Resetting After Habit Slips on GLP-1
Making change is hard. Really hard. There's no exact timeline for how long it takes to form a new habit, but one thing is certain: it takes practice and repetition. Even when you're putting in the effort and working towards your goals, it's completely normal to experience a 'slip' back into old habits.
Understanding Slips
Slips happen for many reasons - stress, exhaustion, limited resources, lack of time, feeling down, or even social situations. These triggers can cause an automatic response, pulling you back into routines that have been a part of your life for a long time.
Here's what a slip might look like:
- Emotional eating - You've been working on non-food coping strategies for stress, but one day, feeling overwhelmed from work, you find yourself reaching for several servings of cookies for comfort.
- Skipping meals - You've been consistently eating breakfast noticing better energy and hunger management throughout the day. But one morning, you oversleep, skip breakfast, and by lunchtime, you're so hungry that you eat quickly and to the point of discomfort.
- Mindless snacking - You've made progress in avoiding nighttime snacking when you're not truly hungry. However, one evening, a friend brings over a variety of snacks, and without thinking, you find yourself eating straight from the chip bag while watching TV.
But here's the thing - a slip doesn't mean you're incapable of change. It doesn't erase your hard work, and it definitely doesn't mean you should give up. Slips are a normal part of the journey. What matters most is how you respond to them.
How to Reset After a Slip
The key to overcoming skips is not letting them defeat you. Instead, take these steps to reset and keep moving forward:
- Acknowledge and accept the slip. Recognize that the slip happened without judgement or guilt. It was just one moment, not a reflection of your abilities or worth.
- Practice self-compassion. Be kind to yourself. Remind yourself that everyone experiences setbacks, and one slip does not define your journey. You're not a failure - you're human.
- Reflect and learn from the experience. Take some time to reflect on what happened. What triggered the slip? Were you feeling stressed, tired or emotional? What were you really seeking or needing at that moment? Understanding your triggers can help you prepare for similar situations in the future. If it helps, try jotting down your thoughts in a journal.
- Refocus on your why. Remind yourself why you started this journey in the first place. What are your personal goals? Reflect on your successes, no matter how small, and acknowledge your progress.
- Get back to the basics. Don't let one slip turn into a series of setbacks. The longer you wait to get back on track, the harder it can feel. Start by reestablishing your healthy routines and habits, even if it's just one small step at a time.
- Seek support if you need it. Accountability and support can make a big difference. Reach out to a trusted friend, family member or healthcare professional if you need encouragement or guidance.
Progress, not perfection
Remember, slips happen - to everyone! There's no such thing as perfection on a wellness journey. What matters most is staying focused on progress and learning from each experience.
By acknowledging slips without judgment, reflecting on triggers, and taking small steps to reset, you'll build resilience and keep moving forward. So don't let a slip hold you back. Embrace it as part of the process and keep striving toward your goals.