An intermediate success spiral might start with a goal defined like this: “I will run 57 out of the next 60 days, even if it’s just for two minutes, although I’ll aim to run for twenty minutes. I will set a recurring reminder to run at 5:30pm. I will place a run-tracking notebook by my bed to mark whether I ran that day, and to remind me to do it before bed if I still haven’t. If I become sick enough to call off work, or if I am injured to the point where running would be unhealthy, then I don’t have to run.”
