The 45 Second Reset for When You Fall Off Track

What To Do If You Slip Up On Your Alkaline Journey

Slip ups are a normal, predictable part of life, especially at this time of year…Big meals, busy days, disrupted routines, extra stress and old habits can all combine to pull you off track for a moment.

That does not mean you have failed, and it does not mean you have to wait for Monday or January to begin again.

In this short video, taken from one of my exclusive, member-only “Ask Ross” Q&A calls, I will walk you through a simple 45 second reset that helps you stop the “I have blown it” spiral, calm your nervous system and get moving forward again with kindness and clarity.

It is one of the most important mindset tools I teach inside the Alkaline Life Club, and it can completely change how you respond to slip ups for the rest of your life.

Watch the video below (It only takes a couple of minutes, and it may completely change how you respond to slip-ups.)

Note: this video is taken from one of my Member-Only “Ask Ross” Q&A sessions in the Alkaline Life Club membership. 

The Alkaline Life Club 45 Second Slip Up Reset Process

Here is a quick summary of the process from the video.  You do not need to be perfect with it.  Just moving through these steps gently will make a big difference.

1. Take a slow breath
   – Pause for a moment and interrupt the automatic “I have blown it” thinking.
   – This alone helps your body shift out of stress mode.
2. Appreciate what you enjoyed
   – Be honest that whatever you had was enjoyable.
   – Acknowledge it without judgement, give thanks for it and then let it go.
3. Look at the circumstance, not just the food
   – There is always a reason behind a slip up.
   – Stress, tiredness, disrupted routine, emotional triggers, a long day.
   – When you see the circumstance, you understand yourself better and can respond more kindly.
4. Picture a small improvement for next time
   – Not perfection and not pressure, just a gentle adjustment.
   – This is how you build resilience and stability over time.
5. Do one tiny positive action right away
   – A glass of water, a few deep breaths, a short walk, a piece of cucumber.
   – Anything small that signals “I am moving forward again.”
   – This is how you build what I call your backup willpower.

You do not have to wait until your next perfect day.  Every time you use this reset, you strengthen the habit of getting back on track quickly and calmly.

If you prefer to read, the full transcript is below.

Transcript of the Video: What To Do If You Slip Up

[Ross Speaking]

But I really want to reiterate, if you slip up, don’t worry about it. If you slip up bad, don’t worry about it. If that happens, don’t give up and think, oh well I’ve ruined it now this is what I always do. I self-sabotage. You just had a little slipup. We all have little slipups all day every day.

Don’t worry about it. You’ve gotta just dust yourself off and start again. Get back on it. Don’t go, oh, well I’ve had a slipup. I might as well wait till 2026. Now, I dunno why humans do that. I dunno what that is about our makeup that makes us go there needs to be a significant restarting point, whether it’s a Monday or a next month or whatever it is.

If any time you slip up, particularly, this is particularly pertinent as we get a couple of weeks in, if at any time you slip up and you catch yourself slip up, there’s a few little steps I want you to follow. I might even chop this little segment out of it and put it in our training site, which is our final point.

That’s the third point. Any time you slip up, there’s a couple of steps I want you to follow. Take a deep breath. I want you to stop for a moment and really be grateful for the delicious thing you slipped up with. Because let’s be honest, none of us slip up for something disgusting, do we? It’s something tasty. It’s something that’s been crafted by the innovators of snack foods to be delicious to our taste buds.

So the first step is to take a big breath. The second step is to just close your eyes for a moment and just think about that food. Think about the thing that you had. Give thanks for it. Be grateful for it. Think about all the millions of miracles that have gone into you having that opportunity to eat that delicious little snack for a moment and give thanks for it.

Say goodbye to it. Let go of it, and then open your eyes again. Shake it all out and put that in the past. Put that in the past. Then another nice deep breath. What I want you to do, close your eyes again and think about the circumstance that led to you to be in that position. There is always a circumstance.

It’s rare that we are in a good place and we are just doing it, hitting, kicking goals all day, every day. And then we just think, I’m gonna ruin it now all now and have 10 bowls of ice cream or, or an ice bar or, or whatever it is. It’s very rare that that happens, but Even in that situation,

there could be circumstance. It could be something that happened earlier in the day. It could be a mental trigger. It could be something that you heard on the radio or TV or something that’s just given you that little trigger. It could, you could even think back to think of something someone said earlier or something that upset you or running an old memory or something that’s led to that moment.

Usually it will be a circumstance. It will be a part of your day, something that wasn’t optimal, something in your routine went a bit weird. There will be circumstance that led you to that moment. So stop and think about it for a moment and just think about how you could do it differently next time or how you could change your routine or how you could modify your day to make it easier for yourself.

It could be a learning, there could be a lesson in there. It could be easy. Think about that. Picture yourself doing it differently, and then open your eyes, dust yourself off. Move around a bit. Take a big deep breath, and then do something good for your health, for your body. Whether it’s a glass of water, whether it’s jumping on a little rebound,  or whether it’s simply having a stretch, whether it’s doing one of the breathing exercises that will be in your training site as well. Whether it’s having a piece of cucumber from the fridge, whether it’s, whatever it is.

Just do something good for your to moving you towards your goal then and there.

And then that’s it.

That little process takes about 45 seconds and it’s gold,  it compounds. If you do this, each time you have a slipup, you will find your slipups disappear pretty quick and your backup willpower will get strength. And that’s what we’re trying to create with these processes and with these simple actions is almost a backup willpower, so that these things are happening on autopilot. We’re turning them in to habits, and that’s what’s gonna be our first coaching call on Monday.