Demi: Okay, what cool stuff are we up to today?
Simon: Today, we’re going to be eating frogs.
Now, before you gag, stick with us—this isn’t a recipe post, and no frogs were harmed in the making of this metaphor. This is actually about one of the most effective mindset shifts you can make when trying to build new habits or change your lifestyle.
Let’s jump in. 🐸
The Frog Metaphor (That Totally Makes Sense… Eventually)
So, imagine that every single day, you had to eat a frog. Not because you wanted to, but because your survival depended on it. There’s no getting around it. You have to eat that frog.
Now, you’ve got two options:
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You eat the frog first thing in the morning. You wince, you grimace, but you get it done and get on with your day.
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You avoid it. You push it off, telling yourself you’ll deal with it later. But all day, that slimy little frog is in the back of your mind. It nags at you. It stresses you out. And by the time the day’s over, you still haven’t done it—and now it feels even harder.
The frog, of course, isn’t really a frog.
It’s the workout you said you’d do.
It’s the back stretches you keep putting off.
It’s the healthy breakfast you meant to make.
It’s the walk you promised yourself yesterday.
It’s any behaviour that you know will help you feel better in the long run… but that feels like a pain in the short term.
Frogs, Motivation, and the Morning Trap
Here’s the real lesson:
When you’re trying to build new habits—especially ones that relate to long-term goals like weight loss, fitness, or managing stress—you are not going to feel motivated to do them at first.
Motivation is fickle. It’s driven by emotion, energy, and circumstance. And let’s face it: most of us don’t wake up excited to do mobility drills or to meal prep vegetables.
That’s why the “eat the frog” approach matters. If you keep waiting for motivation to strike, you’ll keep putting it off. And the longer you delay a new behaviour, the more stress and guilt it creates. That stress makes you even less likely to do it… and the cycle continues.
But if you just do it early—get it out the way—you free up so much headspace. You start your day with a win. And that win carries momentum.
Additional Reading: Still not convinced to just get started? Read why “I’ll start tomorrow” is sabotaging your goals!
Real-Life Frogs
Let’s put this into context with a few examples. Say you’re trying to:
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Reduce your back pain by building a daily stretch habit.
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Get stronger with a 20-minute home workout.
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Feel more in control by prepping your lunch instead of relying on takeaways.
You might tell yourself, “I’ll do it after work” or “I’ll wait until I feel like it.”
But you know what happens next. You’re tired. The sofa calls. The Gremlin (your impulsive, short-term-focused self) whispers, “You deserve a break.”
And the frog lives to see another day.
So Why the Morning?
The reason morning is powerful isn’t because there’s magic in the air before 9am. It’s because it’s usually the part of the day you have the most control over. Before the noise of the day builds. Before your energy is drained by other demands.
Getting your “frog” eaten early means:
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You remove the mental load of “should I or shouldn’t I?”
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You give yourself the best chance of actually doing it.
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You start your day with integrity, which boosts your confidence.
And no, you don’t have to become one of those 5am club people to do this. Your “early” might be 8am, or 10am—whatever is early for you. The key is to make it the first major task of your day.
Actionable Steps – Eat Your Frog, BDC Style 🐸
Here’s how you can take this idea and actually use it in your daily life:
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Identify Your Frog
What is the one daily behaviour that would make the biggest difference to your physical or mental wellbeing? -
Make a Morning Plan
Decide on the earliest practical time you can do this behaviour. Put it in your calendar or daily plan. Treat it like an appointment. -
Prep the Night Before
Want to stretch in the morning? Lay your mat out. Want to go for a walk? Have your shoes ready. Reduce the friction. -
Don’t Wait for Motivation
You’re probably not going to feel like it. That’s normal. Do it anyway. Just aim at a short duration and low intensity. -
Reflect and Reward
When you’re done, take a second to acknowledge the win. You’re building integrity. That’s huge. Over time, that becomes confidence and momentum. -
Repeat and Refine
Not every day will go to plan. That’s okay. Keep showing up. Keep adjusting. Keep eating frogs.
Final Thoughts
This weird little metaphor might not have made sense at first, but I promise—it’s gold. An absolute game changer. Changing your habits isn’t about grand gestures. It’s about consistency, especially when you don’t feel like it.
And consistently showing up for yourself, especially when it’s hard or annoying or inconvenient? That’s how you become the person you want to be.
So, tomorrow morning, wake up. Stretch. Workout. Prep your lunch. Whatever your frog is—eat it early.
You’ve got this!
If this article was helpful, please do share it! And you can find far more tips like this on my Instagram, Tik Tok and Facebook. And if you’re based in Leicester or Leicestershire, feel free to get in touch about my one-to-one personal training or couples personal training services here!