Whether you’re just starting out or have been following the Habits of Health for a while now, you are probably eating healthier, starting an exercise routine, and creating healthy habits–and you may have seen progress already. Maybe your clothes are fitting better, your energy is higher, or your mood is brighter.
But then, life throws a curveball.
You planned to leave work early for a relaxing weekend. Your hiking boots are by the front door, and your fridge is stocked with fresh produce. You can feel the excitement. Then your boss walks in, drops a folder on your desk, and says he needs the work finished by the end of the day. You sense the stress. You walk to the break room for a quick coffee… but end up eating three doughnuts instead.
Suddenly, you can feel the shame.
Back in your office, the voice in your head gets loud, “You were doing so well. Why did you do that?” You finish the project and you head home feeling guilty and upset. The weekend passes, and what was supposed to be filled with nature walks and nourishing food turns into couch time and comfort food.
Does this sound familiar?
If it does, you’re not alone. And it isn’t about lack of willpower. It’s biology.
The Ancient Brain in a Modern World
Our brains are hardwired for survival—not weight loss. Thousands of years ago, every decision our ancestors made was about one thing: the present moment. Immediate survival. If you were hungry, you ate whatever was available. If danger struck, you ran. If it rained, you found shelter. That’s how we made it through the ages. The brain learned to operate through a simple pattern: Cue—Routine—Reward, and looked something like this:
Hunger—Eat—Full
Cold—Shelter—Warm
Fear—Run—Safe
Fast forward to today. The threats are no longer wild animals or starvation. Instead, we face overflowing inboxes, deadlines, traffic jams, and emotional triggers. But here’s the kicker: your brain still treats these modern stressors like life-or-death events. That’s why when your boss dumps unexpected work on your desk, your ancient programming lights up. You seek safety. Comfort. Relief.
But setbacks don’t have to mean you’ve failed. They mean your ancient brain did exactly what it was designed to do. What matters most is what you do next.
You don’t need to be perfect to be healthy. You just need to become more aware—and more compassionate with yourself. Here’s how to move forward:
- Notice the pattern. Instead of beating yourself up, observe the chain of events. What triggered the urge? How did you feel before and after?
- Pause and breathe. When stress hits, Stop. Challenge. Choose. Take a few deep breaths before acting. Then choose a path that moves you forward in a meaningful way.
- Reframe. One detour doesn’t erase your entire journey. Just like one salad doesn’t make you healthy, one indulgence doesn’t undo your progress. Learn from it, and move on.
- Set gentle boundaries. Stress will always exist, but how you respond is up to you. Build buffers into your life—prep meals ahead, schedule downtime, and say “no” when needed.
The Journey to Optimal Wellbeing
Your path to health won’t be a straight line—and that’s okay. Yes, your ancient mind is still alive and well. But now, you have tools your ancestors didn’t: awareness, support, mindfulness, and education. You can choose how you respond.
So the next time you hit a rough patch, don’t give up. Take small steps, lean in and adjust. You’re creating life-long health and wellness, and that takes time!