When a bad day derails your journey, it can be easy spiral. Here's how to reset and reclaim control.

We’ve all been there. You wake up with the best intentions, but life throws curveballs - stress at work, family obligations, illness, or just plain exhaustion. Suddenly, your healthy eating plan is out the window, your workout gets skipped, and you’re left feeling frustrated. 

I often remind my clients that their journey isn’t a straight line - it’s a winding road with detours, bumps, and sometimes potholes. Bad days happen. Stress, emotions, unexpected events, can throw us off course. The key isn’t perfection - it’s resilience. 

As a client once said...

Now the self-sabotages out there will be smiling wryly to themselves at that one. 

You can choose…you have the power of choice …choose with facts and your goal in mind not with your emotions (they tend to be terribly unreliable).

So, let’s look at ways to reset when a bad day takes control and reclaim your momentum. 

Acknowledge without judgment 

• Recognise the slip: Whether it’s overeating, skipping a workout, or emotional snacking, acknowledge it happened. 

• Avoid guilt spirals: Beating yourself up only prolongs the setback. Instead, treat it as data - information about what triggered the behaviour and learn from it.  

• Practice self-compassion: Remind yourself that a moment doesn’t erase weeks of progress. 

Reframe the narrative 

• Shift your mindset: Instead of “I failed, again” think “what happened? ‘I’m learning from it’ and like any new skill this takes practice 

• Focus on the next choice: many clients say ‘I’ll restart tomorrow or Monday’… Just make the next meal or action one that’s moves you forward not back that day.  

• Celebrate resilience: Every time you bounce back, you strengthen your long-term success muscle. 

Reset with small wins 

• Hydrate: Drink a glass of water to refresh your body and mind. 

• Move gently: A short walk, stretching, or light yoga can reset your energy. 

• Plan your next meal: Choose something nourishing - lean protein, veggies, and whole grains - to stabilise blood sugar and mood. 

Identify triggers and build strategies 

• Stress management: what can I do differently next time? 

• Sleep hygiene: Lack of rest often fuels cravings. Prioritise a consistent bedtime routine. 

• Support system: Share your struggles with a friend, coach, or community. Accountability helps you reset faster. 

Is this achievable? Is my journeys end reachable? 

If you find yourself ‘failing’ often maybe the bar is set too high…lower it to something that is achievable and practice success. 

Final Thoughts 

Your journey isn’t about never slipping - it’s about how quickly you recover. A bad day doesn’t define you. What defines you is the courage to stand back up, dust yourself off, and take the next step forward to where you want to be.

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