Ever wonder what to do when you fall off track? It happens to everyone. You had good intentions. Maybe you were meal prepping, tracking your food on FitZone, and finally feeling in a groove. Then life threw a curveball—a stressful week, a vacation, or just one of those days where nothing went according to plan. Now you’re feeling off track and wondering how to get back into your routine.
First, take a deep breath. As a dietitian, I’ve seen plenty of people detour, and I promise there’s a better way to move forward than starting over.
Here’s what to do when you fall off track.
Ditch the All-or-Nothing Mindset
One of the biggest roadblocks to getting back on track is thinking that you’ve blown it and need to start over . That kind of all-or-nothing thinking can lead to throwing in the towel—and tossing all your progress along with it .
Think of it this way: When you drop your phone and crack the screen, do you treat it recklessly and do more damage or are you more careful with it?
Instead of continuing down an unhealthy path, try treating yourself more gently . Research shows that when we treat ourselves with kindness instead of criticism after a setback, we’re more likely to stick with healthy habits long-term .
Think about how you’d talk to a friend in the same situation. You wouldn’t say, “You ruined everything! You might as well give up!” I bet you’d say something like, “Don’t be so hard on yourself. You’ve been doing such a great job! Just get back into the swing of things.”
Try to tap into that compassion when you talk to yourself. Catch your inner critic and reframe the conversation to be more encouraging.
Here are a few helpful swaps :
Practicing self-compassion in moments like these can help you stay motivated and build healthier habits for the long haul.
Get Back to Basics
When you’re feeling off track, it’s easy to think you need a complete overhaul. A great place to start is by focusing on the basics.
Here are some ways to do this:
- Focus on whole foods like fruits, veggies, whole grains, nuts, fish, and chicken .
- Drink at least 8 cups of water per day .
- Go to bed early enough to get at least 7 hours of sleep .
- Track your meals and habits using FitZone.
Little things you do every day can really add up, helping you feel better and stay on track with your long-term goals.
Focus on One Consistent Meal or Habit First
When you’re trying to get back into a routine, it’s easy to feel like you need to change everything at once. “Setting a goal for yourself weekly, and then tracking how you do against that goal, is an easy and meaningful way to make real progress,” says Stephanie Nelson, MS, RD, and lead nutrition scientist.
So, start small and choose one area to focus on . If lunch is a sticking point, try planning just your lunches for the next week.
Once that feels manageable, you can build from there. Maybe you add a couple of dinners to your plan next week or focus on prepping snacks that help keep your energy up through the afternoon.
Choose one habit you want to focus on–say, boost your fiber intake or reduce added sugars–and allow notifications to get a friendly nudge.
Don’t Wait for Monday
It’s tempting to say, “I’ll start fresh on Monday,” but Monday isn’t magic. Progress starts whenever you do.
Research shows that getting started sooner—even with something small—can reduce the mental burden of having a task hanging over your head. This suggests that taking immediate action helps free up mental space and makes it easier to stay focused on your goals.
Don’t plan a full comeback for next week. Try one of these easy actions right now:
- Swap soda or juice for water one day.
- Log a meal in Fitzone.
- Add one fruit or veggie to your plate.
- Write down one thing you’re proud of each day.
- Choose a recipe to cook.
These tiny choices add up, and they reinforce that in order to make progress, you just need to start.
