A rut, a slump, a funk, a setback…whatever you call it happens from time to time.

No, there is nothing wrong with you. You are not broken. You are not a failure just because you’re struggling. I hate to break it to ya, but struggling a bit is a part of the human experience (and that’s okay).

Rather than beating yourself up for it when you feel like you’re in a funk or stuck in a rut, you can better use that time by learning how to get out of it and move forward.

You can’t always avoid setbacks, but you can most definitely handle them better.

Coach @navi_rd here to share our 6 tips to getting back in your groove.

Tip #1: Set Realistic Expectations

When you set unrealistic expectations, you’re going to constantly “fail.” Failure doesn’t have to be avoided & it’s not inherently bad.
But you have to give yourself the chance for success by setting expectations that are challenging and realistic.
Did you hear that?
Challenging AND realistic.

Realistic doesn’t mean you’re settling, but it does mean you take into account your current behaviors & patterns, your schedule, where you’re at in your life, what your priorities are in this season, and so on.
You don’t live in a magical bubble where nothing is going to get in the way of your goals. Should your goals be a little scary? A bit of a reach? Challenge where you’re currently at? ABSOLUTELY.

But know that you can always BUILD. Start where you are with what you have.

Allow yourself to build momentum by setting realistic expectations for yourself & continually growing WITH them.

Tip #2: Refocus on Your HABITS Rather than the OUTCOME.

When you focus on the outcome, you have to look at the big gap in front of you between where you’re at now & where you want to end up. This can feel discouraging & frustrating.

Yeah, you definitely need to know what outcome you want, what direction you’re going, & where your actions are taking you. You should be clear on that. But once you establish that outcome you’re pursuing, it’s time to shift your focus back to the habit.

When you focus on the habits, you get to tackle the next step in front of you and not get overwhelmed with how far you have to go- you’re not constantly starting at that gap between where you are and where you want to be.

Because after all, taking the next step is the only way to cross the gap anyways.

Tip #3: Stop Chasing Perfection.

Understand that you never get to “quit” nutrition or fitness. It’s a lifelong journey & process that you’ll continue for the rest of your life.

When you adopt this perspective, you realize that consistency is a lot more important than getting one day perfect. We say this to our client quite often:
“Stop chasing perfect, flawless days here & there and start pursuing consistent, good weeks over time.”
Perfection isn’t sustainable and neither is chasing it.
Consistency, however….that’s where the money is.

Choose consistent, sustainable action over the paralyzing perfectionism that only ever gets in the way.

Tip #4: Plan Ahead for the Next Day or Week

You can’t plan for everything, but planning what you can helps you handle what you can’t.

No, you don’t have to plan out your whole life. But the 3 things we get a little more proactive about with our clients is workouts, meals, and your routine/schedule. It doesn’t have to be down to the minute or absurdly overwhelming, but you’re not going to be successful by accident. (More on this in the next tip).

Be proactive. (Check out Kelsey’s episode on this HERE).

Tip #5: Find a Repeatable Method that Works for YOU

It’s easy to waste time being frustrated that what works for so-and-so isn’t setting you up for success.

Systems lead to success, but that system has to work for you & your life.
Do lists help? Alarms? Paper Planners? Digital Calendars? Etc. Etc.

This goes back to Tip #4 & being proactive. It’s easier to plan when you have a system for planning.
Some of our favorite systems are Google Calendar for scheduling, Powerlisting for productivity & prioritization, and the Routinery for routines & habits (like morning, evening, or weekly reset routines).

Set up your systems one at a time – audit & edit as needed!

Tip #6: Know Grace & Accountability Aren’t Mutually Exclusive

You can hold yourself accountable without beating yourself up.
You can call yourself out without judgement- looking at things objectively allows you to more easily assess what’s going on without so many emotions (like shame & guilt) attached to it.

Getting objective & problem-solving is productive.
Labeling yourself lazy or sitting in shame isn’t getting you anwhere.

Call yourself out but don’t beat yourself up. It can be both.

It’s a skill- Start practicing.

Lastly…Your rut won’t last forever.

Life ebbs & flows.

Different seasons of life are going to look different when it comes to your needs, your expectations, your schedule & systems.

That’s okay. You have the power & the choice to let the ruts end your journey or teach you something for the future.

There is value in flexibility & the ability to “bounce back” quickly.
You got this!