Do you feel off track? Feel like you have cheated? Feel as if you are giving up? Lack Energy? Can’t get back into it?

Believe me, everyone has these kinds of feelings at some point. I know how it feels when you don’t want to make the effort but know you should. You try think of any excuse of why you cannot do something.

Yet if we got back on track and into our routine we would feel much better for it.

Here are 4 tips to get you back on your game.

1) Start Now

Don’t wait until Monday. That is what everyone says, yet as soon as you get to Monday there is another reason, problem or excuse you have to then not start it until the Monday after. If you seriously want to improve and achieve more in whatever your goal is (be it exercise, your nutrition, your job or business) then the earlier you start, the sooner you will be seeing the rewards.

Why put off what you can start now? Think about how much better you will feel once you are back into your routine and making progress. You feel down because you aren’t doing the things that will get you closer to your goal.

2) Start Small

Start with a small change and gradually build it up into a bigger change. Don’t jump straight in at the deep end. If you want to improve become healthier don’t start prepping every meal, counting your macros and going to the gym 5 times a week. This is way too much to start off with and you will probably end up giving up. It will also probably put you off trying again.

All we need is to change something small at first. This could mean you start trying to eat more vegetables every day, going to the gym once a week, or going for a short walk every day.

Taking these small steps will mean you can easily implement them into your life so you start seeing improvements. This will then motivate you to make more small changes. Also, once the small changes become part of your life, doing something else on top of it won’t be so hard.

Every small change we make will eventually add up to a huge improvement in our lifestyles and can help you reach any goal you have.

Just make sure to do it gradually so you don’t have to change your whole life in one day.

3) Regular Routine

This leads on from 2) since we want to make our small changes part of our routine.

Your routine is what you do every day without fail. You make time for each part of your routine and it is usually done in a certain order.

Think about what you do when you wake up. You may get out of bed, get in the shower, get dressed, go downstairs and have breakfast and then brush your teeth. Does any of this ever seem like a chore? My guess is that you hardly ever notice doing most of this. It is part of your routine.

Now think if we could add some small changes to our routine which would help us reach our goals. For example, my routine before I go to bed is to get a drink and then make sure my breakfast is prepped for the morning, before brushing my teeth, getting dressed and going to sleep. I do this every evening so I always have a healthy nutritious breakfast waiting for me in the morning. And guess what? It takes less than 5 minutes and I don’t even think about it.

Think about what your goal is and then think what small change to my routine could I make so I include something that will get me closer to my goal.

If you want to improve your diet you could, like me, prepare your breakfast or cook extra vegetables to take with you the next day for lunch. If you are working on your fitness you could wake up do as many press-ups/ squats/ crunches as you can and then carry on with your day. Or go the gym on a morning before work. If you want to grow your business, create a task you can do every day such as posting on social media or making phone calls every evening before tea.

There are so many little changes you could make and adding them to your routine will make them easy to keep up with and make sure they are done regularly.

With a routine in place you know what you are going to be doing and when. This eliminates the stress of figuring out what you need to get done and when you are going to have time to do it.

4) Don't let a bad day become a bad week

If you fall off the bandwagon it is usually just one day or even just one part of a day when you have been at a party or some other event which has meant you cannot keep up your routine. What we have to know that, even though we don’t have the perfect circumstances, it won’t ruin our progress in the long run.

You may go to a party and the only food available is pizza, chips, crisps and dessert. Now this isn’t perfect for your diet, but you can’t go hungry. There is nothing wrong with having a treat now and then so you can enjoy eating something a bit unhealthily.

However, don’t let this make you think that you have failed. You just haven’t made as much progress today. Don’t think that you might as well give up because that will make the problem worse. If you go to a party with the intentions of staying healthy, don’t allow the circumstances to change that.

Yes, you may not be able to get a meal which fits well with what you know you should be eating but that is life. Don’t then let it mean you should give up, over indulge on all the food there and then go on to drinking all night as well.

And even if you are just having a craving for chocolate or to just relax and not go to the gym, sometimes it is ok. Enjoy a small bar of chocolate or an hour relaxing, but then make sure after that you are back on it. Don’t think that you want to relax every day instead of going to the gym, or that you now need 4 more bars of chocolate.

Just have a small break and then start right back up again.

Being able to keep it your good habits and routine consistently is going to help you make huge progress.


Use these tips to get back on the bandwagon and keep on track so you can reach your goals. 

Back on Track