Write these on a sticky note near your desk. Use them out loud — it sounds silly and it works.
"Am I hungry, or tired/bored/stressed? Would I eat dal-sabzi right now?" Yes → real hunger, eat protein. Only the namkeen sounds good → not hunger. Water, 10-minute timer, decide again. Most cravings don't survive the wait.
"What would the 75-kg guy who runs 10Ks do right now?" Every session — even a 10-minute one — is a vote for that identity. You need a majority of votes, not a perfect record.
One miss is a data point, two is a trend. The week model makes this easy: skipped weekday tasks quietly disappear, but the weekend always happens. The only rule on a bad day is that the next thing happens, even at minimum size — a 10-minute walk counts as the run.