I was feeling a little “frisky”. I was feeling little “I deservey”. I was feeling a little “Ooh. It’s raining. This will feel kinda cozy.” I’m literally writing the book on habit change. I teach this stuff and yet... Somehow, I convinced myself I needed some takeout Chinese food—the kind from that place I already know I don’t like but it’s nearby.
I took a bite. Yup, this is a mistake. I took another bite. Yeah. I don’t think I like this, but I bet the next identical bite will be different... ‘Nother scoop down the hatch. I’m gonna eat all of this garbage, aren’t I? I finished it.
Why? Because sometimes, even when we know better, we do it anyway. Habit change isn’t about being perfect—it’s about learning how to recover faster when we inevitably do the thing we swore we wouldn’t.
So, if you find yourself in a garbage food moment (or any other “why did I do this?” moment), here’s what to do next:
1- Reframe as data, not shame. Instead of beating yourself up, get curious: What was that about? "HALT" is a fun acronym to guide you: Am I currently...Hungry? Angry? Lonely? Tired? The more you learn, the easier it gets to make a different choice next time.
2- Zoom out. One meal, one day, one weird choice? It’s a blip, not a pattern. Progress is about trends, not perfection. 3- Declare a mini-reset. Not next Monday, not next month—next meal. Research shows the sooner you reset, the greater your success long-term. Do something tangible: Drink water. Go for a short walk. Throw out the leftovers (seriously). A small action helps signal to your brain: We’re moving forward now.
4- Design a "Reset Ritual". IfI ever get too far off the rails I like to do a "reset ritual". My go-to is clearing out the fridge and then grocery shopping while listening to a motivational podcast.
The takeaway? You’re human. I’m human. The goal isn’t never making weird choices—it’s knowing what to do after.
What’s the last time you had a “why did I do this?” moment? Hit reply and tell me—I promise, I’ve been there.
xoxo, Katie Day
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Up Next: April 1: The Decluttering Challenge Monthly theme starts inside the Habit Lab. I'll be sharing my garbage person's guide to decluttering hacks. (Jump in and join us! You're right on time!) ------------------------- Work with me! NEW! A la carte Deep Dive Session: If you’re ready to stop spinning your wheels and actually create a habit plan that works for you, I’m offering something new:The Deep Dive 1:1 Session, a powerhouse one-time session. 1:1 Coaching Package: I'd love to be your transformation ally! (You also get access to my signature Love Your Habits mastercourse!) Hit reply and we'll get started. Group Coaching Community: I offer group coaching at an affordable rate through The Habit Lab. Included is my signature Love Your Habits Masterclass, daily posts and check-in's, and I lead live zoom calls twice a month. Join us. You're right on time!
“Wisdom comes from experience. Experience is often just a fancy word for making bad decisions.”
— Rita Mae Brown
I shouted "THIS IS THE MOST ATHLETIC I HAVE EVER LOOKED IN MY LIFE!!!" when I saw this photo. Because I have no ability to play anything cool. Doing it for 80 year-old-Katie. I am determined to age well.
This week had everything: gamifying protein, a 50s school sock hop, photographing Elsie's house for a coffee table book, post-glow after The Only Facial (the most genius idea), waiting on the side of the road for Jared to rescue our flat tire, and a podcast reunion episode with shailey! (Not pictured: gross chinese food)
After hitting rock bottom, I've embarked on a radical journey. For one year, I'm taking a break from all cynicsm and trying out some crazy self-improvement experiments (so you don't have to.)