I like this 21-day plan from Dave Tate, who is a well-respected strength and conditioning coach. This is a deceptively simple plan, because there are just 7 steps, but each step must be done for 21 days straight. If you can’t do a particular step on a given day, then go back to Step One the next day and start over.
Your goal is to reach 21 days in a row when you complete all 7 of these tasks daily. Pretty simple, right?
Let’s say on Day 1, you get through all 7. On Day 2, refined sugar creeps into your diet. So return to a new Day 1, and start over with one day of all 7 tasks completed.
Let’s say you get through 10 days and then carbs catch you on #5. So you go back to Day 1 and start over.
I can guarantee you that if you get through 21 days following this plan, you will see progress!