Back on the Wagon: Small Steps to Revive Your Healthy Habits

Over the past few years, I’ve been exploring the science behind habit-building and designing my life so that I can be healthier, happier and more productive. But it all began to slip when sleep schedule changed. I caught Covid on vacation and my energy levels were slow to recover. By the time I felt fully human again, I’d become very comfortable sleeping in for an extra 30-45 minutes each morning. Parts of my exercise routine fell by the wayside, along with a few other small habits that kept me grounded. Little by little, day by day, I became a little less productive and motivated.

I’m sure this story is familiar: we’ve all been there. We start out with great intentions, and for a while, our new habits feel motivating and exciting. Like me, perhaps you were energized and proud of your progress. But life happens—whether it’s a hectic week, unexpected stress, illness, the dreaded Daylight Savings, or just a lapse in focus—and we find ourselves slipping away from the very habits we were working so hard to build. When this happens, it’s natural to feel disheartened and frustrated. The key to getting back on track is to reset with a dash of self-compassion and a few small, intentional steps.

1. Change Your Mindset: Slips Happen

First and foremost, let go of any guilt or frustration you’re carrying. Falling off track isn’t a failure; it’s part of being human. Habit formation is not about perfection—it’s about perseverance. As a recovering perfectionist, it is hard for me to even write those words, but it is incredibly important to accept the setback and move forward. Our routines are shaped over time, and occasional slips are a natural part of that process. The key is to be resilient and begin again!

On a related note, listen to the way you talk to yourself. Take time to hear that voice in your head! Replace any harsh self-talk with compassionate, encouraging words. Perhaps consider how you would speak to a friend in the same situation. Embracing imperfection and being kind to yourself allows you to move forward and act rather than getting stuck in a frozen negativity loop.

2. Identify the Roadblock

Take a moment to reflect on what may have led to your break in routine. Was it a particularly busy time at work, an illness, a life event, or just feeling too tired at the end of the day? Identifying these triggers can help you strategize how to overcome challenges when you encounter them in the future. There is no question that I will get sick again---cold and the flu germs are lurking around every corner this time of year. Sickness is part of the deal when you have a human body. But now I see the domino effect my illness had and have identified that my sleep routine is one of my core habits. When I let my sleep schedule lapse, other little habits followed suit.

3. Reframe Setbacks as Learning Opportunities

Much like identifying the roadblock, try viewing this setback as a chance to learn more about yourself. Did you set a goal that was too ambitious for the time you had available? Maybe you realized that it worked well in the winter, but it was hard to maintain during the summer. Perhaps you’re more consistent with a habit in the morning than at night. Use these insights to adjust your approach in a way that fits better with your lifestyle and needs. I learned that if I took a 15–20-minute cat nap during the day then it was much easier for me to get up at my regularly scheduled time in the morning. This is not something that I need daily, but when I notice my hand reaching for the snooze button on a regular basis, it is one tactic that I can use to help me reset.

4. Start Small

When you’re ready to jump back in, take what you have learned and start small. You don’t have to play “catch up.” Begin exactly where you are today! If you haven’t run in three months, trying to finish a 5K this weekend will likely lead to discouragement and a lot of sore muscles. Take your time and build again. You know you can do it because you have done it before!

Instead of playing catch up, choose one small step you can confidently commit to in this moment. Maybe that means starting with a leisurely jog to the end of the block, waking up 5 minutes earlier, 10 minutes of yoga, or picking out a healthy recipe for lunches next week. By focusing on small actions, you’ll build up the momentum you need without feeling overwhelmed.

5. Keep On Keeping On

Habits are built one day, one step, one breath, one vegetable at a time. Each small effort you make compounds over time and adds up to big change. Progress isn’t always linear, and there will be days that feel harder than others, but that’s okay. By trusting the process and focusing on each small step, you’re building resilience and setting yourself up for lasting success.

When you feel discouraged and want to give up, remember your ‘why’. Why do you want to exercise, meditate, eat healthier, or improve your sleep? Maybe it’s to stay productive and motivated as you start a new business. Perhaps you want to age more gracefully, or to set a good example for your children. Hold your ‘why’ close to your heart and let it fuel your action!

Every step you take toward your goal, no matter how small, is meaningful. Resetting your habits is about progress, patience, and compassion for yourself. Take it one day at a time, and celebrate each little victory. We’ve got this!