bed, and just a little jet lag. The thread held. Now it’s time to weave it back into a more regular pattern.