The Start-Again-Monday Trap: Finding A New Path Forward
- Amy English
- Apr 16
- 4 min read
You know that familiar voice in your head that whispers, “I’ll just start over on Monday”? Yeah. That one.
I used to live by those words. They were my ritual, my fallback, my safety net after a weekend of what I used to call “bad” eating. I’d fall off the wagon sometime around Friday night, indulge in everything I’d restricted myself from all week, beat myself up about it, and then promise myself that I’d “get back on track” come Monday.
Rinse and repeat. Every. Single. Week.
If this sounds familiar, I want you to know you’re not alone—and more importantly, you’re not broken. You’re stuck in a cycle that feels like control but is keeping you from the peace and freedom you crave around food and your body.
The Monday Reset Cycle
Here’s how it used to look for me:
White-knuckling my way through the week, being “good”
Crashing by Thursday or Friday
Giving in to the cravings I’d been resisting
Going all-in on indulgent foods over the weekend
Feeling like I messed up
Beating myself up and vowing to “start again” on Monday
It’s a harmful loop—mentally, emotionally, and physically. And it’s not just about food. This cycle is rooted in deep beliefs fueled by diet culture, control, guilt, and a lack of self-trust.
Why the Monday Mindset Isn’t Helping
Let's break this down:
It reinforces the idea that you failed. One indulgent meal doesn’t undo everything. But when you believe it does, you’re constantly wiping the slate clean instead of building on progress.
It disconnects you from your body. Diet rules drown out your internal cues. You stop listening to your body and start following someone else’s “plan.”
It fuels all-or-nothing thinking. You're either “on” or “off,” “good” or “bad,” “clean” or “junk”—and that kind of black-and-white mindset only sets you up for shame and rebellion.
It makes it impossible to build momentum. You’re not continuing—you’re resetting. Over and over. That’s not growth. That’s spinning your wheels.
What’s Really Going On Beneath the Cycle
Diet culture taught us to moralize food. You’ve probably heard the messages: “Clean eating is good. Junk food is bad.” But here’s the thing—when you eat the “bad” food, you don’t just feel like you made a bad choice. You start to believe you are bad.
That right there is where the spiral starts.
Throw in messages about how transformation requires punishment, restriction, and willpower—and suddenly you’re trying to control cravings by ignoring them, distracting yourself, or forcing yourself to stick to the plan.
But what we resist… persists. And eventually, that dam breaks.
A Better Way Forward
You don’t need a new meal plan. You need a new relationship with food, with your body, and most importantly, with yourself.
So how do we start breaking the cycle?
1. Get Curious (Not Critical)
Instead of white-knuckling through cravings, try asking:
What am I feeling right now?
What am I really needing?
Am I actually hungry?
Curiosity creates space for understanding. Criticism just keeps the shame spiral going.
2. Zoom Out
One meal, one weekend—it doesn’t define your worth or your journey. Take a wider lens and look at the big picture. Where are you heading? How far have you already come?
3. Interrupt the Pattern
When you catch yourself in the “eff it” mindset, pause and ask:
What’s one kind and supportive thing I can do for myself right now?
Sometimes that’s a glass of water. A walk. A nap. Sometimes it’s simply saying, “I’m okay. I’m still on the path.”
4. Let It Be a Continuation, Not a Restart
You didn’t fail. You’re learning. You’re human. This isn’t about perfection—it’s about progress. No wagon to fall off. Just another moment to keep moving forward.
Real Life Example: Easter Chocolate
Last weekend, my mom sent us Easter chocolate from one of my favorite candy shops in Buffalo. And I ate it. Sponge candy (a Buffalo delicacy), peanut butter smidgens… yum. Did I plan for it? Nope. Did I beat myself up? Also nope.
Old me would’ve said, “You blew it, Amy. You better keep eating and start over on Monday.” But present-day me? I enjoyed the chocolate. That’s it. No drama. No guilt. No spiral. Just continued with my day. That’s food freedom, friends.
Mindset Shifts That Helped Me Break Free
Here are a few mantras I come back to often. Try them on, see how they feel:
I’m not starting over—I’m continuing with more awareness.
Every moment is a chance to choose again, not from guilt, but from love.
I don’t need to earn my worth. I already have it.
Progress isn’t perfect days. It’s showing up when it’s hard.
I deserve to feel good in my body today, not someday.
Final Thoughts
If you’ve been stuck in the Monday cycle, I want you to know—it’s not your fault. And it’s not your forever.
You don’t have to overhaul your whole life today. Just meet yourself where you are. One kind, conscious choice at a time.
That’s where healing begins. That’s what Fat2Fierce® is all about.
You’re not starting over. You’re continuing... with more love, more awareness, and more power than ever before.
Let’s Keep the Conversation Going
What’s your biggest takeaway from this?
Which mindset shift are you practicing this week?
Share your thoughts. Send me an email at amy@amyenglishcc.com or leave a comment below.
And don’t forget to follow the Fat2Fierce: The Confidence Chronicles podcast so you never miss a new episode.
You’ve got this. And I’ve got you.
xo,
Amy English
Creator & Coach | Fat2Fierce®
Empowering women to reclaim their power with food and find peace with their bodies.
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