When Life Throws You Curveballs: How to Keep Moving Forward

Thought For The Week

No matter how well we plan, real life rarely runs accordingly. Special occasions, holidays, stress at work, or simply feeling under the weather can interrupt even the best intentions. The reality is, these moments are inevitable. We also tend to underestimate how often disruptions will crop up — something psychologists call the planning fallacy. By learning to anticipate these setbacks, rather than feeling derailed by them, we can build flexibility into our habits and create strategies that keep us on track. The goal isn’t to avoid every bump in the road, but to learn how to navigate them without guilt or giving up.

Exercise Tip

Progress is about the bigger picture, not perfect streaks and missing one or two workouts won’t erase your progress or send you back to square one. What matters is that you see life’s interruptions as temporary distractions. Rather than labelling yourself as someone who “can’t stick to it,” or has an “on again, off again” relationship with exercise, remember that you’re someone who is consistent overall. Give yourself some grace, keep showing up, and be mindful of how you frame your identity — that’s what’ll build long-term consistency and help you achieve your goals.

Try this: If you hit a road block, see if you can still honour the slot you’ve carved out for exercise: If you’re feeling under the weather, swap your workout for a walk outdoors; If you’re feeling tired, swap your run for yoga; If you’re travelling, swap the gym for a body-weight hotel room workout.

Nutrition Tip

It’s common to feel like you’ve “fallen off the wagon,” but one indulgent meal, a couple of spontaneous takeouts, or skipping your pre-planned snacks won’t undo all your progress. What makes the difference is how you interpret these moments. If you define yourself as someone who “can’t stick to healthy eating,” a small slip can spiral into guilt, shame and giving up entirely. Instead, try seeing these moments as temporary interruptions rather than a reflection of your identity. Building strategies — like prepping simple meals for hectic days or having go-to healthy snack options for when life gets busy — can help you get back on track quickly. Consistency over time, not perfection at every meal, is what drives long-term success.

Try this: Keep convenient options like nuts, fruit, or yogurt to hand for a quick, healthy snack and batch cook simple meals in advance for hectic days. (Try my slow-cooked beef ragù, below).

Links & Resources

Recipe: Try my recipe for slow-cooked beef ragù and freeze in individual portions for a quick, tasty, protein-packed meal.

Book: Almost Consistent Fitness: The Secret of How to Make Fitness Walking Your Consistency Solution by Bob Mulligan focuses on integrating walking into daily life as a sustainable fitness habit.

Kit: Owning a set of resistance bands can make a quick home-friendly workout instantly possible for travel or gym-free days.

Inspirational Quote

“Success is not final, failure is not fatal: it is the courage to continue that counts."

Winston Churchill