JOIN THE CHALLENGE

For driven women who are done starting over

Turn your goals into action in 30 days.

'Consistent in 30' is a challenge built on behavioral science.

Build a bias for action, imperfectly ; with a group of driven women holding you accountable.

End of September you'll have 30 days behind you, and evidence you're someone who follows through.

⭐ Founding cohort pricing · Only 20 seats · 5 group coaching calls. Starts Sunday, Aug 30
Risk-free: Do the 30 days fully. If you're not more consistent, ask for a refund.*

THE UNCOMFORTABLE TRUTH

You already know how this goes.

You feel overwhelmed, like there is no time for your 'own thing'


You start strong. Week one is electric. Week three is gone. One busy day becomes a lost week


Nobody notices when you skip. So you keep procrastinating


All those ideas, scattered everywhere. Quietly archived.

Starting was never your problem.

Staying consistent is.

IMAGINE THIS

You've completed the challenge.

30 days of reps is indisputable, hard evidence.

THE PROOF

Outcomes you can point to

Posts published.
Workouts done.
Product launched.
Course modules completed.

THE SYSTEM

A rhythm that suits your life

Your time.
Your trigger.
Your reps.
Writing that survives a school run.

THE KEy SKILL

The comeback

You missed a day.
You came back the next day.
That is the skill we practice.
That is how you get consistent.


30 days of proof beats 3 years of plans.



Straight from the group chat








This is what consistency looks like for women with a busy and full life.

SUCCESS STORY - It doesn't end on Day 30.

Snehal, a design leader and toddler mom from our previous cohort, joined with just 15 minutes of yoga a day. Two years later she is up at 5:30 every morning. No alarm battles, no accountability needed. (Her story below.)

Previous cohort data

THE PROGRAM

Here is exactly what happens

✓ You get on the F.A.S.T. path, one week at a time. No guesswork.

Week 1: Familiarize

(Aug 30)

Break your goal into daily reps: small repeatable actions - your Habit Capsules.
Apply the Ship-It System.
Meet your circle in the live kickoff call.
Join the invite-only WhatsApp group.

Week 2: Accelerate

(Sept 6)

Apply new habit techniques that suit your context.
Not someone else's.
Accelerate using Ship-It framework

Week 3: Stabilize

(Sept 13)

Practice the comeback:
A missed day never becomes a quit.

Week 4: Triumph

(Sept 20)

Graduate as someone who keeps promises to herself and knows exactly how to come back consistently.



COHORT CALENDAR

September 2026: The month your ideas ship consistently

5 live group sessions :

Every Sunday. Learn new techniques and set the week together, so you don't wonder what to do next.

Daily accountability on WhatsApp: 5 minutes. Do your rep, tell the circle, done.

Nudges when you go quiet: because being seen is the whole point.

And on the days you don't feel like it: 19 women chasing their dreams right beside you.

Borrowed motivation is still motivation.


OWNING IT

"After week one I started feeling responsible for myself."

JOYFUL CONSISTENCY

"To Tina, for making me do 7 minutes of yoga when I would have just lay on the ground. It was the best pyjama yoga party."

BEFORE YOU JOIN

A few honest things.

This isn't a course you watch.
It's a challenge you do.

You'll be shipping something every day towards your goals.

Some days that will feel great.
Some days you'll miss, and this is where accountability kicks in.

I can't promise you'll complete your book in 30 days.

But by end of September, you'll know exactly what consistency looks like inside your busy life. Plus, you'll have 30 days of evidence to point at, when your inner critic gets chatty.

That's why in week three and four, we purposefully practice the skill of comeback, so a missed day never turns into a quit.

FOUNDER STORY

Hi, I'm Tina.


I am a recovering perfectionist, in the cohort with you ♡

In 2020, at the height of COVID, with the world on pause and everything uncertain — I stumbled into the system that changed my life. I realized that if I did not take hold of my own happiness, my own health, my own dreams — I would never get there. Life was only going to get busier.

So I created Habit Capsules: little habit time capsules I could pop like a vitamin pill and show up anyway.

Then I turned the same technique on my goals. I had tried launching my Substack four times. This year, using the Ship-It system, I actually followed through. I've included this exact system as a BONUS in this program.

The other day I found an old Notion table of my goals. Almost every habit on it made progress, next to a very busy life. I had accidentally created a system that performs even with a busy life.

I introduced this to other women. They loved it. You can read Snehal's story below.

So here is my invite: whatever your goal is, come with me. I will build with you. (Yes, I'm in the cohort too.)

I do want to call out: this is not a done-FOR-you. It is a done-WITH-you program.

Let's be unstoppable together - Tina

My 365-DAY LIVE HABIT EXPERIMENT

Consistency with a busy life looks like this…

I'm running a 365-day live habit experiment: What consistency looks like inside a genuinely full life, in public. Follow the live dashboard

SNEHAL, FEATURED SUCCESS STORY

She had every reason to quit

Snehal — Design leader at a pre-IPO startup, watercolor artist, mom of a toddler.

The Breaking Point

Baby one month old. Pandemic hit. No family nearby. Her health, her painting, her yoga — all at priority #5, dead last.

The Commitment

45 minutes a day: 15 yoga, 15 running, 15 art. She loved it so much she joined a second cohort.

Two Years Later

Up at 5:30 every day. 15 min yoga became 45. 2 km walks became 5 km runs. Stamina to keep up with her toddler.

"Slowly, your body doesn't need any reminder or accountability. It becomes a tradition for you. That is the consistency I saw."

THE OFFER

Everything you get for 30 days of showing up

Whatever your goal is, one thing decides if it happens: whether you keep showing up for it. Not perfectly. Not without off days. Consistently. For 30 days, that stops being your struggle alone.

You are the founding cohort. You shape this program with me.

Lock in $97 forever.

When this launches with its structure, we plan to price it at $297.

Founding price. It leaves when this cohort does.

Who this challenge is for

Consistent in 30 is ideal for you if you want real progress on your goal, a habit system that suits your busy life, and value accountability

✅ This is for you if:

  • You're ready to show up for your goal a little everyday, for 30 days. Tiny Habit Capsules to decide your reps as per your schedule. Your goal and timeline sets the size.
  • You start strong and ghost yourself on Day 4. And you're done with that cycle.
  • You're ready to show up for other women: cheer, notice, be noticed.
  • You recognize that despite all the saved templates and plans, you will still need to do the daily reps.
  • You're willing to be patient and kind to yourself as you build a new way of being. This may involve confronting feelings of frustration or perfectionism!

❌ This is NOT for you if:

  • You're still shopping: one more YouTube video, one more hack, one more someday. Watching feels safer than starting.
  • You can't make 5 minutes a day to check in and cheer your circle on WhatsApp.
  • You'd prefer to have a course you can watch later. This is a take-action challenge.
  • You're not comfortable experimenting until you discover what makes YOU consistent.
  • You're concerned you might be joining a cult. (Fair. It's a consistency cult. You'll never be the same.)


Only 20 seats. Starts Aug 30.

FAQs

Questions? Answered.

What is the Ship It system, and why does it work?

Ship-It System is a proprietary framework created by Tina Nayak that turns a goal you have been carrying for years into one small action you ship daily, weekly, quaterly. This ensures you are consistently creating outcomes and progressing systematically towards your goals.

It works for three reasons:

  1. You set the size, so it suits your context, your calendar instead of an ideal one.
  1. It encourages you to be kind to yourself and practise the comeback, so a missed day never becomes a quit.
  1. Accountability & Inspiration: the circle sees your reps.

You get the full Ship-It system: quarterly, weekly, and daily planning workbook ($60 value). Yours to keep.

How much time does this take each day?

About 5 minutes a day for accountability in the WhatsApp group. Add whatever time you choose for your own habits. Sundays we meet for live group coaching. The more you commit, the faster the progress — but 5 minutes is all that's required.

What if I miss days?

You will. Life isn't perfect and neither are our schedules. Missing a day is not a problem — as long as you come back. Just message the group so we know, and we keep you accountable.

Is my goal too small or too weird?

No. Any goal you keep postponing works. We break it into habits and start.

When are the calls?

Sundays: Aug 30 (kickoff), Sep 6, Sep 13, Sep 20, and Sep 27 (graduation). Exact time is set once we know where the cohort lives. Recordings stay up for 30 days, then deleted — by design. This is a take-action cohort.

Why only 20 women?

I am not interested in helping hundreds halfway. I believe in empowering 20 women to transform themselves completely.

I read every message and respond personally. In a group this small your voice never gets lost, we will notice when you go quiet and help you come back to achieving your goals. And there is no place for judgement. This is our safe space.

Why only $97?

You are the founding cohort. You shape this program with me. In the future, once we decide on the structure, we plan to launch at $297. You lock in $97.

What if it doesn't work for me?

Do the full 30 days, follow the system, come back after your off days — and you will ship more. In the rare case you do all of that and still don't feel more consistent, email me and claim your refund.

What happens after Day 30?

The Ship It system is yours to keep — apply it to any goal, forever. We're still shaping what comes next, and your feedback will help decide.

*What if it doesn't work for me? (My promise to you)?

Consistent in 30 is a digital, high-involvement program. I am confident this challenge will change how you show up for yourself. It is built on behavioral science, and it is designed to meet the fear and the inner blocks head-on. But it works when you do.

So before you join, one honest ask: join only if you can give this 5 minutes a day. Check in, do your small Habit Capsule, cheer your circle. How big your reps are is completely yours to decide.

And here is my promise. Show up for your promises for these 30 days: come to the Sunday calls, do your reps, and come back after your off days.

If you follow the system and still don't see a visible change in your consistency by graduation day, I don't want your money. Fill in the refund form within 7 days of graduation, and I'll return your $97 in full. No awkwardness. We part as friends.

One small favour: tell me what didn't work. You're a founding member. Your words shape what this becomes and they mean a lot to me.

(Because this is a live cohort of just 20 women, refunds are for women who did the challenge - not for a change of mind before it begins. That keeps it fair to everyone who shows up.)

Refunds are processed by Gumroad to your original payment method.

Ready to Become the Woman Who Keeps Promises to Herself?

Questions? Email: tina@habitcapsules.com

My PROMISE

Deep down, you know.

You won't get this year back.

Your subconscious does not believe in promises.
It believes in evidence.

That critic in your head says,'You always say you will. But you never do.'

Join this challenge, by end of September, you'll have 19 women watching you prove your critic wrong.

My Guarantee: If you follow the program and don't get consistent, I'll happily give your money back.

Pick the version of you that started anyway.

Lock in the founding price. Starts Aug 30.