One Year, No Excuses

Chris Hawkins
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  • Personal Journals
  • Updated Biweekly

A weekly accountability exercise in faith, focus, and creation.

Episodes

  1. May 3

    Motivation Is a Lie (Here’s What Actually Works)

    Week 11 of One Year No Excuses—and this one gets real. This week wasn’t perfect: ·       Missed prayer ·       Partial progress on reading ·       Broke carnivore with Easter sweets But instead of spiraling, I reset and kept going. In this episode, I break down why motivation is unreliable—and why relying on it is one of the biggest reasons people fail to stick with their goals. We’ll talk about: ·    Why motivation fades (and always will) ·    The difference between motivation and habits ·    What actually creates long-term consistency ·    How I’m applying this in real time (fasting,diet, podcast, and building my new TikTok channel: CarnivoreChris) If you’ve ever struggled with staying consistent, this one might challenge how you think about discipline entirely. Sources referenced: ·       American Psychological Association – Behaviorchange and willpower research ·       University College London – Habit formationstudy (Lally et al., 2009) ·       James Clear – Atomic Habits

    8 min

  2. May 2

    AI Won't Fix Your Life - But it Can Help You Plan It

    Today we’re looking back over my week 9 progress. And, once again, it was not a perfect week – but that was to be expected! Remember, we’re not chasing perfect—we’re chasing progress. So, today, I want to talk about two things: ·       What to do when your week isn’t clean ·       And how I’ve been using AI—not as some magicsolution—but as a tool to help organize my goals and parts of my life I’ll start by stating that I don’t believe AI, in andof itself, is dangerous… but blindly trusting it is.

    9 min

  3. May 1

    Rebounding from Failure

    Week 9 didn’t go perfectly—and that’s exactly why this episode matters. In Episode 10 of One Year No Excuses, I break down what to do when you miss habits, fall short of your goals, or feel like you’re slipping. This week’s updates include: ·       30.4 pounds lost in 2026 so far ·       Progress in my AI certification ·       Improved sleep and recovery ·       A new weekly fasting routine But more importantly, we talk about: ·       Why most people quit after small mistakes ·       The “what-the-hell effect” and how it derailsprogress ·       Why perfection is the wrong goal ·       Practical steps to recover immediately and keepmoving If you’ve ever felt like one bad day ruinedeverything—this episode is for you.

    11 min

  4. Apr 30

    Fasting as a Reset

    Episode 9 of my 2026 accountability journey. In this episode I talk about something I’ve been experimenting with for my health: weekly fasting. Every Monday I fast as a personal “reset” for my body. Sometimes I extend it to a 48-hour fast before reintroducing food with a simple cup of chicken and beef broth. This episode explores: • Why I started fasting• What research says happens in the body during a fast• My personal experience fasting 24–48 hours• How fasting fits into my carnivore diet and 2026 health goals This podcast is about documenting my own experiments indiscipline, health, and personal growth. Nothing here should be taken as medical advice. Always research and consult your doctor before making major dietary changes.

    14 min

  5. Apr 29

    Sick, Stalled, and Starting Again

    Week 7 didn’t go as planned. I was sick. Low energy. Foggy. Unmotivated. This episode is an honest reflection on pausing goals to focus on recovery — without quitting. I talk about what it means to temporarily step back, the psychology behind accountability and motivation, and how public commitment impacts follow-through. I also share insights from finishing the books of Exodus and Leviticus this week — what they reveal about structure, discipline, and human nature. No checklist this week. Just recovery, reflection, and restarting. Sources referenced: ·       American Society of Training and Development(ASTD) study on accountability and goal completion ·       Dr. Gail Matthews, Dominican University –goal-setting research

    10 min

  6. Apr 28

    Vacation, Volcanos, and Breaking 250

    Weeks 5 & 6 recap: Iceland, personal milestones, andrefocus. I share: ·       My weight update (finally under 250) ·       How vacation tested my habits ·       Why I dropped a major commitment ·       Spiritual growth reflections ·       Progress on my AI certification ·       And a story about fermented shark and “Black Death” This one’s a little longer — and worth it.

    16 min

  7. Mar 26

    What January Taught Me About Progress

    After my firstfull month of living out One Year, No Excuses, I realized something important: measuring progress daily might be doing more harm than good. In this episode, I reflect on what January taught me—not as a checklist or a scorecard, but as an honest snapshot of where I am. I talk through each of my primary goals, what actually worked, what didn’t, and how I’m considering shifting fromdaily perfection to weekly perspective has changed my motivation. This isn’t a “monthly check-in.” It’s a reset in how I think about progress. I also share updates on: My faith journey and what consistency really looks likeDiet, movement, and sustainable health habitsReading my first book of the yearLearning AI and building practical skillsPodcast progress, workflow struggles, and publishing anywayPlus, I tease an upcoming episode on my trip to Iceland, a new mini-series on everyday AI use cases, and a special guest conversation on accountability and motivation—whathelps, what hurts, and what actually moves us forward. If you’ve ever felt discouraged because you missed a day, this one’s for you.

    15 min
  8. Imperfect, Not Abandoned

    Feb 16

    Imperfect, Not Abandoned

    In Episode 5 of One Year, No Excuses - I reflect honestly on a week that didn’t go perfectly. Partial wins. Missed goals. But real growth. In this episode we cover: What happened this weekLessons learned from setbacksMy plans for community AI workshopsTravel news — I’m heading to Reykjavík!Why persistence matters more than perfectionIf you’ve ever felt like you should’ve done more this week - this episode is for you. 👉 Subscribe for weekly honest updates👉 Join the journey — no excuses.

    10 min
  9. Learning to Stick With It

    Feb 16

    Learning to Stick With It

    Week three wasn’t louder — it was lighter. And that matters. In this episode of One Year, No Excuses, I share my Week 3 check-in and reflect on what it looks like to stay encouraged without pretending everything is perfect. I walk through my weekly checklist around faith, focus, andcreation — naming the yeses, the nos, and the “mostly” — and talk about why encouragement often sustains discipline longer than pressure ever could. This week, I also share my starting weight and measurementsfor the first time — not as a goal, not as hype, but as honest data to ground the process in reality. We talk about: Why progress doesn’t always announce itselfHow “mostly” can be movement, not failureWhy quiet habits are often the ones that lastThe difference between pressure-driven discipline and sustainable consistencyHow to stay engaged without turning self-improvement into self-punishmentThis podcast isn’t about perfection, expertise, or having itall figured out.It’s about showing up honestly, paying attention, and staying in the work — one week at a time. If you’ve ever felt discouraged because your progress didn’tfeel dramatic, this episode is for you. One year.No excuses.Just showing up.

    11 min
  10. Building Momentum, Not Perfection

    Feb 3

    Building Momentum, Not Perfection

    In this episode of One Year, No Excuses, I share my Week 2 check-in and talk honestly about what it looks like to keep going after the initial motivation wears off. This week wasn’t perfect — but it was steady. And thatmatters. I walk through my weekly checklist around faith, focus, andcreation, name what went well, what didn’t, and reflect on a quieter kind of progress that doesn’t announce itself but still adds up over time. We talk about: Why momentum often feels boring - and why that’s not a bad thingWhat “mostly” actually tells us when we’re building new habitsThe difference between intention and actionHow preparation can count as real progressWhy consistency matters more than intensity if you want something to lastThis podcast isn’t about hacks, hype, or perfection.It’s about showing up honestly, paying attention, and staying in the work - even when it feels quiet. If you’re trying to build new habits, pursue meaningfulgoals, or simply stop disappearing when things aren’t perfect, this episode isfor you. One year. No excuses. Simple honesty.

    12 min
  11. Honest Starts and Imperfect Discipline

    Feb 2

    Honest Starts and Imperfect Discipline

    Week one didn’t go perfectly — and that’s the point. In this episode, I walk through my first weekly checklist, name the wins, the misses, and the “partials,” and reflect on learning discipline without self-punishment. This is an honest look at what it’s like when intention meets real life. Progress starts imperfectly.

    9 min
  12. A Line in the Sand

    Feb 2

    A Line in the Sand

    This isn’t a performance. It’s a decision. In Episode 1 of One Year, No Excuses, I explain why I’m committing to a full year of honest, public accountability around faith, focus, and creation. No hacks. No hype. Just showing up once a week and telling the truth about what actually happened. This is where the line gets drawn.

    10 min
  • 12 Episodes

About

A weekly accountability exercise in faith, focus, and creation.

Information

  • Creator
    Chris Hawkins
  • Years Active
    2K
  • Episodes
    12
  • Rating
    Clean
  • Copyright
    © Chris Hawkins
  • Show Website
    One Year, No Excuses