How to use it
A missed day isn't a broken streak. The session after a miss is the one that counts, so mark it and reward it. In a megastudy of 61,293 gym members, rewarding people for coming back after a miss was one of the strongest approaches. When a 7- or 30-day challenge ends, leave with one if-then plan and one training partner.
How sure we are
S Evidence: strong. Large trials or many studies, pointing the same way.
Sources
Milkman et al. 2021 (Nature, 54 programmes tested at once) · a study of students before exams reported that forgiving yourself for procrastinating reduced later procrastination (Wohl, Pychyl & Bennett 2010, 🟡; title and journal checked, full paper not read) · "begin again": Ali Abdaal (🟠).
Not medical, legal or financial advice.