1. Train at a fixed time
Pick a slot and protect it like a meeting. Decision fatigue is the single biggest reason training programmes fall apart in the first three weeks.
2. Track everything
What gets measured gets managed. A simple notebook with sets, reps and how it felt is enough — apps are optional and often a distraction.
3. Eat enough protein
Lean tissue needs roughly 1.6 grams of protein per kilogram of bodyweight per day to repair and grow. Spread it across the day rather than loading one meal.