Here’s that I tell our health coaching clients and retreat guests repeatedly - This is life, and it’s meant to be lived. That means that life comes with happy occasions, celebrations, holidays, birthdays, and vacations.

Enjoying food, celebrations, travel, holidays, weekends away, and special moments is not failure—it’s part of being human. Overindulgence happens. It doesn’t mean you’re “off track,” broken, or starting over from scratch.

The real skill is learning how to return to balance without guilt or extremes.

Getting back on track isn’t about punishment or restriction—it’s about gently reconnecting with the habits that make you feel your best. Think of it as a reset, not a restart. One choice, one meal, one day at a time. And getting “back on track” doesn’t have anything to do with following the rules. It has everything to do with how you want to feel and function. I’m guessing that you’re reading this post because you want to get back into the groove with your healthy habits. If that’s true, you’ve taken the first, most important step. You’re here - looking for guidance.

We talk a lot about balance when it comes to a healthy lifestyle. A balanced approach allows space for enjoyment and structure. You can honor your body, support your health, and still enjoy life fully. These 20 simple actions are meant to help you shift back into alignment—calmly, realistically, and sustainably.

20 Simple Ways to Get Back on Track

Hydrate
Start by drinking more water—hydration alone can improve energy, digestion, and appetite regulation.
Move your body (even for 10–15 minutes)
A short walk, stretch, or quick workout helps reset your mindset and circulation.
Prioritize protein
Protein keeps you full, supports metabolism, and helps stabilize blood sugar.
Focus on unprocessed foods
Choose whole, simple ingredients that nourish your body and reduce inflammation.
Use portion control
You don’t need to eliminate foods—just be mindful of how much you’re having.
Cut out the sweets
Taking a short break from added sugars can quickly reduce cravings and bloating.
Add in healthy vegetables and low-sugar fruit
Fiber-rich produce supports digestion, blood sugar balance, and fullness.
Cut yourself some slack
Balance includes compassion—progress happens faster without guilt.
Set a mini goal
Focus on one small, achievable goal instead of trying to change everything at once.
Get back into your full workout routine
When you’re ready, return to the structure that helps you feel strong and consistent.
Start with one solid meal
Choose a meal—like breakfast—that you know sets a positive tone for the day.
Limit alcohol intake
Reducing alcohol can improve sleep, energy, digestion, and food choices.
Reduce carbohydrate intake (no need to omit completely)
Lowering carbs slightly—especially refined ones—can help rebalance appetite and energy.
Find healthy recipes that inspire you
Enjoyment matters—meals should feel satisfying, not restrictive.
Get an accountability buddy
Support makes consistency easier and more motivating.
Get guidance from a program or health coach
Sometimes clarity and structure are the missing pieces—not willpower.
Focus on getting good sleep
Quality sleep supports hunger hormones, mood, and decision-making.
Try reducing stress
Stress impacts cravings and digestion—small stress-reducing habits go a long way.
Create a wellness routine that inspires you
Build habits you actually look forward to, not ones you dread.
Limit caffeine intake (no need to restrict completely)
Too much caffeine can disrupt sleep, increase anxiety, and impact hunger cues.

Coach’s Notes: Gentle Reminder

You don’t need a perfect day to get back on track—just your next choice. Balance isn’t about doing everything right; it’s about coming back to center again and again. A few things to think about:

Decide what you need the most and what’s most important for you to start with
Do what you CAN (not what you think you should)
Choose one easy habit to start with
Give yourself grace
Keep connecting to the way you want to feel - healthy, energized, proud of yourself (whatever those feelings are for you)

Think of it this way - every time you get back on track, you’re developing the tools to shift focus to your healthy habits. As you practice these healthy habits and getting back into a routine, it becomes easier and easier.

Your focus and where your thoughts lie are incredibly important. If you consistently focus on what you haven’t done or how you messed up, you’ll continue to stay stuck. If you focus on moving forward and caring for yourself, your brain will build the neural pathways to move forward. Keep focusing on what you DO want - not what you don’t. - Margot

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