Everything in life is an opportunity to grow!  Even the small hiccups.

I mean we’ve all been there…

You eat healthy religiously for a week, then go on a binge all weekend.  Maybe you make a promise to yourself to work out more, you hit the gym two days this week, then struggle to get off the couch after a long day of work.  Or you set a beautiful vision for your creative outlet, get excited about the possibilities, only to get dragged down with the responsibilities of every day life.

Perhaps you’ve let yourself down…had a discouraging weigh-in, ate one too many slices of pizza, or grazed all day on unhealthy snacks around the office.

I’ve been there too, but I have come to realize something very influential.

These small slip ups do not make you a failure.  They make you HUMAN.  Even the most successful people in the world screw up on their daily habits and goals too.  What separates the successful people isn’t always their motivation or determination, it is their ability to bounce back quickly.

Here are a few strategies to help you get back on track FAST:

  1. Get very clear and specific Soon is not a time, and some is not a number.  When and where are you specifically going to make these lifestyle changes?  Saying I will go to the gym 3 times this week is not specific enough.  Which gym?  What time of day?  Which days?  For how long?  What will you do there?  It is important to a) put it on your calendar, and b) tie it in to your current behaviors. For example, before leaving the house for work, pack a bag of gym clothes and stop by the gym on your way home from work.  Or if a gym isn’t your thing, you could stop at a park for a brisk walk on your way home.  Or maybe it is before work?  Everyone’s lifestyle and schedule is different.  Take a look at yours and get very clear and specific!
  2. Stick to your schedule – Even if it is in small ways. It’s not the singular impact of missing your schedule that is a big deal.  It is the incremental impact of missing multiple attempts at your schedule, and not getting back on track – that is a HUGE deal.  So if you don’t have time for what you planned or scheduled, take a small piece of it.  Don’t have time to do a full work out? Do some squats at your desk.  Don’t have enough time to write an article?  Write a paragraph.  Don’t have enough time to go to yoga?  Take 10 minutes to just breathe and close your eyes.  Don’t have enough time to wash and chop veggies/fruit?  Buy no hassle produce like cherry tomatoes, sugar snap peas, grapes, clementines, salad greens, sun dried tomatoes, or sprouts.  This cumulative effort will take you a long way.
  3. Do you have someone who expects something from you? – I have been on many different teams throughout my life.  Do you know what happens when you have friends, teammates, coaches, administrators who expect you to be at practice or a match or a big presentation?  YOU SHOW UP.  You don’t have to be on a team for this to work.  Tell your spouse, partner, friends, co-workers, talk to a stranger, tell the front desk person at the gym – anyone!  Simply knowing that a familiar face knows your plan can be enough for you to show up.  Make a choice – no excuses – to show up for yourself.
Katie Abbott, MS, RDN, INHC

Author Katie Abbott, MS, RDN, INHC

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