Making Changes:  I Missed a Day.  What Now?

Our lives are busy right?  Things happen that are out of our control and impact our “plans for the day”.  It’s a juggling act normally to “get it all done.” And when surprises occur, it makes it that much harder to stay on track with a new mindset, habit, or focus.

Then what?  Give up?  Heck NO!  Here are some tips on how to get back on track quickly and get back to making it happen!

1. Be Kind to Yourself: It’s one day.  Everyone makes mistakes, and it’s important to be kind to yourself when you slip up. Does beating yourself up with all of those “I am x” statements (x is bad in this case) get you ANY closer to your goal?  Instead that “same old story”, tell yourself what will actually help you get back on track.  That’s the goal right?  Then do that that move you towards your goal.
2. Be Fair to Yourself: I repeat, it’s one day.  Put what’s happening in context.  If you are starting a new habit, let’s say working out, you do it every day for the first 10 days and then you miss 1 day.  Keep it in perspective.  Which statement is more likely to get you to the gym on day 11, “I’m terrible and always fail to follow through” or “It’s 1 day.  I had a 10 day streak.  Nice!  I am going to the gym tomorrow at 7 to start a new streak”?  I’m guessing you chose #2.  Being unfair to yourself moves you away from your goal.  
3. Identify what went wrong: Take some time to reflect on why you missed a day. Was it because you were too busy? Did you forget? Did you lack motivation? Once you know what went wrong, you can take steps to prevent it from happening again.  A key to creating consistency in a new mindset, habit, or focus is troubleshoot and try new things.  If going to the gym after work is not happening, go before work or at lunch.  Change it up and see what works.
4. Get back on track as soon as possible: A simple rule is:  Don’t miss 2 days in a row.  As soon as you realize you’ve missed a day, make a plan to get back on track right away. “I’ll start again on Monday (when it’s Wednesday)” is a sure way to fail.  Even if you can’t do the whole thing (e.g. workout), do something. 
5. Break it down, make it easy: If you’re struggling to start or get back on track, maybe it’s too big or overwhelming?  Make it as easy as possible.  Break your goals down into smaller steps, make it easy (e.g. pack gym bag the night before), and create a plan to make it happen that will actually work.  Set yourself up for success!
6. Keep Track and Celebrate Your Success:  Find a way to keep track of your success.  It’s a great reminder and motivator, especially on the days where it takes extra effort.  Of critical importance is to setup rewards and celebrate when goals are achieved.  Follow through here is critical to success.  Spend time congratulating yourself.  Take time to notice the difference and the impact.  When we reward ourselves for achieving our goals, we reinforce creating, achieving and celebrating them.  It puts you into “flow”.  That’s the place to be!

Remember, don’t let perfect stand in your way of making progress.  It’s normal to experience setbacks along the way. The key is to stay focused on your goals and keep moving forward! 💪

Be Well!

Coach Dave