8 Tips for Regaining Control of Your Life

Written by Type A Training

September 11, 2023

Getting back into a healthy routine after falling off track can be challenging. But don’t worry, I’ve got you covered with eight top tips for regaining control of your life. These tips will help you get back on track and stay there for good

In this article, I’ll provide you with practical advice to help you make a plan with goals, make time for physical activity, stick to the “five-minute rule”, focus on the small, daily wins, and much more. By following these tips, you’ll be able to create a new routine that works for you and helps you achieve your fitness goals.

Key Takeaways

  • Set goals and make a plan to achieve them
  • Focus on small, daily wins to build momentum
  • Stick to the “five-minute rule” to overcome procrastination

1. Make a Plan with Goals


Making a plan with goals is essential for achieving success in health and fitness. To get started, it’s important to evaluate your current lifestyle and determine what changes you want to make. This could include things like incorporating more physical activity into your day, improving your diet, or reducing stress levels.

Once you have a clear idea of what you want to achieve, it’s important to set specific, measurable goals. For example, if you want to improve your fitness level, you might set a goal to run a 5K within the next six months. Or, if you want to improve your diet, you might set a goal to eat five servings of fruits and vegetables every day.

It’s also important to make your goals realistic and attainable. Setting overly ambitious goals can lead to frustration and burnout. Instead, start with small, achievable goals and gradually work your way up. And don’t forget to celebrate your successes along the way – this can help keep you motivated and on track.

Here are some examples of setting health and fitness goals:

Goal Specifics Measurable Attainable Realistic Time-Bound
Improve Fitness Run a 5K Yes Yes Yes Within 6 months
Improve Diet Eat 5 servings of fruits and vegetables per day Yes Yes Yes Ongoing
Reduce Stress Practice meditation for 10 minutes per day Yes Yes Yes Ongoing
Increase Strength Complete 3 strength-training sessions per week Yes Yes Yes Ongoing
Improve Flexibility Attend 2 yoga classes per week Yes Yes Yes Ongoing

This table includes five different health and fitness goals, along with specifics on how to achieve them, whether they are measurable, attainable, realistic, and time-bound. You can use this table as a template to create your own health and fitness goals, or modify it to suit your own needs and preferences. Remember to make your goals specific, measurable, attainable, realistic, and time-bound, and celebrate your successes along the way!

2. Stick to the “five-minute rule”

Sticking to an exercise routine can be challenging, especially when life gets busy. However, there are strategies you can use to stay consistent and maintain a healthy lifestyle. One effective strategy is to stick to the “five-minute rule.” This rule states that if you’re feeling unmotivated or tired, commit to just five minutes of exercise. Often, once you get started, you’ll find that you have more energy and motivation to continue.

According to a study by the American College of Sports Medicine, regular exercise can help improve overall health and reduce the risk of chronic diseases such as diabetes, heart disease, and cancer. However, consistency is key when it comes to reaping the benefits of exercise. By sticking to the “five-minute rule” and committing to just a few minutes of exercise each day, you can build a consistent routine and maintain your health over the long-term.

3. Focus on the small, daily wins

When working towards a big goal, it’s important to focus on the small, daily wins that you can achieve. By breaking down your goal into smaller, more manageable tasks, you’ll be more likely to stay motivated and on track. Here are some examples of small wins that you can incorporate into your daily routine:

  • Drink more water throughout the day to stay hydrated and promote healthy digestion.
  • Take a walk on your lunch break to get some fresh air and increase your daily activity level.
  • Prep a healthy meal at home to ensure that you’re getting the nutrition you need to fuel your body.
  • Try a home workout to add some variety to your fitness routine and challenge yourself.
  • Get to bed 20 minutes earlier to improve the quality of your sleep and feel more rested in the morning.

Incorporating these small wins into your daily routine can help you build healthy habits and make progress towards your bigger goals. Consider starting a gratitude journal to keep track of your daily wins and stay motivated. Remember, every small step counts towards your ultimate success.

4. Don’t Let a Bad Day Turn Into a Bad Week

We all have bad days, but it’s important not to let them spiral out of control. Remember that you are in control of your choices and actions. If you can’t manage a full workout, try moving for 10 minutes instead. Don’t stress about not having a packed lunch, just choose a healthy option when out and about.

It’s also important to lean on your support system. Call or facetime a friend for emotional support or stress relief. If you have children, get them involved in your healthy habits.

Remember to be kind to yourself and not let one bad day turn into a bad week or month. Press the reset button, pick yourself up, and remember that consistency always wins. Don’t let anxiety or injury hold you back from getting back into your routine. Consider incorporating yoga, meditation, or pilates into your routine for stress relief and injury prevention.

5. Exercising in the Morning

Exercising in the Morning

Exercising in the morning can be a great way to start your day. It can be easier to stick to a routine because there are less interruptions and you are less likely to get sidetracked by phone calls or emails. Plus, you have a better chance of doing it because you are less likely to be too tired after work or have a meeting interfere.

If you find it hard to motivate yourself to exercise in the morning, start small. Move for just 10 minutes instead of trying to do a full 30-minute workout. Remember, consistency always wins!

Here is a small table that can help you plan your morning workout routine:

Time Activity
6:00 AM (15min) Wake up
6:15 AM (5 minutes) Warm-up  + Stretching
6:20 AM (10 minutes) Strength Training
6:30 AM (10-15 minutes) Yoga + Meditation

Make sure to choose activities that you enjoy and that make you feel good. By starting your day with exercise, you can set a positive tone for the rest of the day and feel accomplished before you even start your workday.

6. Prep the Night Before

Prepping ahead is key to setting yourself up for success. Batch cook your meals for the week ahead to save time during the week and ensure you make healthy food choices. Lay out your workout gear the night before and keep it next to your bed to make it easier to get up and exercise in the morning. This simple step can help you get back into a routine and make exercising a daily habit. Additionally, prepare your gym bag the night before and include everything you need for your workout, such as resistance bands or a yoga mat. This way, you won’t have any excuses not to exercise.

To save time, consider shopping for healthy food options online and create a shopping list and strategy for the week ahead. This will ensure you have everything you need to prepare healthy meals and snacks, and won’t be tempted to make unhealthy choices.

With these simple prep steps, you can make exercising and healthy eating a part of your daily routine and achieve your fitness goals.

7. Even better prep for the week!

Even better prep for the week!

To have a productive week, it’s essential to set up your environment for success, and in this case, your environment is your home. When chaos surrounds us, we tend to feel disorganized and overwhelmed, which can hinder our productivity. Therefore, it’s crucial to prepare your house for a productive week.

Many people choose Sunday to prepare for the week ahead, but you need to choose what day or days will work best for you and your family. Here are some tips to help you prepare your home for a productive week:

  • Declutter your home: A cluttered home can make you feel overwhelmed and stressed. Take some time to declutter your home, especially the areas where you spend most of your time. Get rid of things that you no longer need or use, and organize the rest.
  • Plan your meals: Planning your meals ahead of time can save you time and money. You can prepare your meals in advance, so you don’t have to worry about cooking every day. Make a grocery list and buy everything you need for the week.
  • Set up a cleaning schedule: A clean home can help you feel more relaxed and focused. Set up a cleaning schedule that works for you, so you can keep your home clean and tidy throughout the week.
  • Create a designated workspace: If you work from home or need to study, create a designated workspace that’s free from distractions. Make sure your workspace is comfortable and organized.
  • Get enough sleep: Getting enough sleep is crucial for your productivity and overall health. Make sure you get enough sleep every night, and try to establish a bedtime routine that works for you.
  • Practice self-care: Taking care of yourself is essential for your well-being. Make time for activities that you enjoy, such as yoga, meditation, or pilates. These activities can help you feel more energized and focused, which can boost your productivity.

By following these tips, you can prepare your home for a productive week and set yourself up for success. Remember to choose what works best for you and your family, and don’t be afraid to make adjustments as needed.

8. Commit to a 21 Day Fitness Challenge

If you want to start making exercise a habit again, committing to a 21-day fitness challenge can be a great way to jumpstart your routine. Lots of gyms, yoga studios, and boot camps offer one-month challenges, but if even 21 days feels daunting, try lowering the barrier even further by committing to a two-week challenge.

The key to success is consistency and compliance. Choose a challenge that fits your current fitness level and schedule, and commit to completing it every day for the next 21 days. Make sure to track your progress, celebrate your successes, and learn from any setbacks.

Here are some tips to help you stay on track during your 21-day fitness challenge:

  • Set realistic goals: Choose a challenge that is challenging but achievable based on your current fitness level and schedule.
  • Make a plan: Schedule your workouts at the same time every day, so they become part of your routine.
  • Find a workout buddy: Having someone to hold you accountable can help you stay motivated and committed.
  • Mix it up: Variety is the spice of life, and it can also keep your workouts interesting and challenging.
  • Reward yourself: Celebrate your successes along the way with non-food rewards, such as a massage or a new workout outfit.
  • Stay positive: Focus on your progress, not perfection, and don’t beat yourself up if you miss a workout or have a bad day.

By committing to a 21-day fitness challenge, you can build the consistency and compliance you need to make exercise a habit again. Remember to listen to your body, stay hydrated, and fuel your workouts with healthy nutrition.

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Frequently Asked Questions

What are some effective tips for getting back into a routine?

Getting back into a routine can be challenging, but there are a few tips that can help make the process easier. Some effective tips include:

  • Establishing a set sleep schedule
  • Planning your meals in advance
  • Starting with small, manageable tasks
  • Creating a daily to-do list
  • Staying organized
  • Being patient with yourself

How can I establish a new routine after a major life change?

Establishing a new routine after a major life change can be difficult, but it’s important to take it one step at a time. Some strategies for establishing a new routine include:

  • Identifying your priorities and setting goals
  • Creating a schedule that works for you
  • Starting with small, manageable tasks
  • Being flexible and adaptable
  • Staying positive and motivated

What are some strategies for getting back on track with work?

If you’ve fallen behind with work, there are a few strategies that can help you get back on track. Some effective strategies include:

  • Breaking down larger tasks into smaller, more manageable ones
  • Prioritizing your tasks and focusing on the most important ones first
  • Creating a schedule and sticking to it
  • Eliminating distractions and staying focused
  • Asking for help when needed

How long does it typically take to get back into a routine?

The amount of time it takes to get back into a routine can vary depending on the individual and the situation. However, it’s important to be patient and give yourself time to adjust. It’s also important to start with small, manageable tasks and gradually work your way up to more challenging ones.

What are some ways to get back into good habits after a break?

If you’ve taken a break from your usual routine, getting back into good habits can be challenging. Some effective ways to get back into good habits include:

  • Starting with small, manageable tasks
  • Creating a schedule and sticking to it
  • Staying motivated and positive
  • Tracking your progress and celebrating your successes
  • Being patient with yourself

How do I motivate myself to get back into a routine?

Motivating yourself to get back into a routine can be difficult, but there are a few strategies that can help. Some effective strategies include:

  • Setting goals and creating a plan to achieve them
  • Finding an accountability partner or support group
  • Rewarding yourself for progress
  • Focusing on the benefits of establishing a routine
  • Staying positive and motivated

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