You’ve been doing so well. Then life happened.
A vacation, an illness, family issues or work stress (or all of it!).
Your healthy habits slipped a little at a time … and, before you knew it, you’re right back where you started.
Falling off track does not mean failure. It means you’re human. Success is knowing how to get back on track without guilt, shame or starting all over.
In this blog, I’ve listed 3 strategies to help you get back on track. I use these approaches (and many more) to guide my clients, and they really work.
Strategy #1: Start Small—I Mean, Really Small
When you’re getting back on track, it’s tempting to overhaul everything at once.
“No sugar and no gluten, plus daily workouts every morning at 6 AM, hours of prepping veggies and … don’t forget … water water water!”
But the pressure we put on ourselves to be “perfect” right away is what leads so many of us to quit just a few days later. All of these major changes are just not sustainable.
Choose 3 Simple Things
Instead, I suggest that you choose 3 things done simply. Based on your health history, what top 3 things will help you move the needle towards your goals? What’s one small shift you can make right now and is easily repeatable? Some ideas are:
- Drinking more water
- Eating a protein-rich breakfast
- Limiting coffee intake to 1 – 2 cups
- Making a little extra food at dinner prep tonight so lunch is ready tomorrow.
These small actions are powerful. They send the message to your brain and body: “I can do this.” And from this foundation, we build!
Client Story: Very Active, but Very Tired
At 70 years old, John is very active. He hikes, plays softball and is a volunteer coach for a local kids soccer team. If you saw him, you would have said he was the picture of health, but he was exhausted by mid-afternoon, didn’t sleep well and had gained weight around his midsection. At first, he attributed it to “getting older.” But deep down, he knew something wasn’t right.
When we looked at his eating patterns, it became clear: John was missing key nutrients his body needed to keep up with his active lifestyle. We worked together to make small, but intentional, shifts that satisfied his hunger instead of masking it.
With the changes, John’s afternoon energy and sleep improved, he slimmed down again and learned how eating could support his body better.
Easy, confidence-boosting habits that feel doable and build momentum are easier to replicate.
A great book on this topic is Atomic Habits by James Clear. Check out his chapter on how to stack little habits to make big changes.
Strategy #2: Rethink Your Idea of “Success”
One reason it’s hard to get back on track is because we’re stuck in an all-or-nothing view of success.
You might think: If I can’t do everything “right,” then I’ve failed.
Most times, our idea of “right” is what we looked like or were able to accomplish ten, twenty, thirty or more years ago. If we can’t live up to our ideals, then why should we bother?
But setting a realistic goal and reaching it, shows us that success is possible.
When I work with clients, we consider small, but significant, wins beyond the scale:
- Has your energy improved in the late afternoon?
- Were you comfortably satiated with dinner that you didn’t have dessert cravings?
- Did you feel less joint pain after a good night’s sleep?
All the small wins are important and, collectively, will help you reach your goals.
Client Story: “I Know What to Do, but I Just Can’t Seem to Do It.”
Diane is a 62-year-old retired teacher who had been on a healthy path by eating better, walking regularly and attending strength training class—when an injury kept her off her feet for a few weeks. That one interruption threw off everything. She began to eat out of boredom and, with the loss of exercise, her energy dipped and she lost the progress she had worked so hard for.
When we connected, Diane was very frustrated with herself. She said, “I don’t know why it’s so hard to get back into it. I know what to do—I just can’t seem to do it.”
Together, we started small. First, we focused on nourishing and satiating meals she could prep without spending hours on her feet. We reintroduced gentle stretching and found a new walking routine that felt manageable and without pain. In addition, we worked on releasing the guilt she felt and shifted her focus to the progress she was making now—not what used to be.
After a few weeks, Diane felt more energized, slept better, worried less and, in her words, “I feel like myself again.”
When you learn to see progress as something you create, not just something you measure, you’ll feel a lot more motivated to keep going.
Strategy #3: Preparing for Future “Off Track” Moments
This is probably not the last time you or I will fall off track. Life throws curveballs. The key to fielding them is knowing how to respond when they happen.
My clients and I always discuss the things that throw them off—like travel, holidays, stress, illness, temptation or low motivation. We look at how we usually react and then make a simple plan for what they can do the next time.
For example, many of my clients travel regularly, so we work on doing 3 things for their return:
- Having favorite healthy meals in the freezer so there’s no temptation to eat out.
- Preparing a meal list so there’s no guessing what they’ll eat.
- Writing out the grocery list so they are not randomly shopping while tired from traveling.
These simple steps put them in their healthy habits the minute they return home. And these simple steps can be applied to any upcoming situation – surgery, visitors or just a busy week.
“I’ve tried to get back on track many times, but it never sticks.”
This is a completely valid thought. Maybe the problem wasn’t you. Maybe the problem was your plan.
If you tried to rebound using extreme, restrictive tactics, your plan probably didn’t last. But when you have a supportive plan, personalized strategies and someone walking with you? This is when real, lasting change happens.
When we work together, we focus on consistency over perfection. You don’t have to do everything right—you just need to keep going. And I’ll be right there helping you figure out which step is next.
Here’s What You Need to Remember to Get Back on Track
Don’t overhaul your life. You just need:
- A small, repeatable step to start with today
- A new idea of what success really means to you
- A plan for the next time life throws a curveball
Meeting yourself with grace and strategy makes it so much easier to return to your positive habits.
There’s no need to start over. You just need to begin again—right where you are.
Let’s Make This the Last Time You Feel “Off Track”
If you’re ready to start moving forward again—without guilt or overwhelm—schedule a free phone consultation. We’ll talk about what’s been keeping you stuck, and I’ll walk you through exactly how we’ll get you feeling steady, supported and successful again.
Disclaimer: The information provided is for educational purposes only and should not be considered medical advice. The information presented here is intended to help you make informed decisions about your health and is not intended to replace the advice of your doctor.
