How to Reset When You’ve Fallen Off Track

We've all been there – those moments when life's unexpected twists, busy schedules, and other challenges knock us off the path of our health and wellness goals. The truth is that setbacks are an inherent part of any journey toward better health. The distinction lies in how we respond to these hiccups. After all, it’s not about how many times you fall down, but whether you get back up and continue onward. 

Whether you’ve slipped up in your dietary choices, neglected your fitness routine, or let stress and life’s demands get the better of you, you can regain control and rekindle your motivation. Never get so discouraged that you give up. 

Let’s get you back on track toward achieving your health and wellness goals. This requires acknowledging the setbacks, embracing the present, and forging forward with new motivation. Here’s how to do it.  

Self-Reflection and Acceptance 

Progress is rarely linear. Everyone who sets out to achieve a goal starts with greater motivation than they probably have a few weeks later. It’s normal for these things to wax and wane throughout your journey. 

Setbacks will also be inevitable. You’ll forget to take your multivitamin, choose the couch or the gym, and enjoy a beer instead of water at times. When setbacks occur, acknowledge that they happened and do a quick reflection on what factors were involved. Then, consider how you can help prevent it from happening again. 

Most importantly, practice self-compassion and incorporate regular self-care habits. Give yourself grace and avoid self-criticism. Setbacks are a natural part of the process.  

Reevaluate and Adjust Your Goals 

Sometimes a goal needs to be adjusted. If you find yourself experiencing the same setbacks over and over, maybe you need to devise a new plan. Revisiting and refining your goals is totally okay. After all, you want to make sure that your targets are realistic and achievable.

As your life circumstances and priorities change, make sure that your goals continue to align with them. Your priorities and abilities may evolve. Making revisions to the plan does not equate to failure. Maintain a growth mindset and make adjustments as you see fit. 

Seek Support, Accountability, and Celebration 

A support system is key to overcoming setbacks. We were never meant to do life alone, let alone pursue challenges and goals. If you don’t already have a community to fall back on, enlist the help of friends, family members, or a mentor to help you maintain your progress.

You could also look for a local support group or hire a coach who can help keep you accountable. Many people find that having a group chat is helpful, especially if you’re not around your support system all the time. Here, you can exchange messages about setbacks, advice, and provide encouragement. You can also celebrate milestones and wins together. 

Getting Back on Track

We all get off course sometimes. What’s more important is having the determination and drive to get back up and realign yourself. This might mean readjusting your plan to make sure you still align with the goals you set. It can help to find a support community for accountability and encouragement. It’s also essential to practice self-care and acceptance and maintain a growth mindset.

References 

1. Martínez N, Connelly CD, Pérez A, Calero P. Self-care: A concept analysis. Int J Nurs Sci. 2021;8(4):418-425. Published 2021 Sep 5. doi:10.1016/j.ijnss.2021.08.007