Episode name: How to 'get back on track'

In this episode, we talked about how to get back on track

Ideally, there’s no track to be on or off.
Realistically, you can get ‘off track’.

1. Get curious not critical. Why did you fall off track? What was the antecedent? What can you do to prevent that in future?
2. Re-evaluate what your track is. Is it value driven? What are the risks associated with staying off track? Potential benefits? What will it take to get back on track? Downsides? Potential benefits?
3. Consider your personality type. Do you work well with new year new me style changes? Or small easy wins?
4. MOs. Can we have a reset? Or would restriction send you into a spiral of over-restrict/over-indulge?
5. Set daily habits. Start small. Habit stack.
6. Get parameters in place. You might accept you’re staying ‘off the rigid track’ but still within the ball park. For my own nutrition, this looked like minimum 2 portions of protein a day and 6 portions of fruit and veg.

With food:
1. Go food shopping
2. Fill your house with foods you want to eat
3. If necessary, clear out the foods you don’t want to eat and/or note how you want to work on them and make a plan of how to do so.
4. Have a plan of how these foods will be used
5. Accept that the first few days/week will suck
6. Prep in bulk or batches
7. Take food out and about with you if you know you’re out all day
8. Have a budget and stick to it
9. Plan for ‘treats’ and being off plan

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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.