One of my clients was doing brilliantly.
Making real progress on the scale.
Feeling great about her relationship with food.
And then she checked in with me and said something I hear a lot: “It was working, but now it’s kind of losing its magic. Help.”
Sound familiar?
This is so common it’s practically universal.
But luckily I know exactly how to get back on track with your habits.
Here’s how.
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Video Version
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My 3-Step Strategy for Consistent Habits
Step 1: Self-compassion
When you notice you’ve dropped off a habit, the first move is to not beat yourself up.
No spiralling, no “I always do this.”
Just a simple, kind “oh, okay.”
It’s completely normal and expected for things to lose their magic.
That’s not a sign something’s gone wrong. That’s just what it is to be human with a human brain.
And I’ll be honest: there are still times I overeat, still times I regret my choices.
Perfection isn’t required to be a naturally healthy person.
When you’re kind to yourself first, it’s so much easier to get back on track.
You’re not wading through a pile of baggage to get there.
Step 2: Sell yourself again on your why
The second step is to actually reconnect with what this habit unlocks for you.
And let yourself get genuinely excited about it again.
With my client, the habit was eating more intentionally.
So I walked her back through the benefits.
When you eat intentionally, you hit that magical sweet spot of eating what you love without overeating.
Food freedom.
Peace.
Feeling good in your body.
No constant noise in your head about food.
Connecting the habit to those outcomes — really selling yourself — is what reignites motivation.
And here’s a bonus: if you try to sell yourself and you can’t get excited?
That’s useful information.
It might mean this habit isn’t the right one for you right now.
You can give yourself permission to let it go and find a different habit that actually resonates.
Step 3: Celebrate every time you do it
Every habit has three parts: a trigger, the action itself, and a reward.
The reward is the piece most people skip — and it’s the secret sauce.
When you celebrate doing the habit (even just in your head — a genuine “look at me, I did it!”), your brain releases dopamine.
That’s what tells your brain: this feels good, let’s do more of it.
You’re literally wiring in the habit through self-praise.
Bonus Tip
Add a habit tracker to make the reward even more tangible.
I use one called Tally (the anything tracker).
James Clear also has one called Atoms.
Or just put a cross on a calendar each day — simple and satisfying.
I’ve been experimenting with folding a piece of paper each time I do a habit and counting the folds at the end of the day.
Whatever makes it feel like a little win and releases more dopamine in your brain to help the habit stick.
Putting the Strategy Into Practice
(Your Weekly Home Play)
Think of one habit you’d like to be more consistent with. Then:
Have compassion for yourself. Of course you’ve been inconsistent — human brain, totally normal, perfection not required.
Sell yourself on your why. What are the benefits? Who do you become when you have this habit? If you can’t get excited, give yourself permission to let it go.
Celebrate every time you do it. Be your own biggest cheerleader. We get more of what we reward.
Have a delicious week!
In your corner
Jules xx
(Your favourite Australian Food Scientist)
Your Invitation
If you’ve been going around in circles with food and weight — trying things, getting somewhere, then ending up back at square one — it’s not your fault
You’ve been using strategies that don’t work for the long term.
I can help you find a strategy that works.
I’m offering a limited number of one-on-one clarity calls where we get on Zoom, just the two of us and map out a simple, personalised plan to get you to your ideal place with food and your body.
If you’ want to stop searching and start knowing exactly what to do, click here for all the details.
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See All Joyful Eating for Natural Vitality Podcast Episodes
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