NAW: the art of getting back on track

I got a message from a reader, Sabrina, this week – and she pointed out a pattern that I think many of us know well.

« I venture to say that turning to bad habits is good. After all, I had a bad day. Well, my bad days tend to turn into bad weeks and then months. It doesn’t take much for me to quit. »

I know I’ve been there. 🙋‍♂️

Here’s how we deal with it.

Know the difference between an off day and a repeating pattern.

Missing a workout or having a meal that isn’t strictly on plan? Totally fine and expected. It won’t hurt your progress.

Slipping isn’t the problem. Then the slip becomes standard.

Give yourself a little grace on the hard days. And be honest with yourself: is this a one-off or is a pattern forming? If it’s a template, call it and redirect.

Rethink what self-care actually looks like.

Sometimes the perfect recovery from a hard day is Netflix and relaxation. Rest absolutely counts as self-care.

But the same goes for that workout you’ve been putting off, eating a solid meal, or putting your phone down and going to bed at a reasonable hour.

Sometimes the most caring thing you can do for yourself is the thing you avoid.

A hard day doesn’t have to mean giving up. That might mean doubling down on the things you know are good for you.

Don’t try to play catch-up.

This is one of the most common pitfalls I see. Someone misses a workout and suddenly feels like they have to do this PLUS today’s to make up for it. That’s how you end up feeling like you’re pushing a boulder uphill before you’ve even started.

Forget what you missed. Focus on the plan for today. do it Then build from there.

Find your NAW (your next available earnings).

When you realize you’ve gone off track, the instinct is to overcommit.

« I have to work out five times a week. »

« I have to cook a huge meal and reset the whole kitchen. »

These things are not wrongbut they are not your first step.

Your first step is the next available profit. One thing that breaks the current pattern.

Maybe it’s five minutes of stretching on the floor while you watch TV tonight. Maybe it’s grabbing some fruit as a quick snack.

Here’s the key: You don’t have to wait until tomorrow or Monday. Reset the template as soon as possible.

I recently had a client come back from vacation feeling completely out of sorts. We haven’t put together an elaborate return plan. We asked just one question: “OK – when is the next training session?’

The next day, she knocked out a short workout and hit a PR on her barbell rows.

That was all it took. The next available profit. (PR not required 🤪)

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The next time you catch yourself having an off day, start with grace. These days are normal, expected, and they don’t erase all the hard work you’ve put in.

Then check with yourself: “Am I falling into a pattern that is working against me?« If so: