You had a bad week. Should you start over?
Short answer
No need to start over. Pick the plan up from today, not from where you stopped, and ask what made the week hard. If you lost more than a few days, adjust the plan to where you are now.
Key points
- Missed days do not erase earlier progress.
- Restart from today's plan, without catching up.
- Find the cause, and plan for it next time.
Don't go back to the beginning
Progress built over weeks does not disappear in a few days. Going back to week one wastes it, and catching up by doubling sessions risks injury.
Find what happened
Illness, a busy stretch, low mood, or a plan that was simply too much? Each has a different fix.
Use the reset
The start of a new week is a natural point to recommit: research on the fresh start effect found people are more likely to act on their goals just after landmarks like these.
In your plan
If you lost more than a few days, edit your plan: it is rebuilt from today and from where you actually are. On an Adaptive Plan, a note about the bad week eases the days ahead.
Related questions
Does missing one day ruin a habit?
No. In the best-known study of habit formation, missing a single day did not materially affect how the habit developed. What matters is getting back to it at the next opportunity.
Read the full answerWhat should you do when motivation drops?
Expect it, and lower the bar rather than skip. Do a shorter version, pair the task with something you enjoy, or use a fresh start such as a new week. Action tends to bring motivation back.
Read the full answerCan I change my plan after it is created?
Yes. Edit your goal, dates or answers and a fresh plan is built from where you are today. A Full Plan can be rebuilt up to 5 times; an Adaptive Plan within daily allowances.
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