When making lifestyle changes, setbacks are inevitable. You might be eating well, exercising consistently, and feeling great—until one moment of indulgence throws you off track. A single chocolate bar can snowball into a weekend of binge eating. Missing one workout turns into skipping the gym for weeks. Before you know it, all your progress feels undone.
An important aspect of lifestyle change is to understand that such slips are inevitable. The goal should never be perfection. Instead, the key to long-term success is learning how to catch these slips early, so you can reverse downward spirals before they derail you completely.
Additional reading: To learn more about risks to not sticking to your new behaviours, read How to Stick to Your Long-Term Weight Loss Goals: Understanding Why You’re Not Following Through
Step 1: Remind Yourself Why This Change Matters
When you find yourself slipping, the first thing to do is reconnect with your why. Why did you start making these changes in the first place? What is truly motivating you to keep going?
If you’re struggling to answer this, try using the Five Whys technique. This method helps you dig deeper into your true motivations:
- Why do I want to change? → To be leaner.
- Why do I want to be leaner? → To be healthier.
- Why do I want to be healthier? → To have more energy and feel better.
- Why do I want more energy? → So I can be more active with my kids.
- Why is that important? → Because I want to be present in their lives for as long as possible.
By breaking it down this way, you shift your focus from short-term goals (like looking better in the mirror) to powerful emotional drivers (like being there for your family). This makes getting back on track feel more meaningful and urgent.
Step 2: Identify the Smallest Viable Step Forward
Once you’ve reconnected with your why, resist the temptation to jump straight back into your old routine at full speed. This all-or-nothing approach is where most people fail.
Instead, focus on the smallest viable step that moves you in the right direction. A small win makes change feel achievable and builds momentum.
For example:
- If you were eating three balanced meals a day before slipping into a habit of snacking constantly, don’t immediately try to cut out all snacks. Instead, start by swapping just one snack for a healthier option, like fruit.
- If you stopped exercising entirely, don’t commit to daily hour-long workouts. Start with just a 10-minute walk.
- If you’ve been skipping meal prepping, try prepping just one meal instead of an entire week’s worth.
Taking small steps helps to rebuild positive momentum without feeling overwhelming.
Additional reading: If you find you struggle to get started with change, read Why “I’ll Start Tomorrow” Is Sabotaging Your Goals (and How to Fix It)
Step 3: Leverage Positive Spirals
Motivation is built through small successes. When you achieve something—even a tiny goal—your brain gets a dopamine hit, reinforcing the behavior and making you more likely to continue.
If you immediately try to “get back on the wagon” with full force, you set yourself up for frustration and failure. You’ll likely struggle to keep up, which makes you feel like you’re failing, leading to you losing motivation altogether.
But if you take small steps, each success builds on the last, creating a positive spiral of motivation. The more small wins you accumulate, the easier it becomes to add more behaviors back in until you’re fully back on track.
Step 4: Plan for Future Slips
One of the best ways to prevent downward spirals is to accept that slips will happen and prepare for them in advance. You can do this by identifying common situations that lead to setbacks and having a plan ready for when they arise.
For example:
- If social situations tend to derail your diet, decide beforehand how you’ll handle eating out.
- If stress causes you to overeat, have an alternative coping strategy in place, like journaling or going for a walk.
- If motivation to work out fades when you’re tired, schedule short, non-intimidating workouts instead of skipping them completely.
By planning for obstacles in advance, you’re far less likely to let one small mistake spiral into a complete loss of progress.
Final Thoughts: Progress, Not Perfection
Nobody goes through a lifestyle change without setbacks. The difference between success and failure is how quickly you catch yourself, course-correct, and keep moving forward.
When you slip up:
- Reconnect with your why to remind yourself what’s at stake.
- Take the smallest viable step instead of trying to be perfect overnight.
- Build positive spirals by focusing on small wins.
- Plan for future obstacles so you’re ready next time.
Every setback is an opportunity to learn and grow. The quicker you get back on track, the less damage a slip will do. Keep focusing on progress, and success will follow.
Ready to take control of your habits for good?
At Body Development Centre, Simon teaches Leicester based clients how to master behavior change, helping them to achieve long-term, enjoyable and balanced change. Whether you want to work one-on-one or as a couple, personal training with Body Development Centre will allow you to reach your weight loss and fitness goals. To book your free consultation, get in contact today!