🛤️ How to Get Back on Track

Hey there! Welcome back to The Flow by Flocus. If you’re new around here, welcome! 👋  You can catch up on our previous editions right here.

This week: It’s all about inconsistency — why we fall off with our goals, why it’s so hard to get back on track, and 5 ways to bounce back strong. Let’s get to it!

🚧 First, Why Do We Fall Off Track?

There are all sorts of legitimate reasons why we fall off track with our goals and things we want to do:

• 🧗‍♂️ It’s too hard. Everyone’s definition of “hard” is different, and it can shift based on all kinds of factors. Later on, we’ll share some tips for accurately assessing how hard something is, and adjusting your approach accordingly.

• 👩‍💻 Other obligations get in the way. From work and home to hobbies and relationships, we have a ton of stuff on our plates. There will be times when our priorities will shift — staying flexible and finding shortcuts or detours to our goals can keep us on the right path.

• 🙅‍♀️ Self-criticism holds us back. Our brains convince us that we’re not good enough to do whatever it is we’re trying to achieve. (We’ll talk about this more in just a minute.)

• 🗣️ We care too much about what others think. Ever started a new activity, like a dance class, only to abandon it because you get in your head about how others perceive you? It’s easy to say, “I don’t care,” but it’s another thing to truly believe it, and to value your own opinion above everyone else’s.

Now that you know a few things that cause us to fall off track, let’s explore what makes it so hard to get started again.

⛓️‍💥 Why It’s So Hard to Restart

The stories we tell ourselves about why we “failed” make it much harder to get back on the path.

Sometimes, it really feels like our brains are working against us. This is frustrating, especially when you’re trying to maintain a healthy habit that benefits that very same brain!

Vicious emotional cycles can stop us from trying again — here are a few to watch out for:

• 😓 Guilt — So many of us get caught up in what we “should have” or “could have” done differently that we avoid restarting altogether. In the end, this only breeds more guilt, so it’s important get “unstuck” from it as soon as you can.

• 💎 Pressure — Ever heard that saying, “You’re your own worst critic”? It’s so true, especially when you fall off track with something. If you fall off once, you’ll likely put a lot more pressure on yourself to restart than you deserve. Seriously, be gentle with yourself.

• 🛑 Inertia — The laws of physics confirm that it’s much easier to keep moving when you’re already in motion than it is to start again after you’ve come to a complete stop. Knowing this, your mind might convince you that there’s no point in restarting at all, since it’ll be so much harder now than it was before.

Now that you know which self-sabotaging thought patterns to stay aware of, let’s explore 5 ways to get back on track with any goal.

🛤️ 5 Ways to Get Back on Track

🤨 Make your mind up

Getting back on track starts with making a decision and actively choosing to stick to it.

This is something you’ll have to do every day. Some days, it’ll feel effortless. Other days, it’ll feel almost impossible.

Every day, you’ll need to work with your energy levels to make things happen. And every day, you’ll need to make up your mind about the kind of person you want to be, and the kind of life you want to live.

This may sound like “tough love”, but try to think of it as a pep talk instead. Adapt this tip to make it work for you!

😞 Notice negative self-talk

So many of us accept our self-critical thoughts as 100% true and factual. We don’t even think to question them.

But if you want to get back on track (and stay there), it’s so important to notice when you’re beating yourself up. Once you do, you can challenge that critical voice and unravel the lies it tells you. Take your thoughts to “court”, and compile “evidence” that proves why your self-judgments aren’t true.

🤏 Start tiny

When “small” feels too big, think on a micro level.

Take this task for example — “Go to the gym”.

This “single” task is actually a bundle of smaller tasks:

1. Wake up

2. Get out of bed

3. Get dressed

4. Take the bus to the gym

5. Start workout

You have to do 4 other things and make dozens of choices before you can even start the thing you actually want to do!

It may seem silly, but it really helps to break down all the tasks you’re struggling to stay consistent with.

👟 Focus on the next step, not the destination

One of the biggest mistakes people make when committing to something is focusing on the destination.

You can’t reach your destination unless you successfully take the next step forward. And the next.

Not to mention that looking ahead to the end of the road will make the journey feel much longer and more agonizing.

With this in mind, focus on making progress, building momentum, and achieving small wins along the way instead.

🏡 Redesign your environment

Not all blockers will be mental — some obstacles are actually hiding in your environment.

Think about it. If you constantly lose track of your gym bag and workout clothes, you’re less likely to stick to your gym habit on days when you’re rushing.

One way to overcome this is to have a space for all your workout stuff. Check out our dedicated newsletter for more tips on designing your environment for success!

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🪅 Flocus Picks

A curated list of things worth sharing.

• To-Do Lists 101 (The Flow Archives) — Getting back on track is a lot easier when you have the right tools. Boost your momentum with these to-do list upgrades from our recent newsletter!

• breaking out of a rut is not linear (Video) — YouTuber Hannah Elise gets real about what the return to healthy habits really looks like, sharing her own experience as an example

• 5 Healthy Evening Habits for a Balanced Tomorrow (Podcast) — Rescue your evenings from “revenge bedtime procrastination” with these insights from Mel Robbins’ podcast

✨ Flocus: Your Personal Productivity Dashboard

Fallen off track? We’ve all been there!

Flocus makes it easier to get going again. Use the priority-based task list to focus on just the next step, not the whole mountain. Then set the tone with calming ambient soundscapes and aesthetic themes that make your workspace feel like a place you actually want to be.

We’ll leave you with this affirmation:

“It doesn’t matter how many times you start over, as long as you start over.”

Your failures don’t define you. What defines you is how many times you get back up after being knocked down, or falling off.

No matter what you’re trying to get back on track with, we’re cheering you on. You can do it! 💜

Until next Sunday,

Flocus Team