04/28/2026
Feeling off track doesn't mean you failed. It usually just means life got busy. I want to talk about what to do when this happens. Below I'll give you tangible steps or action items that you can use to get back to feeling more like yourself again. We'll start with what "off track" actually looks like, breaking down a few things that I struggle with that are normal, not failure. Then we'll talk about my 3-step reset. These are simple, sustainable steps that you can put into action TODAY. I'll share a few "what not to do" tips to help you feel less overwhelmed and more ready to get back into the swing of things. I'll also share some examples of how I use these practices in my own life, and how I personally reset.
We've all had moments, days, weeks, months, years, where we've just felt "off." Your routine isn't really a routine anymore, workouts get skipped, & meals are whatever is easiest. You keep telling yourself you'll get back on track, but life just keeps moving. And before you know it, you feel like you have to start all over. But here's the truth: you don't need to start over. You just need a reset.
What "off track" actually looks like
Let's normalize this. Being off track doesn't mean you failed. It could look like:
Missing a few workouts (or a few weeks)
Grabbing food that's convenient, and not the best for you, more often
No real structure to your days
Feeling low energy or unmotivated (or both)
That's NOT failure. That's real life. Especially is you're busy, working, a mom, or just in a full season of life like I am. Your routine isn't always going to be perfect because it's not supposed to be. The goal isn't perfection. It's having something you can come back to.
The realistic reset: 3 steps that actually work
When something feels off, the worst thing you can do is try to fix everything at one. This is what works instead.
Start with ONE non-negotiable. Not 5 things, not a full routine, just one. Pick something that grounds your day. Here are some examples: drinking more water, hitting your protein goal, going for a 20-30 minute walk, getting one workout in. My friend Arielle (@ariellej289) did a series where she focused on one task or goal for the entire week. Then in the following week she'd add another facet to that goal, or another thing to focus on, like water intake, steps, days in the gym, etc.
Starting with one habit is how you develop an anchor. Once that's consistent, everything else gets easier to build around it.
Get back into a "loose" routine. You don't need a perfect schedule. Sometimes you just need a little bit of structure. Things like a general wake-up time, meal times, and a window of time dedicated to movement. That's it. Structure creates momentum, and momentum is what gets you out of that "off track" feeling. I suggest taking a look at your week, especially if your work responsibilities don't vary much. See where you can fit movement in, adjust your wake-up time to be conducive to that, consider meal times and see if adjustments should be made. You could even come up with an easy meal plan. If you need guidance or structure with ANY of these things, I encourage you to DM me on Instagram or TikTok, fill out the contact me form on this website, or send me an email (brooke@wellandworthit.com).
Track something small. If you want to track something, you have to start somewhere. I don't track when it comes to my food - by now I've figured out what works, what doesn't, what fuels me best, and what to avoid. If you haven't quite figured that out, maybe it's time you start tracking your food/fuel so you can see how it impacts how you feel and how you perform. There are apps you can use or just pen and paper. I like to keep it old school :)
If tracking your food feels daunting, start even smaller. Track your workouts - time, energy exertion, intensity, frequency. Track your steps. You can track with your phone, smart watch, Oura Ring, or a simple pedometer like this one. If you're lifting weights, track the weights you're using for each move. I've created workout programs that are already laid out for you, if you want to start tracking your workouts or using a specific program. They're all linked here - as always, let me know if you have questions about which plan would be best for you!
Tracking something leads to this moment when progress starts to feel real again. You can see improvements being made based on the data/analytics you're tracking. As an adult this can be super motivating, especially when you're not training for something specific. When you can see it, you're more likely to stick with it.
What NOT to do when you're resetting
This is where most people get stuck. They try to restart everything overnight, follow a super strict plan, and essentially make up for lost time. And it backfires. You don't need to punish yourself into a routine, you just need something realistic enough to stick. ALSO, don't wait for Monday, or next week. If you have a big event coming up this weekend, like I do with KY Derby Weekend (!!!), that's okay. You can still start today with any small or big choice that you make.
What this looks like in real life
For me, it doesn't always look perfect. Some days I'm fitting in a quick workout during our toddler's naptime. Some days it's a walk to the park and being mindful of hitting my protein goals. Some days the routine feels super solid, and some days it doesn't. But I always have something to come back to. That's the difference. It's not about never falling off, it's about knowing to reset without starting from zero every single time.
Getting back on track doesn't have to be extreme. It doesn't have to be perfect. It doesn't have to start over. It just has to be simple enough to do consistently. Because when it fits your real life, that's what makes it well & worth it.