Motivation Articles

25 Ways You Could 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

  • This is a really helpful article - I read lots of articles on Sparkpeople, and this one had more practical, helpful tips than most. Thanks so much! - 3/1/2016 9:01:53 AM
  • This is a great article, esp the links to various suggestions. I need to figure out how to save articles for future reference! Thanks! - 2/1/2016 4:02:24 PM
  • Got to keep pushing toward success. - 1/26/2016 3:40:47 PM
  • I'm back to tracking at least part of the time. I seem to make it through breakfast and lunch and the first range of motion exercises of the day. Sometimes I run out of time getting the rest of my tracking done before bedtime. but I'm Sparking! - 1/23/2016 11:51:22 AM
    "Even five minutes is better than nothing." Thanks for that reminder, Nicole!! - 1/23/2016 9:40:17 AM
  • I've kept my nutrition on track but need to work on activity. Hitting the gym today. - 1/22/2016 9:23:52 AM
  • Great article. It gave wonderful pointers on how to stay on track.

    - 1/22/2016 8:50:23 AM
  • Great article! I have been back on track for 53 days now, I'm doing really great with the meal planning, I even got my self through the holidays with no problems. I am far worse at staying motivated to exercise, especially with this frigid weather. - 1/19/2016 5:43:03 PM
  • #14 is a great idea. I always check the nutritional information before I head out. There is usually always a nutritional meal at most any restaurant. Plan ahead! - 12/3/2015 9:34:56 AM
  • MSARIES007
    This is what I needed to get back on track - 12/2/2015 4:58:40 PM
  • Thank you, Love this - 11/24/2015 1:02:04 PM
  • Thank you needed this today really !!!!! - 10/4/2015 11:27:41 AM
  • 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

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