For when life's chaotic and motivation's done one. Not another "perfect week" plan — this is what you do when you're tired, busy and genuinely can't be arsed, and still want to move forward without starting over.
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Let's be honest
You fall off when work's a joke, sleep's crap, the kids are doing your head in and by 7pm you couldn't give a shit about macros or steps.
That's where most plans fall apart. Not because you don't know what to do — but because the plan only works when life is calm. And life is rarely calm.
So this isn't about being perfect. It's about being "good enough that you never have to start again." That's it. That's the whole philosophy.
Four steps. Ten minutes to read.
A completely different relationship with bad weeks.
What's inside
Pick 2–3 non-negotiables — not 10. Ask yourself: "What's the least I can do and still move forward?" If you can't stick to it on your worst week, it's too much. This one step alone fixes most people's consistency problem.
You don't need a new diet, a detox or a reset juice cleanse (don't be that person). You need simple. Protein + something sensible. No drama. No overthinking. No 40-ingredient meal prep at 9pm on a Sunday.
1–3 sessions a week. 30–60 minutes. Basic movements done properly. And if you're tired? Just go and do something — half a session is still infinitely better than nothing. Nobody ever regretted showing up.
One rule: don't turn one shit decision into five. Had a takeaway? Fine. Next meal, back on track. Missed a session? Fine. Do the next one. The plan doesn't die because you had a Tuesday.
This is for you if...
If you nodded at even one of those,
this plan was written for you.
Who's behind it
I'm Drew — former chef, alcoholic in recovery, single dad of two, and the coach behind ADAPT. I've spent years helping busy adults get results without detoxes, shame or 5am nonsense.
I wrote the CBA Plan because it's the thing every one of my clients actually needed and no plan ever gave them: permission to do the minimum on the bad weeks, and a clear picture of what that minimum looks like.
It's free because I'd rather you have it than not. Simple as that.
Takes ten seconds
No fluff. No "30-day transformation" promises. Just four honest steps for when motivation has done one. The next chaotic week is coming either way — this time you'll have a plan for it.
Lands in your inbox in the next few minutes.
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