By Melissa Druien MS,RD/LD
Summer break is coming to an end and I hear the same thing from clients every year.
“Summer completely threw me off.”
Vacations happened. Kids were home. Schedules changed. Meals looked different. Maybe you ate out more than usual or found yourself grabbing whatever was convenient because your routine wasn’t the same.
Now that school is starting back up and life is beginning to settle down, it’s easy to think you need to “get back on track.”
And.. I actually don’t love that phrase.
It makes it sound like everything you did over the summer erased your progress, when in reality, your routine just looked different for a while.
What Actually Happens
Most people don’t lose their routine over the summer. They lose the structure that helped support it.
When your schedule changes, your eating habits usually change too. Maybe breakfast gets skipped because everyone is sleeping in, or maybe your lunch has become your breakfast. Maybe dinner is later because you’re traveling or running kids to activities. Maybe you’re eating more meals with family and friends than you normally would.
One thing I remind clients of often is that your nutrition routine isn’t meant to stay the same all year long. As your schedule changes, your routine should change with it. The goal isn’t to recreate the routine you had before summer. It’s to build one that fits the schedule you have now.
Before Monday Comes…
One thing I encourage clients to do before the week starts is think through what their schedule actually looks like. Not the schedule you wish you had , but the one you’re actually walking into.
Ask yourself:
When will I realistically be able to eat breakfast?
Do I need to pack lunches again?
Will dinner need to be quick because of after-school activities?
Do I need snacks in my work bag so I don’t go six or seven hours without eating?
Taking a few minutes to think through your week can help you build a routine that works with your schedule instead of against it.
Pick One Thing
One of the biggest mistakes I see is people trying to change everything at once.
It’s easy to think, “I’ll meal prep every meal. I’ll work out every morning. I’ll stop eating out. I’ll drink a gallon of water.” While those are all great habits, trying to tackle them all at the same time can feel overwhelming, especially when you’re already adjusting to a new routine.
Instead, choose one habit that would make your week a little easier. Maybe that’s eating breakfast before leaving for work. Maybe it’s planning dinner three nights this week. Maybe it’s filling up your water bottle before you leave the house each morning.
Once that habit starts to feel like part of your routine, you can always build from there.
Give Yourself Time
As you settle into a new routine this August, remember that it doesn’t have to be perfect during the first week. Or even the second. It takes time to figure out what works, and that’s completely normal.
Instead of asking yourself, “How do I get back on track?” try asking, “What would make this week feel a little easier?” Sometimes that’s all it takes to start building habits that actually last.
Remember, your routine should support your life, not the other way around. As your schedule changes, give yourself permission to adjust your routine with it. The goal isn’t to recreate the routine you had before summer. It’s to build one that works for the life you’re living now.