How to Get Back on Track With Healthy Habits Without Just Trying Harder
Updated: Sep 10
If your eating, exercise or routine hasn’t felt quite like you recently, this one's for you.
And honestly, it is for me too.
Over the past few weeks, I have noticed a few things shifting.
I have been eating more foods that do not support me as well as my usual choices.
I have been eating more calories than I need, and I have gained a little bit of weight.
I have been doing two to three workouts a week instead of my usual three to four.
And my sleep has not been as good, which has left me feeling more tired.
That tiredness has fed into everything else.
If you looked at those behaviours in isolation, it would be very easy to think:
“I need to be more disciplined.”
“I need to get back on track.”
“I need to tighten things up.”
But the truth is, that is not what I need at all.
If you’re wondering how to get back on track with healthy habits, your first instinct may be to become stricter or more disciplined. But before changing the behaviour, it is often more useful to understand why it changed in the first place.
How to get back on track with healthy habits when life gets difficult
When I zoom out and look at what is actually going on, the root cause is not a lack of discipline.
It is stress.
Much higher levels of stress than usual, and the effect that has had on my mood, my energy and my mental health.
And this is something I see with clients all the time.
When our behaviours change, our instinct is to try to fix the behaviours themselves.
We think we need to:
Eat more strictly.
Exercise more.
Be better.
Get back on track.
But often, those behaviours are just the surface-level symptoms.
They are not the root cause.
Stress can make us more likely to turn to habits such as drinking more alcohol, smoking, eating less healthily or being less active, which is why looking at what is driving behaviour matters, not just the behaviour itself.
Why “fixing” your diet can backfire
Let’s say I ignored my stress right now and decided to go into full fix-it mode.
A strict diet.
No flexibility.
Five intense workouts a week.
More rules.
More pressure.
It might work for a few days.
But would it last?
Probably not.
In fact, it would likely make things worse.
Because I would be adding more pressure on top of the pressure that is already there.
And this is where so many people get stuck.
They try to solve a deeper issue with surface-level solutions.
Then when it does not work, they assume the problem is them.
But often, it is not.
It is the approach.
The better question to ask
Instead of asking: “How do I fix my diet?”
A more helpful question is: “What is actually driving this right now?”
Is it stress?
Poor sleep?
Emotional load?
A busy period of life?
Too many decisions?
Not enough support?
A routine that no longer fits?
Because once you understand what is underneath the behaviour, your next step becomes much clearer.
Sometimes the answer is not a stricter meal plan.
Sometimes it is sleep.
Sometimes it is boundaries.
Sometimes it is support.
Sometimes it is lowering the pressure slightly so you can actually function again.
Why this approach works better
When you address what is driving the change, the habits themselves can become easier to steady.
Better sleep can improve energy. Less pressure can make movement feel more manageable. Finding another way to decompress can reduce reliance on food or alcohol at the end of a stressful day.
You are not simply forcing yourself to behave differently.
You are creating conditions that make the behaviour easier.
This matters for cholesterol too
If you have raised cholesterol, it is easy to think progress only comes from food swaps and exercise plans.
And of course, those things matter.
Reducing saturated fat, choosing more unsaturated fats and eating more fibre can all support cholesterol.
But the habits that support cholesterol still have to happen inside your actual life.
So if your stress is high, your sleep is poor, your energy is low and you are constantly overwhelmed, it makes sense that consistency feels harder.
That does not mean you are failing.
It means your plan needs to take the whole picture into account.
Final thought
If this resonates, resist the urge to immediately respond by becoming stricter.
You do not need to fix everything overnight.
And you do not always need more discipline.
Sometimes you need to look a little deeper.
Not just: “What am I eating?”
But: “What is driving how I am eating?”
Not just: “Why am I not exercising?”
But: “What is draining the energy I need to move?”
Not just: “Why can’t I stick to things?”
But: “Is the current approach actually supporting me?”
Because lasting change rarely comes from pushing harder forever.
It comes from understanding what is really going on, then building habits that fit your life.
Want support with this?
This is something I work on a lot with my 1:1 coaching clients.
Because cholesterol, weight, food, movement, stress and mindset are rarely separate things.
They all affect each other.
If you would like support understanding what is driving your habits and building a more realistic plan around your life, you can fill in an application form below.
If I believe I can help, I will invite you to book a free, no-obligation chat and we can take it from there.
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