When Motivation Fades: Why Falling Off Track Doesn’t Mean You’ve Failed...

Let’s talk about motivation and why it’s not enough...

That rush of excitement you feel after a coaching session? The new meal plans, the kitchen clear-out, the sense that this time will be different?

It’s real and powerful, but motivation is not a sustainable fuel. It’s the spark, not the engine.

Motivation fades. Life doesn’t stay tidy. So if you’re relying on that 'inspired' feeling to carry you through every week, you might feel confused or frustrated when things start to slip.

And they will. Not because you’re broken, but because real life happens.

That’s why the real work is less about staying fired up, and more about building systems and mindsets that help you reset, adjust and carry on when the buzz wears off.

Motivation wears off eventually - you need something deeper to keep you on track. Be prepared for wobbles - they will happen but they don't mean you're a failure.

Sticking to healthy habits can be tough

You’ve done the work. You’ve made changes. You’ve felt the difference.

You’re holding onto the belief that these new habits will run nicely on autopilot and that the journey forwards will be easy…

But then life gets busy, stress creeps in and the old habits quietly return. Maybe it’s those takeaways twice this week. Perhaps breakfast became a chocolate croissant again, or maybe the biscuits are back.

If you’ve found yourself in this kind of pickle it doesn’t mean you’ve failed, it means you’re human.

Why you’re not hearing the whole story

We often read inspiring success stories from people who transformed their health and stayed that way. We see the before and after shots, believing that we’ll be the same.  But what we don’t see are the many people who made progress and then hit bumps. Not because they’re lazy or weak, but because that’s what real life looks like.

This is called 'success bias' - where we only hear the shiny stories, not the messy middles, and these can leave us feeling like we’re the only ones who struggle. Worse still, we begin to shame ourselves into believing that we lack the magic willpower and dedication to be just like these Insta heroes.

None of this is true. We’re only human and we’re not failing.

Why slipping back into old habits happens (and what you can do about it)

Changing habits isn’t like flipping a switch - it’s more like strengthening a muscle - and sometimes that muscle gets tired.

Here are some completely normal reasons people slip up:

• Stress or overwhelm

• Disrupted routines (holidays, illness, school chaos)

• Feeling low, tired or unmotivated

• Trying to do it all perfectly - and then crashing.

  
  

If any of these sound familiar, you’re not alone.

Real Life: Emma's Story

Emma is a teacher and mum of two kids, aged 10 and 8. I've worked with her and during term time, she cultivated a good groove — structured meals, planned leftovers, evening walks. But school holidays? A totally different story.

“You’d think I’d have more time, but without the school day rhythm, it’s harder to keep on top of everything. My kids love to snack, so I fall into the snack-trap with them during the holidays. Then I don’t want proper meals so I lose my rhythm, my energy dips and I snack again. I know it’s happening but I find it hard to control.”

This is a very typical situation for parents, but even if you’re not juggling the chaos of school holidays, you’re just as vulnerable to upsets in your routine.

Breaks in the routine are not failures - they're just bumps in the path.

So what’s the solution?

Build some flex into your routines. Progress over perfection is the only way to go.

In Emma's case, she’s not chasing perfection. She’s building systems that bend, not break. That might mean a fallback dinner, prepping in chunks, or simply being kind to herself after a wobbly week.

And even when she has a bad day? She’s still miles ahead of where she used to be.

Because that’s what real change looks like — not perfect, but adaptable.

This it reminds me of something I used to share with students and parent when I was teaching:

“Progress doesn’t happen in a straight line - it's not linear”

There are fast patches, slow ones, weeks where everything clicks, and weeks where it doesn't. It never meant someone wasn’t doing well, it just meant they were learning.

I’ve found the same is true in nutrition - and exercise too - It’s not about sticking to every plan flawlessly.

It’s about being able to regroup when things wobble. That’s real progress.

Progress happens over time, but it's rarely a smooth ride.

What to do if you feel as if you're slipping...

Here’s the good news: getting back on track doesn’t mean going back to square one. It just means gently steering yourself back in the right direction without guilt, panic or punishment.

Try These 5 Simple Reset Tools:

Pause and take a breath - No shame, no spiralling. Just notice what’s happening. Say to yourself: “This is a wobble, not a failure.”

Look for the pattern, not the blame - Ask: What’s been getting in the way? What’s changed? This isn’t about judging yourself — it’s about getting curious and then thinking rationally about how to cope with it.

Rebuild with one tiny tweak - Don’t try to fix everything overnight. Start with one small thing: Look at your breakfast again – is it as savoury as can be? Perhaps create a home-cooked meal when you have a moment to prove once again that you can do it.

Keep a fall back plan handy - Have a plan for when it's not going well. Write it down and pin it to your fridge or anywhere you might see easily. This is your voice of reason. Perhaps also have a few easy meals or routines ready for busy or low-motivation days: pre-made meals in the freezer or just permission to take a 10-minute walk.

Talk to Someone (I can help!)

You don’t have to do this alone. Reaching out is a smart, powerful move.

You’re not starting over — you’re continuing

Relapses, setbacks, wobbles — they’re all part of the journey. The goal isn’t perfection. The goal is to keep showing up, even when it’s not easy. Don’t look to Instagram for your heroes, look within. You’re a real one.

You’ve got this - and I’ve got you

The “new you” isn’t someone who never struggles. It’s someone who learns how to navigate the tough days without giving up.

So if you're feeling off course, be kind to yourself: you’re still in this. You’ve already come further than you think.

If you need a re-set session or want to get started on paving the way to a healthier you then please reach out – helping people re-set their eating patterns is what I do - and I'd love to help!

sarah@nutritionwithsarah.co.uk