Shrink the goal until it's boring enough to do on your worst day. A smaller promise you keep beats a grand one you break.

The thought behind it

The scale is deliberately tiny. Big resolutions collapse, while a single mechanic, installed once, keeps working without you. In The Long Game the reward is real but late, and the only skill on offer is staying. Everything hinges on “smaller”, which is the part a politer version of this sentence would have left out.