Some days, movement breaks just don’t happen. A deadline takes over, you’re travelling, or you simply forget. It’s easy to feel like you’ve failed and that there’s no point carrying on. How you respond to a missed day matters more than the missed day itself.

All-or-nothing thinking

Many people slip into thinking, “I missed today, so I’ve ruined it.” That way of thinking is often what turns one missed day into a missed week. A missed day is just one day. The habit you’ve been building is still there.

Being kind to yourself helps

Research looking at over 3,000 people across 15 groups found that people who treated themselves with more kindness and understanding tended to look after their health better, including exercise, sleep and eating well. Part of the reason seemed to be that self-kindness helped them feel calmer and more positive, which made healthy choices easier.

So going easy on yourself after a missed day isn’t letting yourself off the hook. It may actually help you get back on track.

Getting back on track

The day after a missed day, you could try:

• Starting with your easiest, most reliable break.
• Using one seated movement break if your day is packed.
• Pressing play on a 30-second VIDA video first thing.

There’s no need to make up for lost breaks. Just pick up where you left off.

Spotting patterns

If missed days keep happening on the same day of the week, or in the same situations, that’s useful to know. It might be a sign that day needs a different kind of reminder.

Something to try this week

If you miss a day this week, notice what you say to yourself about it. Try swapping a harsh thought for a kinder one, then start the next day with your easiest break.

What to take away

• A missed day doesn’t undo the habit you’ve built.
• All-or-nothing thinking can turn one missed day into many.
• Being kind to yourself is linked with healthier habits.
• Restart with your easiest break, without trying to catch up.

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