Why I Tell Clients to Set Their Goals Monday Through Friday (and Make a Different Plan for the Weekend)

Jan 5

Let’s just say it out loud:

Your weekends probably don’t look anything like your weekdays.

And yet—so many people try to copy + paste the same routines into Saturday and Sunday... and then feel frustrated when things fall apart.

Here’s the truth: there’s nothing wrong with you. You’re not inconsistent. You don’t lack discipline. You’re just trying to apply a routine to a context it wasn’t built for.

That’s why I always tell my clients:

Let’s make a plan for Monday–Friday... and then let’s make a different plan for the weekend.

Because weekends are different. So our approach should be, too.

Stop fighting the schedule. Start working with it.

Maybe there’s a quote out there like this (cue wise old mentor voice)...

"You don’t win by resisting the current. You win by learning how to swim with it."

Or some sh*t like that lol. Here’s what I mean:

Most of us thrive during the week because there’s structure already baked in. Work hours. Kids’ schedules. Meetings. Alarms. Commutes. It’s not always fun, but it creates a natural rhythm.

But the weekend? That rhythm disappears. Sleep schedules shift. Meals are more spontaneous. Plans come up. Energy changes. And suddenly, the routine you were so proud of during the week doesn’t seem to stick.

Not because you’re lazy. But because the context changed.

So instead of treating the weekend like it’s just two more weekdays... Let’s stop resisting what’s different about it—and start planning for it.

Why this small mindset shift matters:

It gives you rhythm, not rigidity
It removes guilt when weekends don’t “match” the week
It helps you follow through across 7 days, not just 5
It teaches you how to adapt instead of start over

This is real-life habit building. Not fantasy-land scheduling.

A client story:

One of my clients had her workouts planned for Monday, Wednesday, Friday, and Saturday.

But Saturday always got skipped. Family things, errands, spontaneous brunches—you name it. She kept feeling like she was “falling behind” and starting every week frustrated.

So we changed the plan: workouts moved to Monday through Friday only. Weekends became a space for movement if it happened, but not a requirement.

Guess what? Her consistency skyrocketed. She stopped feeling behind and started feeling in control.

Because she was working with her life—not against it.

Try this:

1. Start with your M–F baseline
Ask yourself:

When do I realistically have time to train or move?
What meals can I plan or prep in advance?
What bedtime/wake time helps me feel human?

Build your anchors here. Let this become your rhythm.

2. Now shift your lens for the weekend
Weekends don’t need to be chaotic... they just need a different kind of structure. Think:

Meals centered around balance and minimizing snacking - filling up at meal times.
A flexible movement goal like a walk, yoga, skiing, dance, etc. in addition to your steps.
One anchor habit like a protein-forward breakfast, hitting your water target, step goal, etc.

3. Ditch the need for the weekend to "match"
Let the two-day plan be lighter, more fluid. Not a drop-off—but a shift.

4. Anchor to what makes you feel proud
Ask: what choices on the weekend help me feel aligned with my goals without feeling restricted?

That’s your sweet spot.