Start on Sunday: Creating Change that Lasts

The difference between those who transform their lives and those who stay stuck comes down to understanding one crucial distinction: It's not about starting better—it's about sustaining smarter.

Start on Sunday Series

Where we stop hitting the snooze bar on life.

You know the cycle. Weekend indulgence followed by Monday morning promises to "start fresh." But here's the truth: Mondays don't exist. They're just a psychological scapegoat we've created to normalize procrastination and delay the life we actually want.

This paid series is for Dadbod Rebuilders who are tired of the restart cycle. You used to be an athlete. You know what discipline looks like. But somewhere between work deadlines, kids' schedules, and life's demands, you started treating your health like something you'll get to "when Monday comes."

Ancient Stoics had great disdain for putting off actions of virtue to some future time because it signaled that you didn't think it was important to be virtuous in the current moment (the only moment that we actually have). By putting off things that are important to us, we're saying that the current version of us doesn't matter.

That doesn't sit well with me. I hope it doesn't sit well with you either.

The Start on Sunday series gives you one sustainable strategy to break the Monday restart mentality and build lasting change. Because the current moment is too precious, and we hold too much value in ourselves to keep waiting for tomorrow. Read the Manifesto here.

The Real Reason You Keep Starting Over (And How to Finally Stop)

You know the cycle. Friday rolls around, you've been "good" all week, so you reward yourself with pizza and beer while watching your kid's game. Saturday brings pancakes with the family, followed by whatever sounds good because "it's the weekend." Sunday evening hits, and there you are—planning your next comeback like you've done dozens of times before.

Here's the problem: You're treating behavior change like a sprint when it's actually an endurance race. And every restart is burning energy you don't have as a Rebuilder.

The truth is that the real challenge isn't starting. It's sustaining.

The Two Phases That Determine Long-Term Success

Behavior change is challenging; anyone who has tried to adopt a new habit or break an old one will attest to that. But while initiating a change is a feat in itself, sustaining it over the long term often poses a more formidable challenge.

Successful sustained change requires creating an environment conducive to this new behavior, building routines that incorporate the change, and continually reassessing and tweaking the approach to address evolving challenges and opportunities. It's dynamic, not static.

After 25 years of helping Dads reclaim their strength and energy, I've observed that change can be separated into two distinct phases. Each phase requires different skills and effort. Applying the correct skills to the correct phase is essential. Understanding this will change how you approach getting back in shape. Not understanding this leads to….well…“maybe try again on Monday.”

Weight Loss Phase: Intense, Structured, and Goal-Oriented

The initial phase of any nutrition or fitness plan is usually focused on weight loss. During this period, you’re are often highly motivated and willing to make significant lifestyle changes. They are ready to adhere to diet plans, count calories, and incorporate regular exercise into their routine. Here, discipline and willpower are paramount. You create routines that will be the foundation for your habits.