I received a message this week from a reader, Sabrina – and she pointed out a pattern that I think many of us are familiar with.
“I’ll take the liberty of saying that it’s okay to slip into bad habits. After all, I had a bad day. Well, my bad days tend to turn into hard weeks and then months. It doesn’t take much to back out.”
I know I’ve been there. 🙋♂️
This is how we deal with it.
Know the difference between a rest day and a repeating pattern.
Missed a workout or ate a meal that didn’t quite go according to plan? Totally fine and expected. It won’t hurt your progress.
The problem is not the slip. Then the briefs become standard.
Give yourself some grace on hard days. And be honest with yourself: Is this an isolated incident or a pattern that is forming? If it’s a pattern, call it and redirect it.
Rethink what taking care of yourself actually looks like.
Sometimes the perfect respite after a busy day is Netflix and relaxation. Rest is absolutely part of self-care.
But also that workout you’ve been putting off, eating a solid meal, or putting down your phone and going to bed at a reasonable time.
Sometimes the most caring thing you can do for yourself is what you avoid.
A hard day doesn’t have to mean logging off. It could mean increasing your focus on the things you know are good for you.
Don’t try to catch up.
This is one of the most common traps I see. Someone misses a workout and suddenly feels like they have to catch up on that workout and today’s to make up for it. This means you end up feeling like you’re pushing a boulder uphill before you’ve even started.
Forget what you missed. Focus on the plan for today. Do that. Then build from there.
Find your NAW (your next available win).
When you realize you’re on the wrong path, the instinct is to overcommit.
“I have to train five times a week.”
“I have to prepare a huge meal and redecorate the entire kitchen.”
Those things aren’t incorrectbut they are not your first step.
Your first step is this next available prize. One thing that breaks the current pattern.
Maybe it’s five minutes of stretching on the floor while you watch TV tonight. Maybe it’s about grabbing some fruit as a quick snack.
Here’s the key: you don’t have to wait until tomorrow or Monday. Reset the pattern as soon as possible.
I recently witnessed a client returning from vacation feeling completely out of sorts. We have not developed a detailed return plan. We only asked one question: “OK – when is the next training?”
The next day she did a short workout and set a PR in the barbell row.
That was all it took. The next available prize. (PR not required 🤪)
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Next time you have a day off, start with grace. These days are normal, expected, and do not negate the hard work you have put in.
Then check in with yourself: “Am I falling into a pattern that is working against me?“ If yes:
- Rethink what self-care looks like
- Don’t play catch up
- Find your NAW
Keep this for next time you need it:
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You got that. 💪
– Matt
PS: If you are currently experiencing a relapse, we are here to help you. Take ours Coaching Quiz to find your very own Fitness Yoda.
