The key to building long lasting habits is consistency. Do something every day until it becomes automatic. The problem is that life happens, and it has a nasty habit of throwing obstacles at us in unexpected ways.
When this happens we usually just skip our habit for a day, and that’s ok. You shouldn’t beat yourself up for skipping a day due to unforeseen circumstances. The problem comes when a day becomes three becomes ten and before you know it your habit is gone.
There is a better way, you can figure out a “minimum viable session” for your habit. It doesn’t matter if it seems pointless or not worth doing. Best case scenario you will end up doing more than the minimum. Worst case scenario you will keep the ritual going, you will not break the streak and you can always pick the intensity back up tomorrow.
Lift a kettlebell once, pick up the guitar and strum it once, read one page, write a very short blog post. These are all good examples of minimum viable sessions that will help keep you on track towards your goals.