How to Get Back on Track with Healthy Habits (Even If You’ve Totally Fallen Off the Wagon)
- Katie Bateman
- Jul 7
- 11 min read
Updated: Aug 29
Healthy Habits made easy.
By Katie B. — Airline Pilot, Wellness Enthusiast & Creator of The Wellness Glow-Up
One of my favourite things about pilot life is how much I get to travel. Whether it’s work adventures or holidays with Clay, we spend a lot of time on the move — and I absolutely love it. But as much of a privilege as it is, all that travel can make it tricky to stay consistent with healthy habits.
Even though I’ve built a solid routine and have a few go-to habits that keep me feeling reasonably healthy while I’m away (you can check out my blog on staying healthy on holiday here), being out of my usual environment means I’m often away from my regular workouts, and I don’t always have access to the foods or supplements that help me feel my best. So by the time I get home, it can feel like I’ve totally “fallen off the wagon.”
The good news? I’ve done this enough times now that I’ve got a system — simple tools and mindset shifts that help me get back on track without the guilt spiral or the urge to go all-or-nothing. And today, I’m sharing them with you.
Here are 7 simple steps to get back into your healthy habits — no shame, no extremes, and no need to wait until Monday.
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1. Start with Self-Compassion
First things first — if you’ve just returned from an incredible holiday, spent quality time with loved ones, or simply let your healthy habits slide a bit, it’s not the end of the world. In fact, it’s completely normal. Having a delightfully full life means your routine won’t always be perfect. And that’s okay.
Falling off track doesn’t mean you’ve failed — it just means you’re human.
Personally, I like to treat these moments as opportunities to double down on love and kindness toward myself. But I’ll be honest: when I come home from a trip having indulged a little (or a lot), my brain starts throwing up all sorts of unkind narratives. The guilt. The “what’s the point?” spiral. But most of all, I always seem to feel the pressure to undo everything overnight.
Here’s the tool I use to break that cycle — and it’s simple but powerful:
Notice the nasty thought. Thank it for its message. Then replace it with this:“Even though I don’t feel as fabulous as I want to right now, I deeply and completely love and accept myself.”
This one line is a game-changer. It interrupts the shame spiral, reminds you that your worth isn’t tied to your body, and gently steers you back toward a healthier path — one that’s rooted in self-compassion, not self-punishment.
And the beauty is, this works beyond health stuff too:
Failed an exam? This works.
Said something you regret? This works.
Feeling off in any area of life? Yep… still works.
It’s a quick but powerful mindset shift that will bring you back to your healthy habits much faster than beating yourself up ever will.
2. Reconnect with Your “Why”
Once you’ve stopped the shame spiral (see step one), this next step acts as a powerful reset. It helps you reconnect with why you even want to get back into your healthy habits — and, most importantly, it gets you genuinely excited to start nourishing yourself again.
And the good news? This part is super simple.
All you need to do is ask yourself:
Why is eating healthier important to me today?
Why is moving my body important to me today?
Why is prioritising sleep important to me right now?
Whatever the habit is that you’re wanting to reboot, bring your focus back to what it gives you — how it improves your life. And don’t settle for surface-level answers. Dig deep enough to feel a strong, emotional tether to your “why.” That’s what creates lasting motivation.
Here’s a personal example from my own life:
Why is it important for me to bring intermittent fasting back into my weekly routine? Because it helps me feel energised and dramatically improves my gut health.
Why do I care about that? When I have more energy, I can spend more time doing the things I love — being in nature, working out, catching up with friends — without feeling burnt out.
And when my gut health is better? I naturally lose excess weight, I sleep better, and I feel more balanced overall.
So what does that all add up to? I feel free. I feel strong, rested, light, and deeply in love with life.
And that is my why.
Take a few moments to write yours down — even just in the Notes app on your phone. This one hack will make a huge positive impact, I promise!
3. Make It Ridiculously Easy to Start Again
I’ll be the first to admit it — the all-or-nothing mindset still gets its claws into me sometimes. Especially on the days I feel fat, lazy, sluggish... insert your go-to crappy feeling here. That’s when I’m most likely to make a dramatic declaration like, “I’m going to do a 72-hour fast!” only to throw in the towel at the first sign of hunger and end up eating more than I even wanted in the first place.
Yep — I still deal with this from time to time. But thankfully, I’ve learned to recognize the sneaky tricks my brain plays.
My fix? Make it ridiculously easy to win.I call it my easy-win mindset, and it’s how I rebuild momentum without pressure or punishment.
Here’s what that looks like in real life:
Let’s say I’ve dropped my intermittent fasting habit while I’m away on holiday. When I get home, I don’t immediately force myself into a fast. Instead, I start by giving my body a few days of intuitive, balanced eating. That means:
Eating when I’m hungry
Prioritising fresh vegetables and high-quality protein
Staying hydrated
I set a goal to have one healthy meal. Then a whole day of healthy meals. Then three days. Only after I’ve reconnected with nourishing food and a calm mindset do I start easing back into something like a short 16-hour fast.
These small steps matter. They feel achievable. They give my body what it needs and they help my brain register:
“I’m doing something good for myself.”
And from there, momentum builds naturally.
Tiny Habits to Get Back in the Game
Here are a few simple, feel-good habits you can try that don’t require perfection — just intention:
Drink a glass of water before your morning coffee
Plan one veggie-packed, protein-rich meal
Go for a 10-minute walk or do a gentle stretch video
Do your first grocery shop around the outside aisles — load up on veggies, fruit, and lean protein, and leave the packets behind
Start your day with journaling — write down 3 things you’re grateful for and 1 thing that will make the day great
Meal prep a few staples to make healthy eating effortless for the next few days
Plan an active catch-up with a friend — like a beach walk, yoga class, or dancing in the lounge
Every one of these actions is a small win. And those small wins add up fast — getting you back into the driver’s seat of your healthy lifestyle, without the burnout or the pressure.
4. Focus on Movement You Actually Enjoy
If exercise is one of the habits that’s slipped, don’t stress — we’ve all been there. The key thing to remember is this: all movement is good movement. You don’t need to dive back into intense workouts right away. In fact, setting the bar low at the start is one of the smartest things you can do.
Start with something simple and enjoyable — and build from there.
For me, the very first step is always a daily walk outside. Why? Because I love it. I love the fresh air, the movement, the feeling of grounding back into my body — and it just so happens to be good for me, too.
Once I’ve reconnected with that gentle rhythm, I start easing back into things like Pilates or yoga, and I’ll usually book in a PT session for about a week after I’m home. That gives my body time to refuel with nourishing food, catch up on sleep, and reset my energy. By then, I’m usually excited to get back into higher-intensity workouts — but I don’t rush it.
Healthy Habits Tip: Pick the Fun Thing First
I’m a big believer in choosing movement that lights you up — not just when you’re getting back into a routine, but always. But when you’re resetting after time off, it’s especially important to start with something you can’t wait to do.
Whether it’s:
A walk in nature
A dance session in your lounge room
A gentle yoga flow
A bike ride with a friend
It doesn’t matter what it is — what matters is that you enjoy it.
Because when you move your body in a way that feels good, you’re not just supporting your physical health — you’re boosting your mental and emotional wellbeing too. And that’s the real win.
5. Reset Your Kitchen Without the Overwhelm
Let’s be honest — there’s nothing worse than coming home from a trip, feeling tired and hangry, and realising the fridge is completely empty. Step one? Take the pressure off.
If you’ve got a healthy takeaway option nearby — use it. Seriously. Now’s not the time to force yourself into an empty-fridge panic spiral. One of my favourites here in Australia is Grill’d — they make delicious burgers using fresh, high-quality ingredients. These days we’re spoiled for choice with wholesome takeaway options, and grabbing something nourishing can buy you time and energy to reset without the stress.
Pro tip: while you’re waiting for your food to arrive, open up your Notes app or journal and start writing out a grocery list based on your favourite healthy meals. That way, when you do head to the supermarket (ideally on a full belly!), you’re not wandering the aisles aimlessly — you’ve got a plan.
Here’s a simple restock formula to get you going:
Lean protein: chicken, eggs, tofu, tempeh, salmon, Greek yoghurt
Fresh veg: leafy greens, zucchini, carrots, capsicum, cucumber
Healthy fats: avocado, nuts, seeds, olive oil
Complex carbs: quinoa, brown rice, sweet potato, rolled oats
Smart snacks: protein powder, hummus, fruit, hard-boiled eggs
Hydration essentials: herbal teas, lemon, coconut water
Want some easy prep ideas?
Check out some of my go-to recipes here:
Batch-prepping just one or two things — like a smoothie base, a tray of roasted veg, or a protein-packed snack — can cut down on decision fatigue and set you up for days of easy, nourishing choices.
6. Stay away from “Detox” Temptation
OK — listen to me carefully: Do not get sucked into extreme diets or detoxes.
I get it. After a holiday or a few weeks off track, the temptation to “fix it all” with a juice cleanse or intense detox can be strong. And while I actually do believe there’s a time and place for gentle detox protocols, deprivation and extremes are not the answer — especially when your body is already feeling depleted.
Here’s what I know for sure: If you try to launch straight into a wild new diet, strict cleanse, or hardcore fast when your gut health, sleep, and energy levels are already low, you’re far more likely to end up hangry, exhausted, and frustrated. Your body won’t have the reserves to support the process — and instead of feeling better, you’ll just feel burnt out.
Prep Before You Detox
Whenever I do something like a longer fast (which, for me, is a form of detox), I prepare my body first. That means:
Making sure my gut health is in a good place
Prioritising hydration for a few days beforehand
Timing it with the right phase of my menstrual cycle, so I’ve got hormonal support rather than resistance - If you're interested in why Fasting in sync with your hormones matters, Check out my blog post that summarised Dr Mindy Pelz's book, Fast like a girl.
That’s part of why I go slow when I return from holiday. I give myself time to rebuild energy and gut function first — so that when I am ready for something more structured, my body’s actually in a place to handle it.
Natural Detox Support (No Cleanse Required)
To be honest, if all you did was focus on the following, you'd be supporting your body's natural detox systems beautifully — no extremes required:
Hydrate like it’s your job — aim for 2–3L of filtered water daily
Fuel your body with high-quality protein, carbs, fats, fibre, and a variety of vitamins and minerals
Feed your gut microbiome with gut-loving nutrients like:
Collagen
Probiotics
Greens powders or dark leafy veg
All of these support your liver, digestive system, and overall detoxification without needing to starve, restrict, or spend three days drinking lemon cayenne water (please don’t do that).
If you are looking for some supplements to help support your nutrition through this time. These are some of my fave's. - Click here to check them out. They focus on High Quality Protein, Vitamins and minerals, probiotics and fibre. The perfect combo to help you feel AMAZING.
7. Create Gentle Accountability
Having a wellness buddy is one of the simplest — and most powerful — tools for getting back on track. I’m lucky that my husband and I share similar wellness goals, so more often than not, we’re “getting back on the wagon” together. We cheer each other on, keep each other honest, and support each other through the process of rebuilding healthy habits.
If you don’t have a built-in accountability buddy, reach out to a friend who shares your outlook on wellness — someone who can listen without judgment, and offer gentle encouragement when you need a little boost.
And if you’re not already part of The Wellness Glow-Up Facebook group… come join us!
It’s a space filled with incredible, like-minded humans who love lifting each other up. Post about your goals, share your wins (and your wobbles), and even call out for someone to help keep you on track. We’ve got your back — so please don’t be afraid to ask for support!
Prefer to go solo? Try a Habit Tracker!
If having a buddy or sharing publicly feels a little overwhelming, that’s totally OK. A great alternative is using a habit tracker — and thankfully, there are tons of good ones out there these days.
Here are a few I recommend:
Habit (iOS) – Beautifully simple interface and perfect for daily check-ins
Streaks (iOS) – Helps you build positive habit streaks and stay motivated
Habitica (iOS + Android) – Turns habit tracking into a fun, game-like experience
TickTick (iOS + Android) – Combines to-dos with habit tracking (great if you like lists!)
Productive (iOS) – Clean design with customisable routines and reminders
Even just ticking off one or two habits a day can give you that little boost of progress and motivation. Remember — it’s not about doing it all. It’s about doing something, consistently.
Progress Over Perfection
Everything in life is cyclical — and that includes your wellness journey. It’s impossible to be 100% “on” with your routines, 100% of the time. So instead of giving yourself a hard time, try showing yourself some love and kindness. Falling off the wagon isn’t failure — it’s just part of being human.
Holidays, busy seasons, burnout… they happen. And they’re meant to. The magic happens when you decide to gently steer yourself back toward feeling good — using tools and steps like these that are simple, sustainable, and rooted in nourishment, not punishment.
In fact, this “getting back on track” phase can become a beautiful and normal part of your wellness rhythm — just as important and valuable as your daily routines.
So celebrate the small wins. Be proud of any effort you make. Because every step you take toward better wellness is a step in the right direction — and if I can do it, I absolutely know you can too.
Let’s chat: What’s your favourite tip from this post? Or what’s your biggest struggle when it comes to getting back into healthy habits? Let me know in the comments — I’d love to hear from you!
Want to join a group of women thriving together with daily lifestyle, holistic wellness and self-care?
Join the Wellness Glow-Up Facebook community. Your daily Self-care pit stop to Elevate your Holistic Wellness journey. Find inner peace and everything you need to Glow from the Inside Out. This is Your personal sanctuary for nourishing Body, Mind, and Soul.
This blog is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making lifestyle changes.
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