How to Start Over When You Don’t Want to Start

I had been running almost every day for months before I had to start over. I wasn’t trying to run a marathon, just trying to get healthier and lose some weight (OK, a lot of weight). And it was working. I had a plan, I had momentum.

Then, I started listening to other voices online. I got inspired to push further—to train for a race. Around the same time, we went on vacation. I brought my running shoes with good intentions… but barely used them. A week off turned into a month, and suddenly, I was back to square one. No motivation. No routine. No running.

Once again, I had to start over.

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Maybe You’ve Been There Too

Different story, same feeling.

You had a rhythm. You were making progress. Then something interrupted the flow—life happened. Now, you find yourself needing to start again, but you don’t really want to.

Starting over is hard. Especially when you’ve already done it before.

There’s that nagging thought: What’s the point? I’ll probably quit again.

And let’s be honest—yeah, the best way to avoid starting over is to stop quitting. But knowing that doesn’t help much when your willpower’s on empty and your confidence is shot.

So how do you begin again when you don’t feel like beginning at all?

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5 Ways to Actually Start Over

These are things I’ve learned not from winning, but from quitting and trying again. If you’re staring at a fresh start and feeling overwhelmed, here’s how to ease into it without crushing yourself under the weight of “should.”

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1. Plan Day 1—not Day 100

It’s great to dream about running a marathon, but trying to feel like a marathon runner on Day 1 will tank your motivation. Big goals are inspiring—until they become intimidating.

So plan for Day 1 only. Start small. Make it gentle. Make it doable.

I talk about this in this blog post. It’s about rebuilding confidence after losing it to procrastination.

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2. Make Success Ridiculously Easy

One time, my only goal was to get out of bed, get dressed, and put on my running shoes.

That’s it.

I did it, awkwardly celebrated, and went back to bed. Why? Because I wasn’t just trying to run again—I was training myself to become a morning person, which I had never been.

For several days, I did nothing more than that. Then I added one more step: open the door. Once it was open, I’d stretch. Eventually, I went for a short run.

And here’s the secret: I planned to do less than I was capable of. Why? Because I know my tendency is to overdo it and burn out. Starting small helped me build trust with myself again.

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3. Talk to Yourself—On Purpose

Self-talk isn’t fluffy. It’s powerful. Your brain listens to the story you tell it—so give it a better one.

Tell yourself:

• “I can do this.”
• “I’ve done hard things before.”
• “Today is a new start.”

Then give your brain evidence that it’s true. Even tiny wins count.

I remember one run I was on that was not going well. I hurt all over. And I talked to myself the entire time, out loud. I was glad no one was around to hear me.

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4. Celebrate Every Win as You Start Over

Did you get up even though you felt like staying in bed? That’s a win.

Did you take the first step, even if it was small? Celebrate it.

But don’t just notice it—mark it.

Here are a few simple ways to celebrate:

• Smile and say, “Good job.”
• High-five yourself. (Yes, it’s corny. Do it anyway.)
• Slap a door frame target when you come in from a run.
• Grab a cup of coffee and tell yourself it’s a reward.
• Just feel good on purpose.

Celebration trains your brain to see progress, and right now, you need to see progress.

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5. Don’t Mock the Process

You might be tempted to think, “This is stupid. I shouldn’t have to celebrate getting out of bed.”

The truth is that beginnings are fragile. If you criticize your progress too early, you’ll kill your momentum.

Encouragement is fuel. Shame is a weight.

If you’re weaker than you want to be, that’s OK. Treat your first efforts like a spark. If you protect and nurture it, it will grow into a fire.

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One Last Word

Starting over doesn’t mean you failed. It means you’re still in the game.

You’re not stuck. You’re just in the space between chapters. And maybe this time, you’ll write a better story—not because you did it perfectly, but because you didn’t quit when it was hard to begin.

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What are you starting over with?

Leave a comment and let us know—then share this post with someone else who needs a fresh start too. Let them know: “I’m starting again, and you can too.”