Motivation Strategies

1 Step Back, 2 Steps Forward

Don't Let a Setback Stop You from Pushing Ahead


Many times, this means a rededication, a refocusing, and a recommitment. You might want to look at your program and see why it’s allowing those landmines to stick around. Use it as a learning process. Ask how you can keep that misstep from happening again. 
  • Take a walk in the woods to clear your head and regroup.
  • Have a personal "bounce back" motto that will re-energize you. Put it everywhere.
  • Take a break if you think you’re trying too hard.
  • Return to the basics. Are you making it too complicated and tough on yourself?
  • Plan ahead for irregularities in your schedule, call ahead to healthy restaurants, pack healthy snacks.
  • Stay aware of what you’re doing. One meal mess up can turn into a one day mess up, a one week mess up if you’re not careful.
  • Remind yourself of your success so far when you need a boost.
Unlike people who run 10 miles today because they should have run two yesterday, "2 Steps Forward" doesn’t necessarily mean doing a lot more to make up for a blunder. Just make a commitment to do things as right as possible as much as you can.
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About The Author

Mike Kramer Mike Kramer
As a writer and artist, Mike has witnessed countless motivational stories and techniques. See all of Mike's articles.

Member Comments

  • I so needed to read this article today and am going to read it again because today has been such a disaster that I've been wondering if I'll recover from it. I'm in two weight loss challenges right now and gained 2.9 pounds this week on one of them and am scared of what the scales will say tomorrow. My sweet tooth has been in OVER DRIVE and it's hard to tame it back and then my sweet son, who never buys sweets, comes home with THREE boxes of Girl Scout cookies and of course, I couldn't let there by any left for tomorrow. Thankfully, he ate one box and my daughter and I chowed down on the other two. I am going to follow the advice from the article and write up a mantra of some kind I can put up in the kitchen so I'll stay away from something sweet. I don't have cookies laying around but my "addiction" the past two weeks has been warm oatmeal smothered in butter and brown sugar.....oatmeal = good for you butter/brown sugar = not so good Here's to a better tomorrow and I will be continuing on with the daily resets to get things right. - 3/19/2015 9:24:51 PM
  • I liked this article but I think the saying is 1 step forward 2 steps back. To indicate you aren't making any progress. - 7/2/2014 4:35:53 PM
  • I needed to read this, now I just have to apply it to my routine - 4/17/2014 3:33:35 PM
  • thanks, good advice. - 4/2/2014 10:12:44 AM
  • Needed this...1 step back/2 steps forward! - 11/7/2013 6:13:40 PM
  • Needed this! Thanks! - 11/7/2013 9:53:25 AM
  • The article is true. We need to take a step back sometimes and regroup. - 8/16/2013 6:36:33 PM
  • Thank you for this! Today, I was really feeling bad about falling short of many of my personal goals. Guilt and shame was setting in. Then I realized that even on my worse day God still loves me. I am still the apple of HIS eye. With that, I know that even if I fall 7 times, I can get up 8. That was awesome. - 7/31/2013 11:18:33 AM
  • This article is just what I needed and just in time. I've slacked off tracking my food and fitness for a few days. I won't beat myself up this time. I'll pat myself on the back for the amount of weight I've already lost and get back up. Sending skinny and healthy vibes to everyone. - 2/24/2013 10:54:51 PM
    An excellent article which provides a wealth of information for dealing with those difficult times. It provides good strategies for dealing with situations which can demotivate us. - 2/16/2013 3:51:51 PM
  • This is a wonderful article and a great way to change around some thinking. The words are the same but the meaning is totally different when the order is changed. THANK YOU is all I can say. - 1/23/2013 11:52:56 AM
  • MAGGIE101857
    I love the "return to the basics"! We get caught up in the newest fad, or simply wanted to read everything we can get our hands on. Sometimes you just have to take a step back and regroup! - 1/18/2013 8:32:27 AM
  • Great article. Just had my one step back and looking ahead to two steps forward instead of continuing in the wrong direction! Thanks for the change in perspective. - 11/24/2012 8:07:34 AM
  • Great article. Just had my one step back and looking ahead to two steps forward instead of continuing in the wrong direction! Thanks for the change in perspective. - 11/24/2012 8:06:02 AM
  • I love this article. I tend to be a perfectionist and more than anything this is what sabotages most of my health goals. Life pops up and I end up giving up just because I didn't do "perfectly." This article really puts it in the right perspective. LOL. I may have to read it once a month until the lesson sinks in but i'm very glad its here! - 11/12/2012 7:36:44 PM

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