When you've gone off track, use this systematic approach:
- [ ] Stop the spiral immediately (don't wait until tomorrow) - [ ] Identify the trigger without self-judgment - [ ] Re-read your original "why" for motivation - [ ] Implement one immediate corrective action - [ ] Add friction to prevent recurrence - [ ] Schedule accountability check-in within 24 hours - [ ] Plan a small reward for getting back on track - [ ] Document lessons learned for future reference