Welcome to Week 4: Handling Setbacks
One Bad Day ≠ A Bad Life"
Some days just don’t go as planned.
Maybe your energy dipped, your schedule got chaotic, or your motivation vanished without warning. It happens—to all of us. The truth is, progress isn’t about being perfect every day; it’s about learning how to keep going anyway. Today’s Motivation Monday is your reminder that a setback is not a sign to give up—it’s a signal to pause, regroup, and keep moving forward.
You will stumble.
You will slip.
You will doubt yourself.
That’s not failure. That’s being human.
It’s part of the story—not the end of it.
Reminder:
- Missing one workout doesn’t erase your fitness.
- Having one bad day doesn’t cancel your progress.
- Feeling unmotivated doesn’t make you lazy or weak.
These are moments, not measurements.
Bounce-Back Formula:
- Name it – What actually happened? Be honest, not harsh.
- Normalize it – Everyone slips. You’re not broken.
- Nudge forward – What’s one small step you can take next?
Example:
➡️ “I completely missed my morning routine and felt off all day.”
➡️ “That’s okay. Busy mornings happen.”
➡️ “Tonight, I’ll set out my clothes and prep breakfast to make tomorrow easier.”
Bounce Back in Real Life
This week, try this simple 3-step exercise the next time you hit a setback—big or small.
Step 1: Name the Setback
Write it down in one sentence. Be honest, but don’t judge yourself. Example: “I skipped my workout and scrolled on my phone instead.”
Step 2: Normalize It
Write a compassionate response—as if you were talking to a friend. Example: “It’s okay. Everyone has days like this. Rest is human.”
Step 3: Nudge Forward
Choose one tiny step that helps you reset without overcorrecting.
Example: “I’ll go for a 10-minute walk after lunch tomorrow.”
✅ Your Turn:
Grab a notebook, journal app, or the notes app on your phone and give this a try next time life doesn’t go as planned.
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Affirmation:
"My setbacks are setups for comebacks."
Say it again. Louder, if you need to
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Words I’m sitting with today…
Wherever you are today, you're not behind.
You’re just getting warmed up.
Keep shining,
Here's to a week full of intention, energy, and growth!
