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Just STOP the thought train that creates "reasons" (excuses) and debates whether or not you should exercise or eat right. When I hear myself debating and rationalizing, I call myself out on it. "Heyyyyyy.........wait a minute........" Once I realize where that train is headed, I jump right off and get back on the right track. Listen to yourself and quit thinking! ;-)
I remind myself "What I REALLY want matters more than what I want right NOW."
Had a bad day? Bad weekend or blown your calorie limit for the whole week?
I have found that being gentle with myself when I've not been able to stick to my plan has been the most effective way to bring me back on track. I make sure I say kinder things to myself when I slip up. Harsher self-talk makes the slip-up last longer.
I use Sundays as ways to tweak my progress. I re-set goals in the teams I am a member of; get out of teams I feel are not working for me anymore; join teams I feel are more directly connected to my needs at that time; and so on.
Always keep the mindset of… "You can never gain too far from your goal that you can't return and lose it!"
To get back on track, just stop beating yourself up on how far off track you got. Start with one step in the right direction, like a healthy meal or 10 minutes of exercise and build on from there. Think of each day as a brand new day and keep going! Strive for progress not perfection! And be kind to yourself!