What gets planned gets done – Building Capacity

“I’d like to do to this again”

“Ya…ok….sure, I’ll call you…or shoot you a message”


If this was your first date you know it didn’t go as well as you thought. No idea when you’ll hear from them, no exact plan, and no commitment to a specific follow-up. 9 chances out of 10 you’re dead in the water friend.

Just like your plans to exercise and eat better.

Harsh? Maybe, but hopefully you can see the truth in it. How many times have you made the commitment that “This time will be different!!!”, only to be found sitting on the couch munching some snacks and binge-watching some Netflix with a slight pang of guilt that you failed your commitment to getting that workout in again.

Maybe that’s not you and you’re generally crushing your workouts but you don’t understand why the results aren’t flowing as fast as you’d like. Then you’re reminded of the 3 or was it 4 work lunches where you came in a little too hungry, ordered a bit too loose, and might have had one too many beverages.

These are just examples of where planning could have an impact. Perfection isn’t the goal, but neither is flying by the seat of your pants.

Without a defined plan we default to our easiest and most natural behaviors which are often the opposite of what you’re attempting to do.

I get that life is busy, stressful and unpredictable at times. This is why having a plan for what you’re trying to change is just so critical.

It’s actually the first step in the BID lifestyle transformation roadmap (CLICK TO GET IT). I define it as a CAPACITY habit because when it’s executed well it will expand your ability to take on more, do better, or simplify your life.

Everything in your life that’s important runs off a schedule of some kind. Whether it’s one you create or one that’s imposed. Your schedule work, meetings, get-togethers, trips, what’s important has a defined day and time it gets done.

So you need to treat the commitments you make to yourself with the same respect.



Answer the following questions


What is it you want to do? Define that, what does that mean in terms of action? Be specific about your actions

Is there a way to make this easy or piggyback this onto a routine you already have? The easiest way to create a habit is by marrying it to something you already do

When will you do it? Be specific, day and time.

TroubleshootingWhen things don’t go according to plan

Who needs to know about it? How can you make this public? In other words, do you need to negotiate time from other obligations with your significant other? Who can help keep you accountable, a coach, partner, friend, social media.

What can interfere? How can you avoid or overcome that other than relying on your willpower? Don’t be a fair-weather planner, what can go wrong, how can you make sure it doesn’t.




What is it you want to do?

I want to be more consistent about working out. I want to get 3 workouts in per week.

Is there a way to make this easy or piggyback this onto a routine you already have?

I can go right after work, traffic is heavy when I leave anyway so it won’t add much time to my day.

When will you do it?

Monday, Wednesday, Friday. I finish work at 4:30, I’ll be at the gym by 5 pm.


Who needs to know about it? How can you make this public?

My wife needs to know I’ll be home later those days, I can drop off the kids those days instead of picking them up. I have a buddy at work I can let know, he might even join me some days since he’s been struggling to make it in himself.

What can interfere? How can you avoid or overcome that other than relying on your willpower?

I need to set a reminder to pack my stuff the night before, and I need to plan around my kid’s sports schedule so I should look that up now and plan to go before work those days.



These are some suggestions on where you can start, the world is your oyster though (whatever that means ha!)

  • Workout schedule
  • Meal Planning (breakfast, lunch, dinner)
  • Mealtimes
  • Your specific workout plan
  • Your sleep schedule


I’d love to hear about where you’re starting and any questions you might have. Post them those below in the comments, Need more help? Let’s chat.



About the author 

Coach Jason

Coach Jason Ingham is a personal trainer, nutrition coach, and founder of BID Health and Performance. Jason has spent more than 20 years practicing the art of lifting and coaching, continually refining his skill set to help his clients build bodies they're proud of pain-free while doing what they love.

When he's not in the gym you'll probably find him buried in a book, exploring the city's restaurants, or crushing the latest streaming sci-fi or fantasy series with his partner Bailey.

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