Motivation Articles

25 Ways to Get Back on Track Today

Don't Give Up on Your Goals!

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8. Share your goals. Whether you post them on the Message Boards or share them with a friend, you’ll be more accountable.

9. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!

10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.

11. Take a walk. Don’t worry about how long or far you go—just get out there!

12. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.

13. Go shopping for some healthy foods. Use this shopping list for ideas.

14. Check the nutrition facts before you go out to eat. That way, you can make an informed choice.

15. Ride your bike. Even a leisurely ride has benefits for your body and mind.

16. Work in the yard. Gardening and yard work is a great way to add activity to your day.

17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.

18. Rack up those SparkPoints! You earn them for every healthy task you do on the site—talk about motivating! Aim for a certain milestone, such as 100 points, and then reward yourself with a SparkGoodie!

19. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.

20. Re-start your SparkPeople program. Sometimes it’s easier to get back on track when you have a clean slate.

21. Measure your portions. It’s a simple way to learn how much you’re eating.

22. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.

23. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.

24. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the playground equipment to bring the fun back into fitness.

25. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction!
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About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

Member Comments

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  • Perfectly timed- I'm "back on track" starting this week, and am still at te warm-up stage, but am already feeling better (psychologically, it's amazing what knowing you're making progress does for the self-image!). Thankfully, it is summer, and most of my eercise at this point is of necessity (weekdeating, push mowing the yard, gardening) but it's a great way to get back on track. Thanks for the motivational article!! Mental readiness is a big part of this! - 7/3/2015 8:03:42 AM
  • I wish some of these articles could be written by chronically depressed people who still managed to be successful with weight loss. Tips from people like that would be helpful. - 3/25/2015 11:02:01 AM
  • 2METOO
    When you are in physical pain it is hard to get motivated. Just like the make up to get rid of the wrinkles, they are still there. Get some 60+ year olds to do some slow exercises or Sitercises
    . - 2/16/2015 9:15:57 AM
  • COASTAL6
    I already know these ideas, but it's very good to read them again when you need help. - 11/1/2014 9:14:06 PM
  • thankyou for these tips just as I was starting to go backwards. its not easy when you miss a week and you start thinking bad about it. Now I am going to get up and start again well done. - 10/31/2014 4:05:04 AM
  • These are good tips. However, I seem to be getting confused about many of the articles. You say "5 minutes are better than nothing". Yet, in another article relating to hard truths about exercise, you say that if you're not doing high intensity cardio for about an hour, then you're doing nothing and you're wimping out. Now what am I supposed to believe? You can't have it both ways. Either we exercise for however much we can and get the results slower, or we have to push ourselves to the very boundary to achieve one hour of high intensity cardio. A little clarification, please. I'm very, very confused. - 10/14/2014 2:31:50 PM
  • Great list - short, simple tips. Timely! - 10/14/2014 9:53:46 AM
  • Excellent tips! This article is a keeper! I will be referring to it over and over! Thanks! - 9/16/2014 4:59:24 PM
  • Important reminders. It is easy for me to get discouraged thinking about how far I have to go. When I mess up, I tend to give up, but hopefully not for good. I had a one or two bad weeks, but I am back on track. When I played soccer with my son and his team, I realized why I want to lose weight and get in shape. Soccer would be more fun if I could breathe. my nutrition tracker and fitness trackers are my most important tools for getting there. - 9/16/2014 2:22:10 PM
  • really wish sp would update their motivational pages. some of those members haven't been active in months, years even. would be nice to get some fresh motivators. - 9/16/2014 1:05:48 PM
  • What a great article! Thinking about when I started this journey to better health, I was so motivated as I gathered up all the tools to help me. One of my foundations to better health is getting to and maintaining a healthy weight. This has been a constant battle for me. I would like to lose 10 more pounds just to give me a cushion from the 1 or 2 lbs up saga. This article suggested to make 1 change...for me that change was to not have a glass of wine with dinner. That saved me some empty calories and gave me the opportunity to drink more water. I am going to practice this all week along with my toolbox to get myself back on the winning track. - 9/2/2014 11:48:17 AM
  • Just in time! I really needed to hear these ideas. Thanks! - 8/28/2014 11:35:30 AM
  • Great ideas, just what I needed to read today! - 7/14/2014 10:15:39 AM
  • Good reminders. - 7/14/2014 5:27:08 AM

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