Let’s be real: setbacks are annoying. You’re making progress, feeling good, and then...just
like that something goes wrong.
Maybe you got sick and your new workout routine went out the window.
Maybe you promised yourself you’d stay on top of laundry, but suddenly the pile looks like it belongs on an episode of Hoarders.
Or maybe you were on a decluttering roll, but then
life got busy, and now your countertops are covered in who-knows-what again.
It happens. To everyone. But let’s be honest—some setbacks are bigger than others. There’s a big difference between getting off track for a few days and facing something truly overwhelming, like a major life change, grief, illness, or burnout.
Sometimes, bouncing back is as simple as dusting yourself off and getting back into the routine. Other times, you need to pause and take care of yourself first.
Either way, a setback isn’t a stop sign—it’s just a detour. So let’s talk about how to handle them with grace.
1. Take a Deep Breath and Drop the Guilt
First things first: guilt is not a motivator. Beating yourself up won’t help, and honestly, you don’t deserve that. So you had a setback—so what? A single bad day (or week, or month) doesn’t erase all the progress you’ve made.
Instead of
spiraling, take a deep breath and remind yourself: This is just a bump in the road, not the end of the journey.
And if you’re going through something heavy, remind yourself that it’s okay to slow down. Taking care of yourself is still
progress.
2. Assess What Went Wrong—Without Judgment
This part is important. Step back and ask: What actually happened? Did you lose momentum because you were too busy? Did an unexpected event throw you off course? Are you emotionally or
physically drained?
Understanding why you hit a roadblock helps you figure out your next step.
For example...
If you stopped working out because you were too tired, maybe your bedtime needs adjusting.
If your home got cluttered again because things didn’t have a designated spot, maybe it’s time for a storage solution.
If you abandoned your TO DO list because it was too overwhelming, maybe you need to simplify it.
If you're struggling because of grief, stress, or burnout, maybe what you need isn’t a new plan—it’s time and support.
See? No judgment, just information.
3. Adjust Your Approach (Not Your Goal)
A setback doesn’t mean your goal was bad—it just means the way you were going about it might need a tweak. Maybe your plan was too ambitious. Maybe you need more structure, or more flexibility. Instead of quitting,
adjust.
Missed a whole week of workouts? Start fresh with one good workout.
House a mess again? Pick one area and tidy it up today.
Forgot about your goal to drink more water? Go fill up a glass right now.
If life is particularly tough right now, adjusting might look different. Maybe your usual productivity level isn’t realistic,
and that’s okay. Maybe the best thing you can do is just get through today. That’s still success.
4. Laugh at Yourself a Little (When You Can)
This one won’t apply to every situation, but when it does—use it. Sometimes, the best thing you
can do is just laugh.
One day, you’re meal-prepping like a nutritionist, and the next, you’re eating a sleeve of cookies for dinner.
One day, your desk is pristine, and the next, it looks like an office supply store exploded.
Finding the humor in small setbacks takes the sting out of them and makes moving forward feel a little lighter.
5. Remember Your “Why”
When motivation dips, go back to the real reason you started in the first place. Were you decluttering to feel more relaxed at home? Exercising to have more energy? Sticking to a routine so you feel less scattered?
Reconnecting with your “why” gives you a reason to get back on track.
And if your setback is coming from something
bigger, your “why” might need a shift too. Maybe success right now isn’t about hitting a goal—it’s about giving yourself grace, healing, or just doing the best you can. That counts, too.
6. Take One Tiny Step Forward
Here’s the truth: The
hardest part of recovering from a setback is just starting again. But once you take even one step in the right direction, you’ll remember how good it feels to make progress.
Whatever you’ve been putting off—do one thing today. Just one. Not everything, not the whole plan, just a single step. It will remind you that a setback is just a
moment, not a failure.
