The Secret to a Successful Reset


Healthy habits are hard to make but easy to break. Here's how to find flexibility in your efforts and get back after it with gusto.

Last updated: 30 June 2022
6 min read
  • When it comes to wellness, an all-or-nothing mentality can lead to a hard fall from grace.
  • Instead, embrace the natural give-and-take of any progress journey to get the rest and the outcome you want.
  • When you're ready to ease back into your workouts, try the guided Comeback Run on NRC.

Read on to learn more …

The Secret to a Successful Reset

Holiday. Break. Just reading these words likely gave you a hit of happiness. And no wonder. In a time when everyone's burnout level is hovering near a 10 out of 10, we crave time away to relax and recharge and we know we need it to attack our goals with fresh energy and achieve long-term progress.

The problem? An all-or-nothing mentality. Too often, a well-deserved break becomes a full stop: a few days off turns into a month of no training. A blowout weekend out of town ends up derailing a solid nutrition plan. A week or two away from classes or work makes us dread signing back in to our computer, even when we love what we're doing.

The reason it feels so tough to get back on your game is that you probably define a "break" as a do-nothing period, explains Michelle Cleere, PhD, a performance psychologist who works with elite athletes, professional musicians and executives. "We live in a society where people tend to think either 'I'm giving 100 percent' or 'I'm giving zero effort'", says Cleere. What we really need, though, is some flexibility.

Just as constantly going strong can lead to burnout, giving up all of your good habits during time away can kill your momentum and set you up to fail, says Nicole Detling, PhD, a mental-performance coach and sports-psychology specialist who works with Olympians and everyday athletes. "Humans thrive on consistency and routines", explains Detling. She says that even a few days of not eating well, exercising, studying or working can create a habit within your brain, and that becomes your new normal. Why? "It is far easier for the mind to repeat than to begin anew", says Detling.

A Better Breather

Instead of slamming on the brakes of your routine, you want to embrace a "let up on the accelerator" mentality, say Cleere and Detling. This gives your brain a break from the constant intensity of your daily grind. Plus, adds Cleere, when you slow down and take it easy—say, doing lighter workouts during a holiday rather than completely ditching the gym—you're better able to turn back on for your usual programme. Think of a pot of water on the stove: it can come back to a boil quicker if you lower it to a simmer instead of turning the hob off.

This approach can also help you level up on your return, says Cleere, "if you use the opportunity to work on skills that develop your identity in a different way". Let's say you're a runner who needs a mental and physical pause from pavement-pounding. Dust off your bike or pull out a yoga mat so you keep feeding your body the movement it needs to stay mobile and challenge your muscles and mind in a new way. If you're a foodie who does the same meal prep every weekend, experiment with a new-to-you cuisine that incorporates vegetables or healthy grains you've never tried before. The point: "You mix it up with something that's enjoyable, different and fun, but you don't completely stop your pursuit", says Detling.

Using "time off" to try a goal-adjacent activity has a bonus effect, adds Detling: you spark positive hormones like dopamine, serotonin and endorphins. "Those feel-good chemicals fight against stress in your body", she says. "Now you can focus more and your body rebuilds stronger".

How to Rev Back Up Again

You might need a little oomph to get you going once you're ready to return to your regular scheduled programming. Try these strategies to psych yourself up quickly.

The Secret to a Successful Reset

1. Connect to your "why".

"Athletes who work out even when they don't feel like it don't do it because they're constantly motivated to move, they do it because they're committed to something greater", says Detling. Whether you want to lift heavier, study more consistently, use less plastic or talk to your grandparents more often, ask yourself why you've set that goal. Do you want to feel more energised? Happier? More present? "Keep asking yourself why until you reach the reason that's so deep, it hits you like a punch in the gut", says Detling. Think of that whenever you need a push.

2. Win the conversation.

Detling says that we all have an inner monologue that's constantly feeding us information and often it's self-defeating. We'll consider journalling, for example, then hear ourselves say that it takes too long or we have nothing interesting to write down. Deliberately talk back to that voice, says Detling—repeat your "why" and what you're committed to—and the voice will get quieter and less convincing. "It's like playing a tennis match in your head", she says. "Your brain is going to hit that ball over the net and say, 'Uh, I don't feel like it'. Your job is to hit it back each time".

3. Give yourself a countdown.

To immediately get moving, literally (getting out of bed for yoga) or figuratively (registering for that class you've been eyeing), think "3, 2, 1, go". Detling says that employing a simple countdown gives you a feeling of control and convinces your brain that you've already made the decision to take action. Use it for small steps, so "3, 2, 1, put on your sneakers", "3, 2, 1, open the door", "3, 2, 1, jog round the block" and so on, versus "3, 2, 1, run a 10K". This way, the command feels doable and you tick off multiple successes as you go, building confidence.

4. Make it feel easier.

When you're really struggling to get back to your old routine, figure out a way to make it feel less like a strugglefest. For example, if you're having trouble getting yourself to pick up weights again, try listening to music you love (rather than no music at all or an app-curated playlist you're meh about), which a new study found can distract your brain from the work and thus make exercise feel like less of an effort. (The study also found that listening to songs you love that have about 165 beats per minute could increase your strength and endurance during your workout.) Detling says it's like adding grease to wheels and that extra ease can help you find the energy to go after it again.

If you still find yourself falling into a rigid, fully on or completely off mentality when it comes to your training, diet, hobbies or social commitments, think of your future self. Will future you thank or curse current you when your "break" is over? Do what you can to make yourself happy down the road and you'll naturally set yourself up for a successful reset and progress in the long run.

Words: Marissa Stephenson
Illustrations: Jon Krause


Take a literal breather from the daily grind with guided breathing exercises on the Nike Training Club App. When you're ready to get back to it, head out for a guided Comeback Run with the Nike Run Club App.

Originally published: 7 March 2022

Related Stories

Simple Ways to Stop Stress-Eating


What is Emotional Eating—and How Do You Stop It?

How to Break Bad Habits for Good


Break That Bad Habit—For Good This Time

What Are Benchmark Workouts — And How Do You Use Them?


Hit a Training Goal With One Test

How Recovery Affects Your Immune System


How Recovery Affects Your Immune System

What to Eat for Better Post-Workout Recovery


How to Recoup with Food