The real question is: How do you reset your habits after a rough week?
It’s easy to feel discouraged or overwhelmed when things don’t go as planned. But I’ve learned that one bad week doesn’t mean failure. Instead of focusing on what went wrong, I focus on how I can get back on track and move forward. Here’s how I do it:
1. Acknowledge the Struggles
The first thing I do when I’ve had a bad week is simply acknowledge it. I don’t beat myself up. Life happens, and sometimes we need a little grace.
Instead of telling myself, “I’m a failure” or “I messed everything up,” I try to reframe my thoughts: “I’m human, and I can bounce back from this.” It’s about being gentle with myself and recognizing that it’s okay to have setbacks.
2. Reflect and Learn
Once I’ve accepted the situation, I take a moment to reflect on the week. What led to this week’s struggles? Was I over-scheduled? Did I skip meals because I was busy? Maybe I didn’t prioritize rest. Taking a step back and understanding what went wrong helps me avoid repeating those patterns.
I also ask myself: What can I learn from this week? Perhaps it’s about setting clearer boundaries with my time, scheduling meals, or remembering the importance of self-care. Reflection is key to turning a bad week into an opportunity for growth.
3. Small Wins First
The trick to resetting your habits after a bad week is to start small. I don’t try to overhaul everything at once. Instead, I focus on one small habit I can improve. Maybe it’s getting back into a morning routine or cooking one healthy meal. Small wins help build momentum, and momentum helps me keep going.
I always remember: Success isn’t about perfection—it’s about progress.
4. Focus on What I Can Control
When things feel out of control, I focus on what I can control. For me, that’s often my meals, my exercise, and my sleep. I know that getting back into my simple, healthy habits helps me feel better, physically and mentally.
For instance, I’ll prep my meals for the week or commit to a 10-minute workout to kickstart my day. These simple actions help me feel like I’m taking charge of my health again.
5. Practice Self-Compassion
The most important part of resetting is practicing self-compassion. I remind myself that it’s okay to have a bad week, and it’s okay if things aren’t perfect. No one is perfect, and health is a journey, not a destination.
I don’t allow myself to dwell on the negative. Instead, I focus on how I’m going to move forward, with kindness and understanding toward myself.
6. Set Realistic Expectations
Resetting doesn’t mean doing everything at once. I set realistic goals and adjust my expectations based on what I’ve learned. This week, I aim to prioritize consistent sleep, hydration, and movement—the basics that help me feel like myself again.
It’s all about getting back into the groove without feeling overwhelmed.
7. Celebrate the Little Victories
Finally, I celebrate every little step forward. If I cooked a healthy meal, if I went for a walk, if I managed to get enough sleep—those are wins worth celebrating. It’s easy to overlook these small successes, but they’re the foundation of building lasting habits.
Resetting your habits isn’t about perfection; it’s about getting back on track with intention and self-compassion.
I’ve learned that life isn’t about a straight path; it’s about learning, adjusting, and continuing to move forward—one small step at a time.
What’s your go-to habit reset after a tough week?
