The Sub-7 Experiment

Tag: Mental Health and Movement

  • The Sub-7 Experiment: What I Didn’t See Coming

    When I first started this Sub-7 Experiment, the plan was simple, if ambitious: see if modern AI could help me train for and achieve a sub-7-minute 2,000-meter row on the erg. And that’s still the main goal. I still feel the need for progressive overload, for pushing myself, for having a clear target that gets me to the gym.

    But something else happened along the way. Something deeper. The experiment has evolved into much more than just a number on a screen. It’s become an unexpected anchor in my life, bringing with it a whole host of perks I never anticipated.

    Movement as a Mental Reset

    Initially, the goal was physical fitness, changing shape for a holiday. But quickly, I realised something else was at play. Movement, especially rowing, became my mental anchor. I’ve come to rely on it as a mental health row or a head leveller.

    When my head’s all over the place, after a long work drive or in the middle of something stressful, going to the gym isn’t just physical. It clears the fog. Even a walk in the woods on the way home from a tough meeting now brings me back to myself.

    ChatGPT, my digital coach, has helped me see these shifts more clearly. It often points out the real wins I’d otherwise miss.

    Busting the “Lazy” Myth

    For a long time, I called myself “inherently lazy.” It’s a story I’ve told myself for years. But this experiment has quietly dismantled that.

    I now know I’m consistent. Not just when it’s convenient, but when I’m tired, travelling for work, feeling flat, or battling the inner critic. The gym has gone from “something I should do” to “something I need.” It’s no longer about guilt. It’s about feeling right. That shift in motivation is huge.

    The Evolution of Identity

    The biggest surprise? A shift in how I see myself.

    I’ve lived with impostor syndrome for years, always asking: “Am I really this person?” But by showing up, pushing through, and reflecting, I’ve realised, yes, I am. And I deserve to be.

    It’s not about perfect sessions. It’s about making the average ones count. That’s the real change. I’m becoming comfortable with this version of me. I’ve never said that before. And that kind of self-acceptance is worth more than any split time.

    Beyond the Gym: Life Benefits

    The habits built in this experiment are bleeding into other areas of life.

    I’ve learned to set boundaries, like leaving my work phone in the car during walks. It means I show up properly at home instead of still being “at the office in my head.”

    I’m more mindful of hydration and how it affects mental clarity. And even though the scale doesn’t always move the way I want, I’m fitting into old clothes. I feel stronger, fitter, even if my body image takes time to catch up to reality. That reminds me: health isn’t a number. It’s how you feel in your skin.

    ChatGPT’s flexibility has been a game-changer too. When my shoulder’s acting up, or recovery’s low, or my mood’s off, the plan adapts. And that means I stay consistent, avoid injury, and keep moving. It’s about training smart, not stubborn.

    This is still the Sub-7 Experiment.
    But it’s about much more than rowing.

    It’s a framework for handling life. A journey of self-discovery.
    And a reminder that consistent, intentional movement can anchor you in a messy world.

  • I Needed That

    I needed that session in the gym today—really needed it.

    The last proper one I did was Friday. It was a big 10K row, and honestly, I overdid it. Afterwards, I ate loads of stuff I shouldn’t have—salty carbs, bread, potatoes. The works. Friday night, I didn’t sleep well. Saturday I was wiped out. I went for a walk, then actually crawled back into bed. Sunday was a good family day, with more walking, and Monday I went out on the bike—46km, and that felt great. Dialled in. Strong. Power was coming back.

    Tuesday was quiet—no formal exercise, just walking around town with my son. We had lunch together, and I loved that.

    But by Tuesday night, the voices were back.

    “It’s over.”
    “That’s the end of your streak.”
    “Go and eat. You’re feeling sorry for yourself—go on, eat more.”

    And this morning, first thing in my head:
    “Don’t worry about the gym. Take the day off. You don’t need it.”

    But I did. I really did.

    I asked ChatGPT for a mental health reset row, and it gave me just what I needed:
    30 minutes steady, with three controlled pushes at the end. No heroics, just structure. Just movement. And now, after the session?
    I feel great. Clear. Calm. More like myself.

    Yes, there’s still a hint of impostor syndrome. Still a flicker of guilt for not being at my desk first thing. But honestly? I’d have been useless if I had gone in without that session. My head was all over the place. Now it’s back together.

    I’m also realising something really important:
    Three or four days without movement is too much for me.
    Physically, mentally, emotionally—it’s just too long. I need the rhythm. I need the space. I need the anchor.

    And the real breakthrough?

    I chose to do something about it.
    I didn’t ignore it. I didn’t hide. I didn’t roll over and disappear under the duvet.
    I noticed it, I owned it, and I moved.

    That’s the difference now. And that’s the work.

    This is the Sub-7 Experiment