Month 4 – MaintenanceWeek 14All Tools

Minimum Effective Week Reflection

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Month 4 – MaintenanceWeek 14

Minimum Effective Week Planner

This week's lesson — read before completing your reflection

This Week's Lesson

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WHATThe concept

You do not need your best week every week. You need a minimum version you can still execute when life gets hard. This is one of the most important concepts in the entire program. The women who keep their results long-term are not the ones who always perform at their peak. They are the ones who know what their floor is — and they refuse to fall below it for long. Your Minimum Effective Week is the smallest version of your routine that still protects your momentum.

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WHYWhy it matters

All-or-nothing thinking is the most common reason women lose their results. When the ideal week is not possible, they default to nothing. The Minimum Effective Week breaks that pattern by giving you a defined floor. When life is hard, you do not have to decide what to do. You already know. You do the minimum. And the minimum is enough to protect your progress. It might be protein at two meals, two strength sessions, daily walking, water by midday, and a Sunday check-in. That is it. When life is full, that is enough.

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HOWHow to apply it

**Write your Minimum Effective Week:** Three non-negotiables (the habits you will protect no matter what) and three nice-to-haves (the habits you add when life allows). Your non-negotiables should be small enough to do even on your worst day, but meaningful enough to keep you connected to your goals. **Practice it this week:** Use your Minimum Effective Week at least once, even if life is not particularly hard. Practice it when it is easy so it is automatic when it is not.

Your Minimum Effective Week — Define Your FloorReference Guide

Category	Non-Negotiable (Always)	Nice-to-Have (When Life Allows)
Nutrition	Protein at ___ meals per day	Eating window + mindful meal + planned treat
Strength	___ strength sessions (minimum 15 min each)	Full 30-min sessions + progressive overload
Movement	Daily walk (even 10 min)	Post-meal walks + additional cardio
Hydration	___ glasses of water per day	Electrolytes + consistent hydration timing
Check-In	Sunday check-in (even 5 min)	Daily food noise log + weekly measurements

💡 Tip: Your non-negotiables should be small enough to do on your worst day. If they feel too hard on a bad day, make them smaller. The floor only works if you can actually execute it.

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NOW — Your Action

Complete the reflection form below. Write your three non-negotiables and three nice-to-haves. Use your Minimum Effective Week at least once this week.

Submit Your Reflection

Reflection Prompts

Your 3 Non-Negotiables

What are the 3 non-negotiable habits that make up your Minimum Effective Week? These should be small enough to do even on your worst day, but meaningful enough to keep you connected to your goals.

Putting It to the Test

Did you have a chance to use your Minimum Effective Week plan this week? If so, how did it help you stay connected to your goals without feeling like you'd "given up"?

The Mindset Shift

How does having this "floor" change your mindset heading into a busy or stressful period? What's different about knowing you have a minimum plan vs. trying to maintain a full plan?

Implementation Intention

Complete this: "When I feel overwhelmed next week, the first thing I will do is focus on my #1 non-negotiable, which is _____, and I will do it by [specific time/action]..."

"Progress is not about perfection — it's about honest reflection and one small step forward. Your answers here help me support you with the precision and care you deserve."

— Dr. Ty

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Questions & Reflections

Have a question about this tool? Leave a note and I'll respond during our next check-in.