3 Tips to Get Switched Back ON During an Off Day

Megan Pickup
Oct 12, 2023
3 min read

Updated: Oct 13, 2023

It happens to the best of us. A few great weeks of following your fitness and nutrition plan and then - BANG - life happens.

A late night out, a last-minute business trip, a sick child, or something as simple as a bad mood can derail you.

Maybe you missed your fitness session or you simply don’t have the energy (or desire) to prepare a healthy meal. Regardless, you’re having an “off” day.

Sometimes an off day is just that: one day off track. You wake up the next morning back to being motivated and focused on your goals. Other times, it may take several days to regain your mojo. Off days can be vicious, but they can also be stopped.

Here are three tips you can use to not only get switched back on during an off day, but also limit the number of off days you experience altogether. The end result is that you’ll give yourself the greatest opportunity to stick to your daily intentions and get the health you want and deserve.

1. CHANGE THE INTERNAL CONVERSATION

We have been conditioned to harp on our mistakes and gloss over our successes.

It’s time to change the internal conversation and pay more attention to the things that bring us confidence so we can live a fun, healthy, and energetic life.

In sports, professional athletes and coaches often say that the person who wins is usually the person who can best recover from errors. Top athletes have learned to identify their mistakes, but instead of dwelling on them, they quickly learn from them and move on, using them to do something different the next time. They also take the time to pat themselves on the back for all their achievements, both big and small.

When life gets in the way of sticking to your plan, take one minute for personal reflection. Identify the key things you can focus on, the things you can eliminate, the and things you could do differently next time. Then, focus on at least one achievement you have already made that day (or, perhaps the day before). Use your past achievements to give you the confidence and energy you need to make your very next meal or training session a positive one.

2. CHANGE THE ENVIRONMENT

Having an off day can cost us the motivation to exercise and eat healthily. Fortunately, there’s an easy fix for that. Research continues to prove that motivation and productivity increase with a change in environment.

In fact, a commonly used phrase in sport psychology is: “A change is as good as a rest.” Any type of change, such as stepping outside for some fresh air, turning on your favorite music, or finding a new recipe, can spark the motivation necessary to move forward toward achieving your goals.

Whenever you feel a lack of energy and inspiration, change up at least one aspect of your environment and experience what it’s like to have your batteries recharged and motivation restored.

3. USE THE “JUST MOVE FOR FIVE MINUTES” RULE

Sometimes, the hardest thing to do is get up and start to move. However, once you start moving, it releases feel-good, motivating chemicals like dopamine and endorphins.

When this happens, you’ll find it much easier to keep going. During off days, make a deal with yourself to commit to five minutes of fitness. Most often, five minutes is all it will take to get the heart pumping and the energy flowing, inspiring you to stay for the entire training session or go for a longer walk.

Also, it’s okay if you don’t have 100 percent effort to give that day. If you only have 50 percent, do your best to exert all of it. I guarantee you’ll be proud of yourself and your off day will be long gone.

For nutrition, if you don’t feel like spending 30 minutes in the kitchen preparing a healthy meal, commit to grabbing something simple to eat, such as protein shake or smoothie that’s delicious and satisfying, yet still healthy.

Off days do not have to completely throw you sideways. With these three tips, you can quickly recover from and keep moving forward toward goals with confidence.

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Yours in joy & wellness,