Have you ever been rolling right along, making huge strides towards your goals, and then BOOM. You hit a roadblock and it seems impossible to get back on track?
Like once you get out of the habit of working out, doesn’t it seem like the hardest thing in the world to start again? #beenthere Or you get sidetracked from working on your business, or getting organized, or writing a book… and it feels like you’re back at the bottom of an 800 foot ladder? #beenthereandgotthetshirt 🤦♀️
Consistency is key when reaching any goal, but that doesn’t mean we’re done for if we get off track. Life happens. People get sick. Emergencies come up. Different seasons of life require that we reevaluate our daily priorities. Have you had to push your goals aside for a time? Don’t feel like a failure! It’s all part of the bumpy, curvy, loopy path to success. Sometimes we get tripped up, but it doesn’t mean we have to stay stuck.
But man, sometimes it feels like we straight up fell into quicksand, doesn’t it? Like we want to move forward, but at the same time we feel so unmotivated and just heavy.
I’ve felt that way recently too. We started building a new house, and getting our current home ready to sell. And then I caught a nasty virus which kept me in bed for a week. Suddenly it had been a month since I’d worked out or wrote anything! And feeling too tired to cook, I was smartly living off protein shakes and gluten free bagels. 😬
So how does one pull themselves back from a place where doing anything but laying on the couch perusing Houzz seems completely overwhelming? 😆 It’s a work in progress, lol. But for starters, I had to pull out my bag of coach tricks and use them on myself! I wanted to share these tips with y’all. (Not purely for selfish reasons, but writing does help me feel unstuck too! 😉)
#1 Remember your why
When we’re off track, it’s easy to lose sight of why on earth we even had a goal in the first place. In the midst of all the chaos, our “why” seems far off and unimportant. We’re cut adrift, just trying to survive, and each day our goals seem further and further away. Have you ever felt that way? Me too.
That’s why we have to refocus on the reason we set a goal in the first place. We have to bring that dream back into our sights, and get clear and excited on what we want again. One way to do this is by journaling about your goals. The simple act of writing is very grounding, and brings us back from that “cut adrift” place. Grab a pen and paper and try answering these questions:
- What goal is most important for me to work towards right now?
- How will my life look and feel like when I’ve met that goal?
- What benefits will come with meeting that goal? What good things will happen for me and my loved ones as a result?
Really let yourself step into the feeling of meeting your goals. Let the excitement well up again! The enthusiasm and anticipation you feel will give you energy and inspiration to get back to work.
#2 Pick one small thing
Once we start feeling excited about our goals again, our minds begin to open up to all the possibilities. This means you’ll probably have lots of great ideas flooding into your head! (Hint, write them down!) 😉 Bubbling over with inspiration is awesome, but it can also feel overwhelming. Like, where do I even begin?
Okay, so maybe you aren’t bubbling with inspiration quite yet. You’re just flat out drowning in To-Do’s and don’t know where to start. Deep breath… either way, it’s okay!
Even if you were doing “all the things” before, getting back into that routine may not happen all at once. For one thing, whatever stresses pulled you off track in the first place may still be a factor. Or you may just be stinking worn out, right?
Instead of trying to do everything you used to, or implementing all your new ideas at once, pick one small action step. If your goals are health related, it could be as simple as having a green smoothie for breakfast or taking a 15 minute walk after dinner. If you’re trying to get organized, pick one small area to declutter. Business goals? Once again, choose something highly doable that will give you a big feeling of accomplishment once it’s done.
Got your action step in mind? Now, you’ve got to schedule it! Pick a time when it’s gonna happen, and set a reminder on your phone. Make it a high priority, no backing out or rescheduling. 💯 Keeping that little commitment to yourself will feel so good, you’ll want to keep going!
#3 Evaluate your morning routine
Have you ever noticed how your morning goes sets the tone for your entire day? “Waking up on the wrong side of the bed” is no joke. The good news is, we can use the power of mornings to our benefit! After all, each day is opportunity to start fresh and get unstuck.
Many of us have the habit of starting our days checking email, social media, or current events. This puts us in a state of being reactive to other people’s priorities. Well, friend, you’ve got your own goals and priorities to attend to first! What if you designed a morning routine that moved you a little closer to your goals each day? How good would that feel? 🤩💭
Now you may be thinking “I’m too rushed in the morning to work on my goals!” And I totally get it. Sleep is important too, and burning the candle at both ends isn’t sustainable. But what if instead of hitting the snooze button for 15 minutes, you spent 10 minutes reading something related to your goals, and five minutes stretching and getting your blood pumping? What if instead of checking Facebook, you took a few minutes to reflect and plan out your day without any outside input? Just think of how a few tweaks in your morning routine could add up over months and years!
If you’re feeling off-track, ‘bright and early’ is the perfect time to right your ship. Set your priorities and attend to them first thing, even in the smallest way. It will definitely get you going in the right direction!
#4 Change your physiology
Try this: Imagine someone who is stuck, depressed, and unmotivated. What do they look like? You’re probably picturing someone moving slowly, shoulders slumped, eyes cast downward… right? We all recognize how our physiology follows our emotional state. But, have you ever tried changing your physiology to match a desired emotional state? 🤔
You see, it’s pretty much impossible to psych yourself up when you’re in the physiological state of being down in the dumps. It’s like trying to turn the ignition on when your battery is dead. Before you can go anywhere, you have to charge the battery!
Changing your physiology is easy enough, although you’re probably not going to like it. 😆 The more stuck you feel, the stupider this is going to sound, so bear with me. 😜
So what’s the opposite of being physiologically stuck?
Moving quickly, tall posture, looking up, big smiles? YES! So try it! Stand up tall, big smile, reach your arms and fingers out wide, and exclaim loudly “I’m SO EXCITED about my goals!!!” (Feel free to be more specific with your wording.)
Now add some movement to it. Walk around briskly, move your arms, even turn on some music and dance. Repeat every time you feel stuck! (And no, I don’t care that you feel silly. I’m here for your dreams, not your ego. 😘)
Every time you purposefully change your physiology, you are signaling your brain to follow along with a different emotional state, which will lead to different actions. The longer you’ve felt stuck, the more your brain has become accustomed to functioning in a certain way. For example, when we’re in survival mode, our brains are stuck in fight or flight. Even after the initial crisis is over, our brain can stay stuck, keeping the nervous system on guard. We can’t be creative or open to possibilities when we’re in fight or flight, so again, we feel stuck!
Another way to change your physiology (particularly if you’re stuck feeling like a nervous wreck), is to work on slowing down your breathing. Be intentional about taking long, slow, deep breaths. This tells your nervous system it’s okay to relax, allowing you to get back into a state of creativity and flow. 😎
For more tips, read this next: How To Use Essential Oils for Stress Management
#5 Make sure your body is properly nourished
If stress has pushed you off track with your goals, don’t underestimate the importance of building yourself back up with proper nutrition. Sometimes when we just feel bleh and unmotivated, it’s because something has been pushed off track within the body. Relying on caffeine to push you through can put extra stress on the adrenals, making things worse in the long run. 😭☕ (Boohoo, I know.)
Prioritize fueling your body with clean, real food. Adaptogenic herbs, methylated B vitamins, and Young Living’s Endoflex essential oil blend are all on my list of energy- maintenance must haves.
Check with your doctor for any specific concerns about nutrition and supplementation. You can search for a functional medicine practitioner who will work to get to the root of your issues here.
#6 Get help
Sometimes we just need a little push to get back on track with our goals. Finding accountability partner or a mentor might be just the ticket. Or you may want to hire a coach (like yours truly) 😉 to help you work out a personalized plan, transform your mindset, and navigate past self sabotage. What would be most helpful for you? If you’d like a free phone consultation, fill out the form below and I’ll be in touch!
So which of the 6 ways to get back on track do you want to try first? Let me know in the comments!
Read Next: 5 Things to Do When You Feel Overwhelmed