Life is rarely predictable. One moment you’re ticking off your to-do list, and the next, you’re hit with an emergency meeting, a sick child, or a sudden change of plans. These moments can throw you completely off course—especially when it comes to personal goals. Whether it’s exercising regularly, eating healthily, or building a new habit, consistency can feel impossible in the face of life’s daily chaos.

But here’s a shift in mindset that might help: instead of waiting for perfect conditions, plan for chaos.

This principle comes from a simple phrase a former college baseball player once heard during grueling Strongman-style off-season workouts: “Train for chaos.” It wasn’t just about being physically tough—it was a mental reminder not to rely on everything going smoothly. If you want to be consistent, you have to expect things to go wrong—and be ready anyway.

Why “Planning for Chaos” Works

Most of us can keep promises to ourselves when everything lines up. When traffic’s light, sleep is uninterrupted, and your workload is manageable, following through on your plans feels easy. You hit the gym, prep healthy meals, or read those pages from the new book you’re trying to finish.

But let one thing slip—a late meeting, a rough night, or even just a lack of motivation—and suddenly, your well-laid plans unravel. That’s when the excuses sneak in:
“I didn’t have time.”
“Something came up.”
“I’ll try again tomorrow.”

The truth is, chaos is not the exception—it’s the rule. That’s why success doesn’t come from perfect plans. It comes from building habits that can survive the mess.

Strategy 1: Reduce the Scope, Stick to the Schedule

One of the most powerful tactics for staying consistent—even when you’re running on fumes—is to shrink the task without skipping it.

This concept is simple: prioritize showing up over perfection. Say you’ve committed to working out three times a week. If your original plan was a 45-minute gym session but you’re too tired or too busy, scale it down: do a 10-minute home routine or just take a brisk walk.

This shift preserves your identity as someone who follows through. You’re keeping the habit alive, even if you’re not performing at your best. It’s a safeguard against the all-or-nothing trap that derails so many well-intentioned plans.

In fact, this approach helped a writer once stick to his twice-weekly publishing schedule even while battling food poisoning abroad. He didn’t craft a masterpiece that day—but he still posted. That commitment reinforced the habit and sent a powerful message: I show up, no matter what.

Strategy 2: Use the If-Then Technique

Planning for chaos becomes much more effective when you prepare your response before the disruption happens. That’s where the If-Then Technique comes in.

It’s a simple mental tool:

If [obstacle], then [solution].

Here are a few examples:

• If I miss my morning run, then I’ll jog in the evening.
• If I eat junk food for lunch, then I’ll prepare a healthy dinner.
• If I’m too tired to write a full journal entry, then I’ll jot down one sentence.

The beauty of this technique lies in its flexibility. It trains your mind to adapt instead of abandon. You’re not waiting for chaos—you’re expecting it and ready to pivot.

This method also works when you fall short of your expectations. A basketball player might say, “If I miss 10 free throws at practice, then I’ll spend five minutes visualizing perfect shots before bed.” It’s a structured way to turn setbacks into moments of intentional improvement.

Progress, Not Perfection

When life gets unpredictable, your instinct might be to hit pause on your goals. But often, all you really need to do is scale back—not give up.

By embracing the mindset of “planning for chaos,” and having If-Then responses ready, you remove the power from excuses. You shift from reactive to proactive. Most importantly, you maintain your momentum.

Remember: you don’t need a perfect day to make progress. You just need a plan that can survive an imperfect one.

So the next time your day goes off the rails, resist the urge to abandon your routine. Instead, do the minimum version. Stick to your schedule. Adapt rather than avoid.

Because even when you can’t do it all—you can still do something. And over time, those small efforts become the bridge that carries you to your goals.