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How to Hit the Reset Button (Without Beating Yourself Up About It)

Motivational quote about self-compassion and growth

We’ve all been there.

You were doing so well. Your mornings started with movement, your fridge was full of real food, your journal wasn’t gathering dust - and then… life happened. A stressful week. An unexpected transition. Or just plain burnout. And suddenly, all those habits you worked so hard to build are nowhere to be found.

Here’s the truth: falling off track is part of the process, not the end of it. The key is learning how to reset with compassion, not criticism.

Why We Fall Off Track—And Why That’s Normal

Routines don’t fail because we’re lazy or broken. They shift when:

  • Our capacity changes (stress, grief, illness, caretaking responsibilities)

  • Life transitions interrupt our rhythm (new job, relationship changes, school schedules)

  • Habits were built on willpower instead of systems and self-alignment

Research shows that people are more likely to maintain habits when they’re flexible rather than rigid—what some researchers call “self-compassionate goal pursuit” (Neff & Germer, 2013). When we meet setbacks with curiosity rather than self-blame, we’re more likely to bounce back faster and more sustainably.

The Science of Self-Compassion

According to Dr. Kristin Neff, a pioneer in self-compassion research, the core components of self-compassion are:

  1. Self-kindness vs. self-judgment

  2. Common humanity vs. isolation

  3. Mindfulness vs. over-identification with negative thoughts

In one study, participants who practiced self-compassion after perceived failures were more likely to regain motivation and persistence than those who shamed themselves (Breines & Chen, 2012). In other words: Being kind to yourself isn’t letting yourself off the hook—it’s what helps you stay in the game.

How to Gently Press Reset

Resetting isn’t about starting over from scratch. It’s about adjusting your approach based on what you’ve learned.

Try this 4-step framework:

1. Pause and Reflect

Don’t rush to fix it. Ask yourself:

  • What pulled me off course?

  • What do I need more of right now (rest, structure, support)?

  • What’s one thing that was working before that I want to keep?

2. Release the “All or Nothing” Trap

You don’t have to do everything to do something. Walking for 10 minutes is still walking. Eating one healthy meal is still progress. Perfection isn’t required—presence is.

3. Recommit Gently

Choose one micro-action to restart. Just one.

  • Refill your water bottle first thing in the morning.

  • Do a 3-minute body scan at night.

  • Set a bedtime reminder.

Consistency builds momentum. Small wins rebuild trust.

4. Reframe the Narrative

Instead of saying, “I failed,” try:

“I paused. I learned. I’m choosing again." That's not failure. That’s growth in real time.


📝 Reflection Exercise: Your Reset Journal Prompt

Grab a notebook or open a notes app, and take 10 minutes to respond to the following:

“When I imagine hitting reset with compassion, not guilt, it looks like…” “Something I’ve learned about myself during this season is…” “One small way I can show up for myself this week is…”


You’re Not Starting Over—You’re Starting From Experience

At Fulcrum Wellness Coaching, we believe resets aren’t a sign of failure—they’re a tool for transformation. They’re how we realign with what matters. They’re how we stretch, grow, and adapt.

If you're navigating a transition, burnout, or just ready for a fresh start, you don’t have to do it alone. Schedule a free 20-minute Clarity Call and let’s talk about what your reset can look like - on your terms.

Sources & Further Reading:

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