Feeling Off Track This Summer? Here’s Your 3-Day Reset Plan

Summer has a way of throwing us off our routines. Between vacations, cookouts, late nights, and chaotic, kid-filled kind of days, healthy habits can easily slide to the back burner. And, that’s ok! You’re human. But if you’re feeling bloated, tired, sluggish, and off your goals, this is your solution to stop the spiral. 

You don’t need some punishing crash diet or extreme detox. You just need a reset. 

This 3-day plan is about momentum, not perfection. We’ll focus on foundational habits that make a real difference. These are simple, realistic steps that work with real life, even if you have picky kids, a crazy work schedule, and a metabolism that feels like it’s changed overnight. 

Ready? Let’s reset. 

Day 1: Reset Your Food

What you put into your mouth is where your health begins. It’s the biggest dictator of how you feel and how you look.

1. Read this. You’ll learn how to become a meal-planning pro and simplify nutrition to fit your real life. Here’s a quick tip: If you’re busy, prep a protein (like Instant Pot chicken or hard-boiled eggs) and chop some veggies so you have grab-and-go food on hand.
2. Purge your pantry. If your kitchen is full of foods that leave you feeling tired, bloated, and frustrated, get honest about it. Start by tossing the stuff that defeats you. Look for things you mindlessly snack on while standing at the counter. Ditch the desserts that you’re afraid to waste. Think of it this way, you’ll either waste it in your body or waste it in the trash. Ask: Does this food make me feel the way I want to feel in my life? If the answer is no, chuck it.
3. Go shopping. Stock up on nutrient-dense foods that make you feel strong and energized. Think protein, fiber, healthy fats, colorful fruits and veggies, and smart packaged items that work with your goals (no shame in frozen chicken burgers or protein bars that help you stay on track). 

Here are some ideas for what to add to your cart: 

• Lean proteins (chicken, turkey, Greek yogurt, eggs, protein powder)
• Veggies (fresh and frozen—ones you know you’ll eat or can easily be thrown into a weeknight roast or stir-fry)
• High-fiber carbs (berries, quinoa, sweet potatoes, Ezekiel bread)
• Healthy fats (avocados, raw nuts, grass-fed butter)
• Electrolytes (there isn’t a brand that beats this one)
• A big water bottle (or a mason jar that will prompt you to drink lots of water throughout the day)

1. Eat to your fill. On Day 1, don’t count calories or macros. Just focus on whole, satisfying foods. Eat when you’re hungry, stop when you’re full. This is about reconnecting with how good healthy eating can feel—not following a rigid plan.
2. Hydrate. Hydration doesn’t happen by accident. You need at least half your weight in ounces of water each day (so, if you weigh 170lb, your body needs at least 85oz of water a day). Add electrolytes for optimal hydration and energy. 

Day 2: Reset Your Workouts

You don’t need a bootcamp program to get back on track. Day 2 is all about setting up your environment so movement becomes the easy, obvious choice again. 

Here’s how to do it: 

1. Dedicate a drawer or basket to workout clothes. Make it the first thing you see in the morning. Put your sports bra on right after brushing your teeth—don’t wait until motivation magically strikes.
2. Update your workout space. Put your weights in a spot you like to be in. Whether it’s the corner of your living room or a space in your garage, make it accessible and inviting. You don’t need a gym membership, but if a gym helps you stay accountable, go ahead and update that membership or schedule a class.
3. Set a low-bar schedule. Don’t promise yourself you’ll work out six times a week when you haven’t hit the mat in a month. There’s no shame in starting with small steps. For now, shoot for two strength workouts and a walk or two each week. Once you’ve nailed that, you can always add more. Momentum builds quickly once you get moving again. For now, keep your workouts simple and doable.
4. Schedule reminders. Coach your future self by adding recurring morning alarms that say “put on your sports bra” or a noon alarm that says, “leave time for a 20-minute walk after lunch.” These little reminders will help you when new habits are still fresh and easily forgotten.
5. Stick with strength training. Strength training is the most effective workout you can leverage during your reset and after. If you’re working to heal your metabolism, protect your lean muscle mass, lose body fat, and age strong, don’t waste time on excessive cardio. Start with 20-30 minutes of strength training 2-3 times per week. 

Day 3: Reset Your Rest

The foundation of your wellness is rest—how you sleep and how you manage stress directly impact your body’s ability to heal and burn body fat. 

You can eat all the protein in the grocery store and crush your workouts weekly, but if your body is running on willpower and espresso, progress will eventually stall. 

Rest isn’t lazy. 7-9 hours of quality sleep nightly is essential for hormone balance, fat loss, muscle recovery, mood, and disease prevention. 

During waking hours, your body can be in a calm or stressed state. Chronic stress leads to weight gain, imbalanced moods, and increases your chances of contracting a chronic disease. Plus, it’s extremely uncomfortable to feel like you’ll unravel if dinner burns. 

Helping your body rest and recover is paramount to your health and your weight loss. Today is about making small tweaks that support better rest, one day and night at a time. So, on Day 3, here’s your checklist: 

1. Install blackout curtains. Help out your circadian rhythm by blocking excess light coming into your bedroom window.
2. Add a sound machine. For light sleepers, white or brown noise can make all the difference.
3. Create a wind-down routine. Shower, stretch, skincare—whatever tells your body it’s time to slow down. Cooler temps help you fall asleep and stay asleep, so lower your thermostat each night.
4. Cut down on screen time. You already know we sleep much better if we go screen-free for about 40 minutes before bed. Leaving your phone outside of the bedroom can also powerfully impact sleep quality. But less screen time is also associated with lower stress levels. On Day 3, make a list of relaxing or lifegiving activities you can do in 30 minutes or less to replace scrolling on your phone.Your list might include things like: 
   • Stand outside in bare feet for 10 minutes
   • Journal
   • Watercolor
   • Play an instrument
   • Go for a walk
   • Read a book you love
   • Take a nap
   • Declutter a stressful spot in your house
   • Have tea with your partner
   • Sit and watch your kids
   • Take a bath
   • Garden
     
5. Make your people and your hobbies a priority. We often feel like doing something that has no productive value isn’t allowed in our daily routines. But engaging in hobbies and investing in social connections are two of the most powerful ways we can manage chronic stress. We were made for downtime and meaningful relationships.On Day 3, take a look at your schedule. See where you can skip a “to-do” item or cut back on busywork and make more space for meaningful relationships and life-giving activities. Here are some ideas:

• • • Use a robot vacuum
    • Have your groceries delivered
    • Ask each family member to fold and put away their own laundry
    • Install an automatic toilet bowl cleaner
    • Toss together ten freezer meals for faster dinners 

Progress Beats Perfection, Every Time.

This 3-day reset isn’t about overhauling your life. It’s about stacking a few wins that’ll set you back on the right path. It’s about reconnecting with habits that make you feel good—more energy, stronger, and in control again. 

Here’s your hope: You’re never more than a few days away from feeling better. 

So, if you’ve been waiting for the “right time” to get back to your habits, this is it. Not because you need to be perfect, but because you deserve to feel good in your skin and have a plan that actually works for your life. 

Take a breath. Drink your water. Put on your sports bra. And get after it. You’ve got this. 

*Some of the links on this page are affiliate links, which means I may earn a commission if you make a purchase through them—at no extra cost to you. I don’t recommend products because I get a commission, I choose them because I believe in and use them.