Consistency often matters more than duration or perfection. If you can't be perfect or do something for a long time, then do it consistently. If you only have enough energy to do one thing, then be consistent.
It's easy to fall into despair when you can't do something perfect, but please, remember that pails in comparison to you being as consistent as possible. You, often, will form much more fulfilling, enduring, and impactful behaviours when you are as consistent as you can be. There is no need to be ashamed of imperfection or slow progress. You are an imperfect person born in an imperfect world, and we don't have to overcome imperfection - unironically, we are perfect in our imperfections.
i don't know who needs to hear this, but guilt, self-hatred and shame are not sustainable sources of growth and healing. you can't hate yourself into feeling better, or being better. you can't repeatedly punish yourself for your flawed humanity and expect wholesome results.
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