We’ve all been there – when it feels like our healthy habits have gone out the window, our motivation is at an all-time low, and we’re stuck in a downward spiral. But fear not, there are steps you can take to reverse the direction and get back on track. 

Signs That You Are In A Downward Spiral

First, let’s identify the signs that you may be in a downward spiral. Some common indicators include:

• Your normal healthy eating habits have gone out the window
• Your exercise routine has been abandoned
• Your sleep patterns are disrupted
• You can’t be bothered to socialize
• You just want to stay at home

It’s important to note that this is not the same as depression, but rather a normal cycle that we all go through. However, it can leave us feeling powerless and like we’re “going backwards” in our health journey. So, how do we break the cycle and get back on track?

Breaking the Cycle: One Tiny Change

The first step is to halt the feeling of downward progression. It doesn’t usually take much. All you need to do is something that feels like you are no longer going backwards. It could be as simple as having a protein shake, going for a walk, or going to bed early. The key is to make a positive change that breaks the pattern. This is the first step to breaking the cycle.

Here’s a not-so-secret trick:

Make Your Bed

Believe it or not, making your bed can be a powerful way to break the cycle. It’s an instant declaration for the day that you have done something positive. It doesn’t matter if you don’t care about making your bed – it’s the act of doing something deliberate that you have chosen to do. It’s about claiming control of your willpower and setting the tone for the day ahead.

Now Take One More Tiny Step

Once you’ve halted the downward spiral, it’s time to take one more tiny step towards reversing the direction. A second positive, healthy action is all it takes. Again, aim for something small and easy.

The goal is to convince yourself that your direction is back towards health and fitness, not away from it. Consider joining a gym class, preparing a healthy meal, getting a good night’s sleep, or taking your supplements. These small steps can make a big difference.

Why Do We Get Stuck in a Downward Spiral?

Often, it comes down to a break in routine, such as a holiday or weekend away. During these breaks, we tend to indulge and neglect our healthy habits. When we return, we may feel like we’ve lost all our progress and are back to square one.

To avoid this, try booking a gym class or scheduling a run for when you return from your holiday. Don’t wait until you’re back to start taking action.

Sometimes It Is Just About Sleep

Lack of sleep can also contribute to a downward spiral. When we’re tired, we tend to make poor decisions, such as eating more junk food, drinking more alcohol, and skipping exercise.

Try to prioritize sleep and ensure you’re getting enough rest if you can feel the downward momentum arriving. If you’re experiencing a few bad nights, try canceling evening plans and focus on getting a full night’s sleep.

You’ll be amazed at the difference it can make. Yes, it might mean that you miss out on a social event, but that is part of the declaration that you are putting your health first.

Sometimes Work Takes Over

Work commitments can also derail our healthy habits. When we feel overwhelmed with work, it’s easy to neglect our health and we may even feel a sense of martyrdom as we do it. No one can blame us for putting work first, right?

In this case, think about what is the minimum healthy maintenance you can do. Can you spare ten minutes for a home workout? Can you prioritize getting to bed on time? Can you buy in some healthy food because you don’t have time to cook? It’s not ideal, but doing something is better than doing nothing. A bit of planning can go a long way.