Getting back on track after set backs

Have you ever experienced a time when things didn’t go as you wanted them to, or you got distracted and it was ages before you got back on track?

How did you react? 

Did you get frustrated or even angry with yourself? Did you just want to give up and just forget all about trying to achieve your goals?

When things do not go to plan we can all become irritated and frustrated. You may have some internal dialogue going on, a little voice in your head saying negative things and putting you down. This can cause your confidence to dip and you may even lose motivation to keep going.

The key is to accept whatever has happened. Acknowledge that setbacks are part of life and they can sometimes happen. Life happens!

Don’t take a negative approach and dwell on what happened, take a more positive approach and say, ‘Ok, what’s my next step to move forward again.’ Or, ‘What can I do to make the most of the situation?’ 

This means you can revise your goal and adjust your expectations. What is important is that you are taking action. 

Think ACE. Action Cures Everything!



The simple answer to helping yourself bounce back is to let it go. Accept that there is nothing you can do to change the past. Otherwise it will be like trying to run forwards dragging a sled of heavy weights behind you. It will weigh you down so off load and focus on moving ahead and what you need to do next.

You could also examine what happened in an attempt to identify the factors that contributed towards you getting off course. What was within your control and what could you do in the future to minimise it occurring again? 

Could you get more support from your family and friends? Could you delegate tasks to give you more time to plan and get organised?

We all experience setbacks in our lives so recognising them when they happen, accepting them and learning to bounce back will help you develop the strength to be more effective in how you deal with things in the future.

Yes you CAN change!

Are you or do you know people that seem ‘set in their ways’ and believe that’s that, they will always be like that? 

Do you believe that you can’t change anything about yourself or things that you have ‘always’ done?

Well you weren’t born with the behaviours and beliefs you have now. They have all been learned as you grew up and got older. This means that any behaviour can be changed or new one ‘learned’. 

It’s not too late!



Many psychologists believe that it takes 21 consecutive days of doing something different for it to become a habit. When we do something over and over again, a neural pathway is formed in our brain until it becomes hardwired. 

Once the behaviour is ingrained, our brain starts to see this as the clearest and easiest route to take. The more times we do something, the more we re-programme our brain so it becomes second nature. 

So the more we practice doing things differently, then the more chance we have of changing our behaviour.

So, what would you like to change? Grab some paper and a pen and take a moment to do this following exercise:

1. If someone could wave a magic wand and change you into the you that you want to be, what would you look like? How would you feel? Is there anything you would like to do but feel you can’t? Why is that? Write it down.

2. Now imagine you have achieved these goals. Try and visualise it. How would it make you feel? Why do you think it would make you feel that way? Write it down.

3. So where are you right now? How do you feel about yourself right now? Write it down.

4. What do you think and feel you need to do now in order to achieve what you would like? What barriers are holding you back and what can you do about them? Write it down.

Ok, now that you’ve done this, write a list of the steps you need to take in order to start making the changes that you want. 

Then break those steps down even more, into monthly and daily tasks. Focusing on smaller goals or tasks makes the end goal more achievable.

So keep focused and stay determined!

Good luck!


If you would like some help and support shedding excess pounds and gaining more energy, check out our 777 Challenge which kicks off next Monday 9th Feb.

It's just £7 until 6pm on the 5th Feb, then the price increases to £27. Registration will close on Friday 6th at 6pm so you can start getting organised over the weekend ready to start on Monday.

Go on...go take a look...

We will refund you your money if it's not for you or you are not completely satisfied with the results!

www.777Challenge.co.uk