Baby Steps: How to Get Out of a Slump When You’ve Fallen Off Track

A few years ago, someone on my team messaged me late one night. She was clearly struggling and feeling defeated, and she asked what she should do because she felt like she had completely fallen off track.

I remember reading her message and immediately opening my camera. No makeup. Hair a mess. Probably still in pajamas. I just started talking.

Later I realized that while the message was good, the video itself probably didn’t need to live on the internet forever. So I’m sharing the message again here, in a way that feels a little more intentional.

Because this question comes up all the time.

How do you get back on track once you’ve fallen off?

And I don’t mean missed a workout or ate a cookie. I mean when you’ve really fallen off. When you’ve stopped showing up for yourself. When you feel embarrassed. When you don’t even want to think about starting again.

I’ve been there more times than I can count.

People see my journey now and assume it’s been linear. It hasn’t. Not even close. I’ve lost my way more times than I can explain. I’ve gained weight back. I’ve disappeared from routines. I’ve doubted myself. I’ve felt like a fraud more than once.

And the worst part is the shame that creeps in.

Because when you’ve done “well” before, falling off feels worse. You start telling yourself that you should know better. That you’ve failed. That you’ve ruined everything.

And that’s when people get stuck.

The truth is, falling off track doesn’t make you weak. It makes you human.

What usually keeps people stuck isn’t lack of discipline. It’s the emotional weight of disappointment and the belief that they’ve somehow undone all their progress.

That’s just not true.

Here’s what actually helps.

Decide you’re done staying stuck

Not done forever. Just done with feeling like this.

You don’t need motivation or a full plan yet. You just need to decide that you’re ready to stop sitting in the discomfort and take one small step forward.

That’s it. Not ten steps. One.

Redefine what “getting back on track” means

So many people think getting back on track means going back to where they used to be.

That’s not realistic. And it’s not fair.

You’re not starting over. You’re starting from experience.

Right now, success might mean drinking more water today. Or taking a short walk. Or not quitting on yourself again.

Those small wins count. They matter more than you think.

Put your workout clothes on

This sounds silly, but it works.

Don’t commit to a workout. Don’t pressure yourself. Just put the clothes on.

There’s something psychological about it. It signals intention. It lowers resistance. Sometimes that turns into movement. Sometimes it doesn’t. Either way, it’s a step forward.

Stop waiting to feel motivated

Motivation usually comes after action, not before it.

You don’t need to feel inspired to move your body or make a better choice. You just need to take the smallest step possible.

Momentum builds confidence. Not the other way around.

Be kinder to yourself than you think you deserve

This part matters more than anything.

When you fall off, your inner voice gets loud and cruel. You say things to yourself you’d never say to someone you love.

If you talked to a friend the way you talk to yourself, you’d probably lose that friend.

Progress comes faster when you stop beating yourself up and start supporting yourself instead.

Remember this: you’ve done hard things before

You didn’t get here by accident. You’ve survived things that once felt impossible.

This is not the end of your story. It’s just a chapter that’s uncomfortable.

And you don’t need to climb the whole mountain today.
You just need to take one step forward.

That’s it.

One step.

And then another.