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What’s up with the weekend?
So, weekends… is it just me, or do calories and being extra lazy not count?
And before we really get into it, I know it’s not because people don’t care or don’t have any discipline.
It’s because the weekend is the first time all week where nothing is forcing you to stay on track.
During the work-week, you’re typically guided by a full structured routine:
Wake up, go to work, eat around the same times, hit the gym, sleep, repeat.
Even if your routine isn’t perfect, the framework tends to become predictable.
Saturday hits, and suddenly it’s a blank canvas.
No schedule.
No responsibilities pulling you from one place to the next.
Just open time… and that’s where it starts falling apart.
I used to think I was great with discipline until I realized I was only consistent because the weekdays did half the work for me. The Marine Corps gave me a built-in schedule. Even in regular life, work does the same thing.
But weekends? That was where I’d drift; stop counting the calories, skip training, push everything to “later,” go out late.. then Sunday even hits, and you get back on the horse.
So let’s break down what’s actually going on…
“Work is no disgrace; the disgrace is in not working.”
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People tend to beat themselves up for being locked-in all week and then not being as consistent on the weekends.
Your work week has built-in cues from your routine.
The weekday environment does a lot of the work for you.
You’ve got structure, responsibilities, time blocks, and built-in cues that push you forward.
When the weekend hits, all of that disappears. You’re home more. You relax more. Food is easier to grab. Time feels unlimited. And “I’ll do it later” becomes the default. It’s not that your discipline suddenly vanished; it’s that the cues holding it together aren’t there.
The good news is you don’t need your weekends to look like a carbon copy of Monday. You just need enough structure to avoid drifting.
A few simple anchors make a big difference: a general training window, a basic morning routine, planning a meal or two, and doing one productive task. That’s it. You don’t need a strict schedule or every hour mapped out. You just can’t rely on weekend “vibes” to carry your habits for you.
Don’t switch identities just because it’s the weekend
This might be the biggest one.
We treat weekends like a totally different life.
Different habits.
Different mindset.
Different priorities.
And then Monday always feels like starting over or a huge shift.
You don’t need perfection.
You don’t need to avoid social stuff or fun.
You just need to stay somewhat aligned with the person you’re trying to become.
Enough to keep momentum.
A Simple, Actually-Doable Weekend Blueprint
Here’s what works:
Pick two non-negotiables.
A walk, a lift, a real breakfast, or simple hydration; the key is something small you won’t skip.Give your day a loose shape.
Not hour-by-hour. Just: morning, afternoon, evening.Remove dumb friction.
-Set out your gym clothes.
-Know what you’re eating.
-Don’t let your whole day be “up in the air.”Do something purposeful.
Even if it’s rest: make it intentional, not accidental.
If you want the kind of routine that holds up on weekends too:
Join a Squad or work with me 1:1 Coaching.
I’ll help you build it, follow it, and execute it.
MINDSET
Your weekends aren’t the problem.
The lack of structure is.
Most people don’t realize how much their weekday routine is held together by outside forces. When those forces disappear, your habits don’t “fail”… they just go back to their default environment.
You don’t need to overhaul your weekends.
You just need to give them enough shape that you don’t spend the whole two days floating and then regretting it.
Keep a little structure.
Keep a little intention.
And watch how much easier Monday becomes.
Train smart, but never forget to train hard.
Thanks for reading this week’s edition of Unmasked by The Weekly Standard!
If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!