When Life Disrupts Your Routine: How to Gently Get Back on Track

Tracy The Health Coach
Jul 30
2 min read

Life has a way of flipping everything upside down.

A loss.A big change.Burnout.Illness.Or just too many things at once.

Suddenly, the habits you were trying to build—eating well, sleeping better, moving your body, looking after yourself—feel out of reach. Even getting through the day can feel like a win.

You’re Not Alone

If you’ve lost your rhythm, here’s what it might look like:

You’re sleeping at odd hours or struggling to sleep at all.
Meals are random or skipped—sometimes you forget to eat until you feel faint.
You're tired all the time, mentally foggy, or just not feeling like “yourself.”
You want to do better, but don’t know where to start.

This is normal when life disrupts your flow.But it doesn’t have to stay this way.

How to Gently Get Back on Track

Here’s the truth: You don’t need a full overhaul. You need one thing—a starting point.

1. Start small, and start with what matters most

Is it your sleep? Your energy? Eating better? Pick one.Focus there.

🔄 Example: If sleep is off, try creating a wind-down time 30 minutes before bed—even if it’s just turning off the TV and dimming the lights.

2. Create a loose routine, not a rigid one

Life might still be unpredictable. That’s OK.The key is building a rhythm that brings consistency without pressure.

🔄 Think of it as “anchors” in your day—like a morning stretch, a mid-morning snack, or a screen-free bedtime.

3. Adjust without guilt

Some days will go off plan. That’s not failure—it’s life.A good routine is one you can return to, not one that breaks you when things shift.

What We Would Do Together

If you've experienced a life disruption— that has led you not to sleep or eat well perhaps because of stress, grief or you've recently been discharged from hospital, —and are struggling to feel “normal” again.

We would work together so you can: