78: Why Getting Back on Track Feels Hard (And How to Make It Easier)

Getting “back on track” is a topic that hits home for me and many of my patients. I’m not a huge fan of this term in general because it implies everything has gone awry, which often isn’t the case. But there are definitely times throughout the year when certain areas aren't as optimal as they could be, and I need to refocus my efforts.

Today, we’re taking a positive psychology approach, encouraging you to focus on the healthy habits you’re still maintaining, even if you have drifted “off the wagon” a little bit. Plus, I’ll share the two essential things you need to do to successfully realign yourself with your goals. (Hint: it’s easier than you think!).

Remember: You’re Not Starting Over!

When you’re feeling like you're not where you want to be, it’s easy to catastrophize and think everything is going wrong. Often it’s the case that some things just aren't as optimal as they could be. If you look closely, you'll still find you’re doing a lot of healthy activities like exercising, drinking water, and getting protein.

When we drift off track, it's usually just a little misalignment rather than a complete derailment. And it's much easier to correct small drifts than it is to start from scratch. The reality is, you are never starting over. Even if it feels like you're back to square one, you have more knowledge and experience now. So, let's drop the idea of "starting over" and the guilt that comes with it!

When I started letting go of the guilt, I got more curious about medical options, better ways to include protein and veggies, and how to balance my life and relationships. For example, I asked my husband to support my morning walks because I know they set me up for a better day. It's about finding what works for you and adjusting as needed. 

Lessons Learned from Getting Back on Track

A few months ago, I found myself facing a period of increased hunger due to a medication change. With the guidance of my coach and physician, I experimented with different strategies, including adjusting my medication dosage and considering a reduction in my strength training routine. Although my strength training sessions were brief—just 10 minutes a few times a week—they had a noticeable impact on my appetite. 

During this time, I stopped strength training altogether, which did help reduce my hunger, but I also lost a considerable amount of muscle. Realizing the consequences of this, I knew I had to reintegrate strength training into my routine. Even if my sessions were less intense, maintaining the same schedule was crucial because having a set date, time, and place is the key to me staying on task.

Now, I have resumed my strength training, prioritized protein, and re-established my other healthy habits. I didn't criticize myself for the month or two when I wasn't fully engaged in my routine. Reflecting on it, it made perfect sense—I was in the midst of moving, and my stress levels were high (and likely contributed to my increased hunger).

The important takeaway is that it doesn't matter if you take a break or feel a little off track. I felt the need to return to my habits, so I eased back into them. I sought support through a group coaching program, attended group calls at least twice a week, continued my one-on-one coaching, and resumed my morning walks. I got back to all those things and now, I feel fantastic. 

From my experience, I have learned there are two key things you need to focus on to get back on track.

Step #1: Keep it Simple

When I say “keep it simple,” I mean you should focus on actions that are easy to execute and fit seamlessly into your life. For example, if a full workout feels overwhelming, try just two minutes of walking. If you’re having trouble with your diet, focus on getting protein three times a day, even if it's just a small amount.

It’s about finding what works for you and sticking to it. If getting more water or going to bed on time helps, start there. Don’t worry about doing everything perfectly. For me, that means getting out for a daily walk, even if it's not as long or intense as I’d like. Sometimes, just making the effort to step outside is a win.

If you make things too complicated, you're less likely to follow through. It’s about making small, manageable changes that keep you moving forward. So, what’s your simple action? Write down your top three easy steps to get back on track and choose one to start with. If you end up doing more, great! Celebrate those extra wins and keep building on them. Simple actions done consistently can make a huge difference over time.

Step #2: Your “Bumper Rail” System

The second crucial step is setting up your bumper rail system. Think of bumper rails as the supports that keep you aligned and grounded. These are the elements that ensure you stay connected to your goals and values, even when things get challenging.

What does your bumper rail system look like? For some, it might be regular check-ins with a healthcare provider or attending group coaching sessions. For others, it might involve daily journaling, reading a daily Bible passage, or engaging with an app that offers motivational quotes or reminders. The key is to establish a system that keeps you accountable and aligned with your priorities.

In my own practice, we use tools like a 90-day planner to help clients stay organized. This planner includes sections for goal-setting, tracking progress, and daily reflections. I’ve found that having a structured system helps maintain focus and motivation. For instance, one critical component of this system is asking yourself each day, "What is my health goal today?" This simple but powerful question can redirect your focus and help you make better choices.

Whether it's writing down your goals, setting reminders, or having a daily practice that keeps you connected to your values, find what works for you. It could be as simple as noting your health goals every day or participating in a supportive community. The important thing is to have consistent, reliable methods that help you stay on track.

Reflect on what keeps you grounded and makes you feel accountable. Incorporate these elements into your routine to create a bumper rail system that supports you in achieving your goals.

If you’re looking for a supportive community to help you stay on track with your health goals, my upcoming 30/30 program, starting September 1st, could be just for you!

This evidence-based, community-focused program is designed to help you master breaking old habits and embrace change to bust through a weight loss plateau.

If you want to: 

• Prioritize your well-being and success without unrealistic expectations.

• Achieve a sustainable approach to health and weight loss that fits your life.

• Connect with a supportive community 
• Get more comfortable with experimentation and build an open mindset to new approaches

Click here to find out more!