Work is busy.
You went on vacation and just cannot get back into your routine.
Or your kid is going through a “phase.”
Or it’s pie season.
Any number of obstacles, distractions, and competing demands can make it so easy (and understandable!) to put your fitness, nutrition, and health goals on hold.
Most of us have done this. We tell ourselves, “I’ll start that new habit when life calms down a bit.” Or “I’ll start again next Monday.” And Monday passes so you say you will start the following Monday.
On and on……
Problem is…
Things never really slow down permanently.
And so, we persistently delay improvements to “another time.”
Occasionally, life does offer a tiny, ideal window, and we try to do it all—all the food prep, all the fitness classes, all the meditating.
But it’s just a window.
When it closes, we’re stuck again, struggling to make progress. It’s exactly where I am Now.
Here’s how to keep moving.
It starts with a paradigm shift:
Don’t think of your health habits as an “on” or “off” switch; imagine they’re on a dial.
When life is sweet and smooth, you can turn your exercise, nutrition, and sleep dials way up—if you want. Bust through your PRs at the gym, eat all the arugula, meditate like a monk.
But if life is bumpy and crunched, you don’t have to switch off completely.
Just turn the dial down a little.
If you can’t do the whole workout, do some foam rolling. If you can’t make healthy, balanced meals at home, add a side salad to your takeout.
Here's how the dial method might work for exercise, but you can apply this same thinking to your nutrition, sleep, stress management, relationships, and environment.
[The Dial Method provided by Precision Nutrition]
Whatever the goal, there’s a range of improvements to make—it’s never “all or nothing.”
The truth is: The strongest people aren’t doing it all.
They’ve just learned to do something—even on the messiest, busiest, temptation-filled days.
Maintaining a consistent exercise routine can be challenging, especially when life gets busy and throws various obstacles your way.
The "dial method" is a great approach to help you stick with exercise and health habits even during hectic times. Here are some additional tips to complement this approach:
Set Realistic Goals: Instead of aiming for perfection, set achievable goals that fit your current circumstances. Whether it's a shorter workout or focusing on one healthy meal a day, small steps add up over time.
Prioritize Consistency: Consistency is key. Aim to do something, no matter how small, every day. Even a short workout or a quick walk can make a difference when done consistently.
Schedule Your Workouts: Treat your workouts like appointments. Put them in your calendar and commit to them just as you would with any other important task.
Make it Enjoyable: Choose activities you genuinely enjoy. When you look forward to your workouts, you'll be more likely to stick with them.
Flexible Routine: Have a general routine but be flexible. If your planned workout doesn't fit your current situation, be willing to adapt and switch to something more manageable.
Mindset Shift: Instead of thinking of exercise as a chore, view it as a way to take care of yourself and relieve stress. This positive mindset can make it more appealing.
Buddy System: Find an exercise buddy or an accountability partner. When you know someone is counting on you, you'll be more motivated to show up.
Track Your Progress: Keep a record of your workouts and health habits. Seeing your progress, even during challenging times, can be motivating.
Quick Workouts: On busy days, opt for shorter, high-intensity workouts that can be done in a short amount of time. This is better than skipping a workout altogether.
Use Breaks Wisely: If work is demanding, take short breaks to move around. Even a few minutes of stretching or a brisk walk can help improve your energy and focus.
Plan Ahead: Prepare your workout clothes and gear the night before, so you're more likely to follow through in the morning.
Celebrate Small Wins: Acknowledge and celebrate your achievements, even if they seem minor. Every step forward is progress.
Mindful Eating: If your nutrition is a concern, practice mindful eating. Pay attention to your hunger and fullness cues and make the best choices available to you.
Rest and Recovery: Don't forget the importance of rest and recovery. Getting enough sleep and allowing your body to recover will support your overall health and fitness journey.
Remember, the goal is progress, not perfection. Life will always have its ups and downs, but by adopting a flexible and balanced approach, you can maintain your health and fitness habits over the long term.
And be kind to yourself. This isn’t easy for everyone. It’s ok to struggle. There is nothing wrong with you. You are not lazy or broken.
You are simply a work in progress.