Getting Back On Track
Life has a way of getting busy, between family, work, fatigue, travel, and unexpected events. It's normal for these things to throw us “off track” from the healthy habits we've worked hard to build. If you've ever thought, “If only I had more discipline, I could power through” you're not alone! While willpower might help in the moment, it isn’t always a consistent variable. Real, lasting change comes from building habits that fit into your life, not ones that fight against it.
What if you tried a different approach? What if we recognised this was a normal part of life and you had a plan to get back to the habits that make you feel your best? Imagine you’re driving to a destination and take a wrong turn, would you just continue to drive the wrong way? Probably not. You would reroute! Think of your vision like your destination. This tool can assist you in course correcting back onto the road leading to your vision.
Step 1: What does it look like when you are on track? List the behaviours that help keep you on track with your health goals. When do you feel your best, healthiest, and strongest?
Example 1: Eating a high protein breakfast because it helps to manage cravings later in the day.
Example 2: Meal planning because it helps me to stay within my calorie deficit and reduces my food bills!
Your Turn:
Step 2: What roadblocks could throw you off track? Reflect on past experiences that have disrupted your habits and consider any upcoming challenges that might make it harder to maintain your progress toward your goals.
Example 1: It is just after Halloween and my house is filled with candy bars. It started with having one, but now I am sneaking and eating 6-8 per day. To try and compensate for the calories, I am skipping breakfast, which is only making me crave more.
Example 2: My child decided they wanted to join a competitive swim league. Now I am getting up for the early morning practices, which has me really tired. The swim meets are also cutting into my weekend meal planning.
Your Turn:
Step 3: What can you learn from previous setbacks? When we have setbacks, there are often learning opportunities hidden among them. From step 2, what can you learn and how can you use this lesson for next time?
Example 1: I was trying to avoid eating any of the Halloween candy. Because I planned for none, I was sneaking them and the number gradually crept up.
Example 2: When I get busy my meal planning becomes inconsistent and it is hard to make time for it.
Your Turn:
Step 4: What is the first step you can take to get back on track with your goals? Pick something you feel confident that you can accomplish. When we start small and experience success, this helps to motivate us to keep going. Pick small, achievable goals to build momentum; each success can boost our confidence and motivation.
Example 1: I will choose 7 of my favourite candies for the week. I will keep the remainder in the basement so they are out of sight.
Example 2: Ask for help. I can speak to some of the other parents on the swim team about carpooling, so I can get some of my time back.
Your Turn:
Step 5: Once you feel confident in Step 4, list out the other strategies you want to put into place and order them from easiest to hardest. Start from easy and slowly build your confidence back up to the more challenging ones.
Example 1: I will restart having protein at breakfast by boiling eggs on Sundays so I have a grab and go option. After candy/chocolate filled holidays, I will sort it all into keep, donate, toss.
Example 2: I will ask some other family members to attend swim meets, so I don’t need to be at every one. I will use a meal delivery service 1-2/week to help with easy healthy meals. I will do my grocery shopping during Thursday afternoon’s swim practice.
Your Turn:
Setbacks are a natural part of life and habit formation. Some are foreseeable, while others catch us off guard. This tool is designed to help you reflect on these moments, learn from them, and strengthen your future strategies to provide a framework to confidently get back on track.
If you'd like support in creating your personalized "back on-track" planner, reach out to your Constant Health dietitian.