I hope everyone is having a great summer. Now that school has started, we are winding down and preparing for a new season of the year. With everything that has gone on here in Houston this summer—one derecho and Hurricane Beryl—I have really seen the ways stress reveals itself in people. Houston just seems a little bit out of whack. I talked to several of my friends this weekend who were noticing some of the same things I am noticing about how short-tempered people seem to be in general. It’s not everyone, but it feels like the temperature, both literally and figuratively, has been turned up this summer. I’m trying to figure out if it is our fast pace, social media, or just something in the water, but as we discuss all the time, the practice of mindfulness can help us navigate that high-pitched stress we inevitably experience and can help us get back to being in equanimity—that wonderful state we desire.
The practice of mindfulness is like anything else. At first, you have that great feeling of discovering something new, and you’re all into it—whether it be a new diet, a new form of exercise, or a new hobby. When you first start, you tell all your friends about it and think you’re never going to stop doing it. Have you noticed how you enjoy the great benefits that you receive from an activity or a product, and then, over time, the desire fades? I’m not sure if we get complacent, take the great state we find ourselves in for granted, or if it’s just restlessness, but as with any consistent workout program or diet, you must do it; if you don’t, you lose the benefit. It’s the same with mindfulness. You must maintain that consistent mindfulness practice to get the benefits.
We all get burned out on being diligent at some point or another, and sometimes, just the busyness of the world or the responsibilities we accumulate don’t allow us to put in the time and effort. Over time, we see those good results slipping away. The same goes for mindfulness as it does for an irregular workout regimen. If you stop working out, you stop being in shape. If you stop meditating, you stop being as mindful as you were when you were in the glow of the beginning of the practice.
This summer, I’ve been dealing with this myself, and I’m creating a new sense of purpose and dedication to my practices. I remember one of the exercises that Jack Canfield, co-creator of the best-selling book series Chicken Soup for the Soul and author of the best-selling book Success Principles, taught us in one of his amazing programs. It’s called the on course/off course exercise. He demonstrates it by walking down the aisle between the rows of the audience. He walks straight, then veers over, then comes back to center, and then drifts off to the right side, and eventually, he gets to the end of the row, which was the target goal. His point is that he still got to the end, but there was some zigzagging along the way.
We all pretty much do life like that in some fashion or another, and just as long as we have the tools to reign ourselves back in, we are going to reach our daily goals. We will get to our final destination. Maintaining consistency with mindfulness practices can be challenging. Here are three ways to get back on track without self-blame or shame when you zig or you zag.
Don’t beat yourself up. Instead of focusing on what went wrong, reflect on what was working when you were on course. What were the triggers or routines that made the habit stick? Gently revisit those positive aspects and integrate them back into your life. Self-compassion is key here; allow yourself the grace to acknowledge that veering off course is part of the journey.
When we fall off course, it’s easy to dwell on what went wrong or to get caught up in self-blame. But a more productive approach is to shift the focus toward what was working when things were going well. For me, just investing that 30 minutes in the morning made the rest of the day go so much more smoothly.
Take a moment to recall when your mindfulness practice felt most natural and consistent. What conditions supported your routine? Was it a particular time of day, a specific environment, or even the motivation behind it? These insights can guide you in rebuilding that positive momentum.
Recognize that veering off course is a normal part of any journey. Instead of harsh self-criticism, approach the situation with kindness. Acknowledge that breaks, distractions, and life changes are part of being human. This gentle reflection helps you focus on re-engagement rather than ruminating over setbacks. We must let it go and move forward.
Instead of “Why did I fail?,” ask, “What small adjustments can I make to feel aligned again?” This reframing transforms reflection into an empowering, solutions-focused process that fosters growth and progress.
If you’ve lost your routine, reintroduce it with smaller, manageable steps. If you were meditating for 20 minutes, try starting again with just five minutes. Rebuilding momentum in small increments removes the pressure and helps you ease back into a consistent practice.
When returning to a practice, it’s tempting to pick up exactly where you left off, but that can feel overwhelming. Starting small allows you to regain traction without the pressure of immediately resuming at full capacity.
Break down your practice into the smallest, simplest actions. If you meditated for 20 minutes before, begin again with just three to five minutes. The key is to make the activity so manageable that there’s almost no resistance to starting it. Over time, you’ll naturally build up from these small steps.
Integrate your practice into something you already do consistently. For example, if you always have a cup of tea in the morning, take two or three mindful breaths before your first sip. By linking mindfulness to a well-established routine, you strengthen the habit with minimal extra effort.
Even a brief mindfulness practice is worth celebrating—like when you are stuck in your car in traffic or waiting for a train at the railway crossing. Acknowledge the effort and intention, regardless of the length or depth of the session. This positive reinforcement encourages consistency by showing your brain that even small steps are rewarding. As I always say, small incremental changes produce great results.
Shift your focus from perfection to progress. By redefining success as simply engaging with the practice, you reinforce a positive mindset, making it easier to stay consistent in the long run.
One of the biggest barriers to getting back on track is the idea that you need to perform at the same level as before—or that anything less than perfect is a failure. By redefining what success looks like, you remove this pressure and open up space for a more fluid and adaptive practice. Say to yourself, “I’m doing this. I’m giving this my all. I am a winner.”
Success can be as simple as just being present, even if you only engage with your practice for a short time. The goal is consistency, not perfection. Shifting the goal from intensity or duration to simply showing up reduces the mental barriers that can keep you from practicing.
Mindfulness itself teaches that life is full of cycles. Just as our thoughts and emotions ebb and flow, so does our dedication to routines. Embracing this impermanence allows you to navigate periods of low motivation without getting stuck in guilt or self-blame. Accept that it’s normal to have off days or weeks and that every return to your practice is a success.
Rather than treating each session as a test of whether you’re doing it right, approach it with curiosity. What’s it like to engage with the practice today? This shift from judgment to curiosity keeps you connected to the practice without getting caught in the trap of all-or-nothing thinking.
One thing that I have not been as consistent about lately is my ten-minute meditation, ten-minute exercise, ten-minute gratitude practice. I’ve noticed that with all the mental and physical interruptions I’ve had this summer, staying true to this practice each and every morning has been a chore. But I’m determined to get back on course. If, by chance, you’re in the same boat as me, try incorporating some of the suggestions above. Maybe they will help you. Autumn is a great time to try them—before we enter the busy holiday season.
Until next time . . . namaste. Please let me know if you have any tips, sources, or experiences with mindfulness you want to share at [email protected].
You should sit in meditation for 20 minutes a day, unless you’re too busy; then you should sit for an hour. —Zen proverb
