Treat body checking like a habit you want less of: block the easiest checks, keep one neutral note after training, and stop if the plan makes you more watchful instead of less.
Spend 10 minutes on Sunday night putting 2 runs and 2 lifts into next week's log, then keep the first 2 when the week breaks and cross off the rest.
Pick one ordinary meal before training and repeat it until eating is part of the session instead of the decision that keeps getting postponed.
Come back with two 25 minute full body sessions, keep every set one clean rep shy of trouble, and add only after both sessions feel tidy.
A smaller lifting week done on purpose is easier to repeat than turning one missed session into proof that the whole plan is gone.
When lunch is the meal that disappears, pick one lunch you can make or buy fast, repeat it on purpose, and let that one steady plate carry the workweek.
