Stuck in a Rut? Here’s How to Hit Reset and Get Back on Track

We all hit slumps. One minute you’re hitting your steps, tracking your meals, feeling like the CEO of your own health—and the next, you're knee-deep in takeout containers wondering what happened.

If you’re in a rut right now, hear this: You’re not lazy. You’re human. And more importantly—you can get back on track. No shame. No “starting over.” Just a reset.

Here’s how.

Step 1: Start Small—Like, Really Small

You don’t need to overhaul your entire life today. That’s what got you overwhelmed in the first place. Instead, pick one tiny win—something so simple it almost feels silly.

• Drink a glass of water before coffee ☕

• Go for a 5-minute walk 🚶‍♂️

• Add one veggie to your lunch 🥦

• Pack a protein-rich snack tomorrow 🍳

Small wins stack up. They build confidence. And confidence builds momentum.

Step 2: Start Easy—Not Heroic

Now is not the time to sign up for a 6 a.m. bootcamp or a 30-day sugar detox. When you're in a rut, your brain and body need a gentle nudge, not a hard shove.

Choose actions that feel easy, low-stress, and almost automatic. The easier it is, the more likely you’ll follow through. And once you follow through? Your motivation comes back online.

Step 3: Go for 150% Attainable

If your goal is “run 5 days a week,” but right now you’re struggling to get off the couch—aim for “walk around the block twice this week.”

That might sound too easy. But here’s the secret: If it feels 150% doable, you're more likely to succeed. Success feels good. Success drives action. And action leads to results. Just like the snowball effect happens when getting off track it happens when we are getting on track to!

Step 4: Start Where You’ve Succeeded Before

Think back—what’s something that’s worked for you in the past?

• Was it meal prepping on Sundays?

• Logging breakfast every day?

• Doing a daily 10-minute yoga video?

Revisit that. Repeat it. Your brain already knows how to succeed there—let it.

You don’t need to reinvent the wheel. You just need to roll with what you know works.

Final Thought: You’re Not Starting Over. You’re Starting Again.

Getting out of a rut doesn’t require a brand new version of you. It just takes a small spark. One easy win. One honest check-in. One step forward.

So, no pressure. No all-or-nothing. Just… start.

And if today’s version of “starting” is drinking water and going to bed on time? That’s more than enough.

You've got this. One small win at a time.