Feb 19, 2019
coming back after you've fallen off with real
in this post we'll give you our best advice for getting back on
track after falling off, whether it was one event or an extended
period of time.
what does falling off mean?
- too much "approved" stuff made with the right
ingredients. this can be a slippery slope for many of
- too many carbs in the evening. even if from the right
sources, if we're not measuring out our carbs and overdoing
starches and fruits and sugars, we could feel suboptimal.
- going off plan eating things that are NOT approved.
when we say "fallen off" this implies that you are off right now
and want to get back on! so whether it's been 1 meal, 1 day,
1 week, 1 month, or longer, if you're off you're off! and you
need to get back on. we want to help.
you're not alone.
- everyone does it. no one is ever
it's usually relative to where we are our your
journey. earlier in our journey, we tend to go off worse and
more often than later.
- going off contributes to your learning,
wisdom, and evolution. we must have ebbs and flows,
ups and downs, ins and outs. this is where all the learning and
resilience happens. every time we go off and come back, we
are strengthening our capacity to come back, and more than likely,
we stay "on it" longer and longer.
- contrast clarifies. we all
need contrast between what we want to be doing and how we want to
feel, contrasted with what we are doing and how we feel in our
suboptimal moment(s). contrast clarifies what we want and
where we want to be. when you are suboptimal, you get clear
on what you don't want, and what you want instead. this is
remember our values.
some of our values are very relevant to falling off and
coming back. for a refresher on our values, watch or listen to this post / podcast.
- freedom. freedom from
freedom from being too strict. freedom from being hard
on ourselves, especially when we fall off.
- we accept everyone. especially those who feel
lost, confused, and cast out. especially when we fall
- simplicity & elegance.
part of simplicity and elegance is allowing for these ups an downs
without judgment, understanding it's part of the process.
- we always put ourselves and our personal
health first. we make ourselves a
priority. a better
us is better for anything and everything we want to contribute to
in our lives. we
cannot sacrifice our health to make others happy.
- constant learning and
experimentation. part of learning and experimenting
is allowing ourselves to fall off and learn from our suboptimal
moments. which over time leads to a personalized way of doing
things, within the general guidelines of the SHT, which leads to
- it’s about the journey and enjoying the
process. there is never a final
destination, there will never be a time when we are “there” or
“done.” there will never be a time when we are perfect and
don't need to work on this.
- patience, love and kindness to ourselves
and everyone else as we all figure all this
- we are all about making this work in a
modern lifestyle. part of making this work
in a modern lifestyle includes understanding that our modern
lifestyle may make it difficult to implement new habits. it's
- there is only
is no such thing as failure. we strive for optimal
and learn from imperfection. we either get what we
are looking for, or we get feedback that helps us change course in
order to get what we are looking for. every time we come
back we are strengthening our capacity to come back! we
continue to get better at it, and we stay there longer!
- better is better. even if it’s just a
little bit better.
here's what to do.
1) acknowledge it. accept it. and learn from
sit down and think for a moment - when did this first
happen? what was the situation that led to the cascade of
events that got you here? where was it? when did it
happen? is this something that may happen in the future that
you can somewhat predict and plan for?
honesty with ourselves is one of the keys to progress. we
must stop rationalizing, get real and be honest about where we are,
how we feel, where we fell off, and what we need to do to get
2) do a little emotional damage control.
it's difficult when we are in the funk, in the fog, feeling off,
to have positive conversations. but this is exactly what we
must do. this is where the deep work comes. it's easy
to be positive and happy when everything is going our way and we're
feeling great. we need to carry that with us into the darker
- I cannot unlearn what I've learned.
- I'm only one meal away from being right back on it.
- real food combined with nurturing natural space in between
meals works wonders.
- I'm only a couple of days away from feeling like myself
- I am building a cumulative strength, capacity, wisdom, and
evolution as I learn from this process.
- every time I catch myself in this funk and make the decision to
come back, I'm strengthening my capacity to come back.
- every decision I make can be a vote for the version of my self
I want to be.
- download our coming back forms
which include each one of these statements as an 8.5 x 11 document
that you can print and hang up in your home and workplace.
3) think about what you want and visualize it.
anytime we want to do anything we have to see it first.
it's the way we work. to be successful with getting back on
it, we have to see ourselves doing it, and feeling how good it
feels to be back on it. this plants the seed to do the right
thing at the right time. just like visualizing a perfect
squat helps facilitate doing a perfect squat when we actually do
it, visualizing yourself doing the right thing, and imagining how
it feels, facilitates it. once we see it and feel it enough,
we've planted the seed for it, and it is inevitable that we will do
move in the direction of doing what we continue to see on a regular
- map out an ideal day using our "perfect day" template.
include your "hot spots." describe how you feel as you go
through each moment of the day.
- use the week, month, and quarterly calendar to map out hot
spots and plan for upcoming events. mark them in the calendar
and make some notes about what you can do to prepare OR allow
yourself the flexibility to indulge.
- download our coming back forms
which includes our "my perfect day" and "weekly and monthly hotspot
4) address your personal areas of concern.
- set your home and workplace up for success. make sure you
have nothing laying out! we are wired to eat!
- workplace temptations? plan to avoid the break room or
the snack room!
- family and friends? have a difficult conversation with
the people you spend time with! let them know, it's nothing
personal, but you are trying to do what feels right and what is
good for you. you can still show up to events and
get-togethers without eating junk! or maybe you just need to
avoid those things altogether?
- being alone? try embracing the space! many people
are caught up in relationships and partnerships that don't allow
them to enjoy time on their own. try to find some rituals
associated with your time alone. cooking while listening to
your favorite music and having a glass of wine can be
- cooking vs convenience? fall in love with cooking
again! when you cook for yourself, you're nourishing
yourself. it's worth taking the time to prepare your own food
because this is what nourishes you!
5) other considerations.
- habit takes repetition. going off and coming strengthens
your capacity to come back in the future. every meal you get
right strengthens your habit of getting it right!
- consider habit stacking. stack eating real food with a
habit you already do. make eating real food prerequisite to
your other habit.
- meditate. consider apps such as 10% Happier, Sam Harris' Waking Up, or our
favorite our meditation playlist
here (watch in order). regular meditation will help
you "catch" urges and be more present with your choices.
- be sure to exercise. fitness combined with real food is
extremely synergistic and makes you feel good about yourself.
- practice love and kindness to yourself.
- reaching out to a friend, a group of friends, the SHT community, me, us, or any of the tribe
remember to download our coming back
forms. they are from the heart and we know they can
if you have any feedback or points we can use to make this
better, please contact us.