Last week, I crashed and burned on my plans.
It was 5 a.m., my body ached, my mind raced, and I couldn’t fall back asleep. I hadn’t made it to a single yoga class all week.
With all the computer work I do, the lack of stretching leads to painful tension in my neck and shoulders. I feared a migraine might be on the way too.
Would this pain ever go away? Would I have the energy and focus to write this newsletter?
Worries consumed me, sleep got worse, and I felt my calm slipping away.
I had dropped the ball on my exercise, and it was time to bounce back.
So, I applied two of the four techniques below:
Technique 1. Self compassion
I put a hand over my heart and then I gave myself a little hug as I admitted that I was struggling.
I recognized that everyone struggles sometimes, and asked myself, how do I take care of myself going forward?
I decided that I could use a tennis ball to release some tension in my shoulders right away and then sign up for a yoga class that fit into my schedule.
Technique 2. Reflect on progress
I looked back over the past 6 months and noticed that I made it to yoga classes at least three times most weeks that I was in town.
When this didn’t happen, it was typically due to one-time appointments that conflicted with classes or studio closures due to holidays or weather.
That’s solid progress!
Putting the yoga classes on my calendar at the start of the week helped me fit them into my variable schedule. I also realized that I continued to walk my dog daily regardless of the weather.
Another victory!
I walked away proud of what I’ve done, and put more classes on my calendar for the next week.
I figured out a better way forward that I’m excited about. Instead of feeling down about it for long, I allowed the setback to guide me forward.
I was able to shift into a positive state and move forward. Whew!
Let’s face it: setbacks happen. Here are the four ways to get back that precious momentum …
Whether it’s a missed workout, a blown deadline, or just feeling stuck, it’s easy to lose momentum.
But here’s the truth: setbacks don’t have to derail you. With the right mindset and tools, you can bounce back stronger and keep moving toward your goals.
When we hit a roadblock, it’s tempting to give up or beat ourselves up.
But setbacks are a normal part of the journey. The key is to respond with compassion, resilience, and a plan to move forward.
Here are 4 ways to bounce back and keep moving forward:
- Reflect on Your Progress
Take a moment to look back at how far you’ve come. Journal about the skills you’ve gained, the lessons you’ve learned, and the people who’ve supported you. Celebrating small wins can reignite your motivation. - Find an Accountability Partner
Partner with a friend, mentor, or coach to stay on track. Knowing someone is cheering you on and checking in can make all the difference in staying consistent. - Practice Self-Compassion
When things don’t go as planned, respond with kindness, not criticism. Research shows that self-compassion increases motivation and resilience. Remind yourself: setbacks don’t define you—they’re just part of the process. - Recharge Your Energy
Notice what fuels you—whether it’s time in nature, creative activities, or connecting with loved ones—and make time for it. You can’t pour from an empty cup, so prioritize self-care to regain your momentum.
Your Turn
What’s one small step you can take this week to bounce back from a setback? Leave me a comment and let me know—I’d love to cheer you on!
Dianna Collier 