What to do when you have a setback

Setbacks are a normal part of behaviour change. They do not mean your efforts have failed. In many cases, they are a chance to learn what support you need.

Pause before judging yourself

It is easy to be self-critical after a difficult day or week. A more helpful response is to look at what happened with curiosity rather than blame.

Ask what got in the way

Stress, tiredness, time pressure, illness or changes in routine can all affect habits. Understanding the reason can help you plan better next time.

Questions that may help

• What happened just before the setback?
• What was making things harder at the time?
• What support or change might help next time?
• What is one small step I can take now?

Restart simply

You do not need to make up for a setback by doing too much. Going back to one small action is often the best way forward.

Think long term

Lasting change is rarely a straight line. What matters most is returning to your routine as soon as you can.