Have you ever had one of those days? Everything just feels off, you have trouble controlling your lesser impulses and down a pint of ice cream, then when the clock strikes workout time, you opt for the couch instead…you know, one of those days. Of course you have! It happens to the best of us every so often. And, when it does, it can feel like a major setback instead of a minor blip. But, there are things you can do to minimize the damage and get yourself right back into the swing of things without missing more than a beat or two.

First things first—make sure this binge-and-laziness period isn’t part of a larger cycle that should cause concern. Bingeing, fatigue and self-sabotage can be signs of depression taking root. So, if you think back over the past few weeks and realize this might be more of a pattern than an isolated incident, consider consulting your doctor to find out what he or she recommends. With so many effective treatment options available, depression is nothing to be, well, depressed about; it’s a manageable obstacle you can overcome with the right help.
If, as is more likely the case, you have just indulged in a plain old mess-up, here are some things you can do to mitigate the physical, and psychological effects.

1. Give yourself a break—a big one. So you messed up for one day. So what? Tomorrow is a new day, and a new chance to make yourself proud, so focus on that. Make a plan for what you’re going to do tomorrow, to make it better than today.

2. Get ready for that better tomorrow. Take self-care one step further, and make some solid plans for the coming days. Get out and make a trip to the grocery store or farmer’s market and pick up something fresh and special for the rest of the week’s meals. Email your boss and ask to take an hour off from work tomorrow so you can make it to your favorite class at Jamie Scott Fitness. Take concrete, healthy steps to remind yourself how worth it you truly are, and renew your pool of motivation.

3. Drink a ton of water. You’ll be more hydrated, and therefore ready to tackle a big workout tomorrow and you’ll have a full stomach, so you’ll be less likely to re-offend. Plus, it will help your body finish digesting any binged-upon foods, and sweep any binge-induced toxins right out of your body. Think of it as a liquid re-set.

4. Don’t you dare step on a scale. This recommendation harkens back to number one, above. Just be nice to yourself! You wouldn’t judge an athlete’s performance on a day when he or she has the flu, so don’t judge your body on the day you’re most off your game. Take the batteries out if you have to, or take the whole scale next door and let your neighbor hold onto it for a couple of days. Extreme self-kindness sometimes calls for extreme measures.

5. Go ahead and get started. If there are still a couple of hours left in your bad day, why not use that time to start turning it around, just a bit? Take advantage of warm summer evenings to stroll around your neighborhood nice and easy, to relax away bad feelings and get your body moving. Or, get out your exercise mat and do some calming stretches on the floor in front of the tube. With some gentle exercise, you can relieve some of the stress that may have triggered your binge and get a little jump on correcting its effects—win-win!

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