Vacations, busy seasons, rough weeks — we all hit moments where our routine takes a hit. Maybe you missed a few workouts. Maybe your journaling stopped. Maybe you were just tired, overwhelmed, or distracted. Whatever the reason, the momentum you had built feels like it vanished overnight.
I just got back from a week-long vacation. It wasn’t a total shutdown—there was a short run, a couple of easy swims—but nothing close to my usual Ironman training structure. I knew this break was coming. I wanted the rest. But now that I’m home, I feel it: the friction, the mental resistance, the part of me that whispers, “You lost ground. You messed up.”
If you’ve ever felt this—whether it’s training, journaling, meditation, nutrition, or any habit you care about—you’re not alone. The feeling of falling off track can quickly spiral into guilt, and guilt loves to keep us stuck.
But here’s where Stoicism offers a helpful shift: the past is out of your control. What you do next isn’t.
Step One: Let Go of the Guilt
You might feel tempted to punish yourself—extra workouts, stricter routines, beating yourself up in your own head. That only makes things harder. Instead, try this: accept what happened. Look at it without judgment. Marcus Aurelius said:
“When you have trouble getting out of bed, tell yourself: I have to go to work—as a human being.”
(Meditations 5.1)
For me, that means showing up as an athlete—even if I’ve missed a week. For you, it might mean showing up as a writer, a parent, a student, a friend, or just as someone trying to live intentionally.
Start by reminding yourself: falling off the path doesn’t make you a failure. Getting back on is the practice.
Step Two: Prepare for Resistance
The first day back is always the hardest. You’ll hear excuses in your head:
“You’re tired.”
“Start on Monday.”
“You need one more day to regroup.”
I’ve had all of these. I know exactly how convincing they sound. And yet, the longer you wait, the harder it gets. Recognizing the resistance ahead of time helps you meet it with a clearer head. Don’t be surprised by the friction—expect it. Then move anyway.
Step Three: Don’t Overcorrect
It’s tempting to swing hard the other direction—make up for lost time, double down on everything you missed. But this usually leads to burnout or frustration.
Instead, think about small wins. What’s the one action you can take today that re-aligns you with your values? A short workout. One page in your journal. A healthy meal. These actions may feel small, but they’re how momentum is rebuilt. Brick by brick.
Step Four: Recommit with Clarity
Falling off isn’t failure. It’s part of the process. What matters is how you return—and what story you tell yourself about the return.
Personally, I’ve learned that I’m not weaker because I took a break. If anything, these moments sharpen my discipline. They remind me why I train, not just how. They force me to let go of perfection and focus on persistence.
Let your return be rooted in clarity, not punishment. You’re not starting over. You’re starting again. And that matters more than doing it perfectly.
Takeaway:
The next time you fall out of rhythm—whether it’s a vacation, a crisis, or just a tough stretch—remember that the comeback is part of the work. You haven’t failed. You’ve just paused. Don’t wait for motivation. Act with intention. One step, one rep, one breath at a time.
Let Stoicism remind you: you don’t control the past. But your response? That’s always in your hands.
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