Your In-Case-of-Emergency Plan: How to Get Back on Track When Life Feels Hard

Discover how to create your own in-case-of-emergency plan to stay focused on tough days. Simple steps to keep you moving forward.

This week, I had conversations with two brilliant clients, both highly capable, successful business owners who are excellent at what they do. Yet, when we checked in, they both described having one of those weeks. The kind where you wake up and everything feels a little heavier. Where motivation feels out of reach, and that inner critic is louder than usual. You question yourself, feel like you’ve fallen off the wagon, and suddenly all the progress you’ve made feels like it’s slipping away.

Sound familiar? I think we’ve all experienced weeks like this at some point. The key isn’t avoiding them, it’s having a plan for when they happen.

So, with both clients, I suggested something simple but powerful: an In-Case-of-Emergency Plan.

A plan they could turn to when everything feels hard, when focus disappears, energy dips, and that inner voice starts to chip away at their confidence.

Because it’s not about perfection, it’s about progress, even on the messy days.

Three Non-Negotiables: Small Wins That Anchor You

We started by identifying three daily non-negotiables, small, achievable actions that can be taken regardless of how the day is going. These aren’t grand gestures; they’re tiny foundations you can rely on.

When you’re feeling overwhelmed, your mind tends to focus on the negative. The self-critical voice gets louder, and it becomes easy to spiral. That’s why these non-negotiables are so powerful. They’re simple, repeatable actions that give you a quick win, reminding you:

You’re still showing up. You’re still making progress.

Some examples include:

Having a shower, even when you don't feel like it.
Eating something nourishing within an hour of waking.
Drinking a cup of tea or coffee without scrolling on your phone.
Making your bed.
Getting outside for a 5-10 minute walk.

They’re deliberately easy to achieve. Once you’ve done one or two, your mood often shifts. You start to feel more grounded, and the next steps feel a little easier.

Mental Circuit Breakers: Hit Pause & Reframe

Of course, even with non-negotiables in place, there are times when thoughts spiral and self-doubt creeps in. That’s where a mental circuit breaker becomes essential.

One of the simplest (yet most effective) tools I teach is this:

✋ Physically make a STOP sign with your hand.
Take a breath and ask yourself:

What would I choose to do differently today?
What would I do if I were feeling at my best right now?

That moment of physically pausing interrupts automatic negative thinking. It moves you from reactivity into logic, shifting the focus from what's not working to what is possible. It’s like flipping a mental switch, reminding yourself that you’re capable of making empowered choices, even when the day feels hard.

It’s also a great reminder to speak to yourself as you would a friend. Encouraging, supportive, understanding, not the harsh critic we all carry around far too often.

Easy, Nourishing Meals: Remove Decision Fatigue

Food can often be the first thing to slip when we’re having a tough day. Decision fatigue kicks in, and suddenly meals feel like another thing to stress about.

That’s why the third part of the emergency plan focuses on having easy, nourishing meals ready to go.

No complicated recipes. No long prep time. Just simple, comforting options you know you can grab without overthinking.

Here are a few ideas:

Breakfast: Overnight oats, a smoothie pack ready in the freezer, toast with nut butter and banana.
Lunch: Adding a sprinkle of seeds to pre-made soup, a salad kit with a protein add-on (boiled eggs, tinned fish, chicken), or an omelette.
Dinner: Batch-cooked freezer meals, tray bakes such as chicken/fish/sausages and vegetables or a supermarket shortcut meal that still leaves you feeling nourished.

It’s about reducing decision fatigue and ensuring you’re still fuelling yourself, even when your motivation has disappeared.

What Would Your In-Case-of-Emergency Plan Look Like?

The truth is, tough days will happen. But with a little preparation, you can navigate them without derailing your progress.

Ask yourself:

What are three non-negotiable actions you could commit to daily, something achievable even when life feels messy?
What’s one mental circuit breaker you could use to pause and reset when overwhelm strikes?
What easy meals could you have ready to support yourself on low-energy days?

And if you’re unsure where to begin or need help tailoring this plan to your life, I’m here to support you. You don’t have to figure it all out on your own.

Progress is always possible, no matter how imperfect the day.

Ready to create your own In-Case-of-Emergency Plan?
Get in touch today to find out how I can support you in building a strategy that keeps you moving forward, even on the hardest days.

Author: Claire Thomas Registered Nutritional Therapist (BN (Hons), PGCert, PGCertEd, PGDiploma)

Categories: : eating well, empowerment