Stop Restarting Every Monday - The Mindset Shift You Need
In this episode of the Get Sculpted podcast, Coach Marilynn reveals how to stay consistent with exercise by breaking the Monday restart trap.
I used to believe my calendar had magical powers—every page flip to Monday somehow erased my weekend of burgers, fries, and skipped workouts, giving me a clean slate to be "perfect" again. But after years of taking those same two steps forward and two steps back, I realized the hard truth: no amount of Monday motivation could fix what was actually keeping me from staying consistent with food and exercise. If you're nodding your head right now, this episode reveals the exact framework that finally helped me break this cycle and create healthy habits that stick.
In this episode, join me, Coach Marilynn, as I'll share my personal journey of being "perfect" during the weekdays only to lose all control on weekends and how this cycle kept me frustrated and stuck. You'll learn the exact mindset shifts and practical strategies I used to break this pattern for good, helping me finally make consistent progress without the constant need to "start over."
Here’s what I cover:
Why the "fresh start effect" keeps you trapped in the Monday restart cycle and how to use this psychological principle to your advantage instead
The shocking truth about why your weekend "cheat meals" are sabotaging your consistency (it's not what you think!)
A simple mindset shift that instantly breaks the guilt-restrict-binge-repeat cycle without requiring more willpower
My go-to weekend strategy that helps you stay on track without feeling restricted
The one morning routine habit that sets you up for success, even on your most challenging days
Remember, perfection isn't the goal—consistency is what creates lasting transformation. The next time you catch yourself thinking, "I'll just start over on Monday," pause and remember: you don't need to start over, you just need to keep going.
“The pattern you're in - going hard, slipping up, giving up, and then restarting on Monday. It's not about you lacking willpower. It's not about you being lazy or not having discipline. The cycle exists because your brain has actually been conditioned over the years to believe that Monday equals a new beginning.”
-Coach Marilynn
Which strategy from today's episode will you implement first to stay consistent with your fitness journey? Share your commitment with us on Instagram @getsculpted.ca and tag us in your story—we'd love to cheer you on and feature your journey to building sustainable healthy habits that last beyond Monday's motivation!
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More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast designed for women ready to transform their bodies and level up their lives with science-based strategies and actionable advice.
We dive into the essentials of fat loss, muscle building, and metabolism optimization by helping you work smarter, not harder.
This isn’t about quick fixes or fad diets; it’s about creating sustainable habits and stacking wins. We’ll help you fuel your body, strengthen your mindset, and build your 2.0 sculpted self from the inside out.
We’re your hosts, Jordanna, Marilynn, and Tijana. We have over 20 years of collective experience in the training, nutrition, and body transformation business, with over 1000 transformations and counting.
Ready to get stronger, more empowered, and embrace a healthier, more resilient you? Join us every week and start sculpting the life you deserve!
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
You know the one. You start the week motivated—this is it. You’re going to be perfect. Clean eating, daily workouts, no sugar, no carbs, no wine. You’ve got your plan, and for a few days, you stick to it. But then life happens. Work gets busy, you’re exhausted, cravings kick in, the scale isn’t moving as fast as you hoped. By Thursday or Friday, things start to slip. You grab takeout, you skip a workout, maybe you pour an extra glass of wine.
Suddenly, you feel like you blew it. So you tell yourself, Might as well enjoy the weekend and start fresh on Monday.
And just like that, the cycle repeats.
I get it—because I’ve been there too. For years, I lived in this pattern. Monday through Friday, I was strict. I ate the same foods, I worked out daily, I avoided anything I labeled as "bad." But then the weekend hit, and I lost all control. It started with a cheat meal that turned into a cheat day that turned into an all-out free-for-all weekend.
Then Monday would roll around, and I’d feel frustrated and defeated, like I was starting from scratch every single week. I kept asking myself, Why can’t I get it together?
If this sounds familiar, I want you to know you’re not alone. And more importantly, you don’t have to stay stuck in this cycle.
Why You Keep Restarting Every Monday First, let’s get one thing straight: This isn’t about willpower or discipline. You’re not lazy. You don’t lack motivation. This cycle exists because your brain has been conditioned to believe that Monday = a fresh start.
Here’s what’s actually happening:
1. You’re Stuck in an All-or-Nothing Mindset Many of us grew up believing that being on a diet meant being perfect. No slip-ups, no missed workouts, no indulgences.
But the moment you fall off track—even just a little bit—you feel like you’ve ruined everything.
The truth? You don’t have to be perfect to make progress. One off-plan meal or missed workout doesn’t erase all your hard work. The real issue isn’t the occasional indulgence—it’s quitting and constantly restarting.
2. The "Fresh Start" Feels Good There’s actually a psychological reason why Monday feels like the best time to start again—it’s called the Fresh Start Effect.
Your brain loves the idea of a clean slate. It makes you feel productive, like you’re gaining momentum.
But the problem is, if you’re always restarting, you’re not actually moving forward. You’re just spinning your wheels.
3. The Guilt & Shame Loop Be honest—how often do you restart on Monday because you feel guilty about what you ate or didn’t do over the weekend?
Instead of balancing your goals with your real life, you punish yourself by being extra strict during the week, only to crash again by the weekend.
This is how the binge-restrict cycle keeps going.
4. You Rely Too Much on Motivation We all love a good Monday Motivation post. But here’s the thing—motivation is temporary.
By midweek, you’re busy. You’re tired. That Monday motivation? Gone.
If you want to stop the cycle, you need to build habits, not just rely on feeling motivated.
How to Break the Monday Restart Cycle Now that you understand why this keeps happening, let’s talk about how to fix it.
Here are five strategies to help you stay on track and stop restarting every Monday:
1. Drop the All-or-Nothing Mindset Perfection is a lie. No one can sustain it long-term. Progress comes from consistent habits, not from doing everything perfectly.
The next time you feel like you’ve “messed up,” don’t wait until Monday. Just do the next right thing—have a balanced meal, move your body, drink some water. Keep going.
2. Set Weekend Intentions Instead of going into the weekend without a plan, set 1-2 small, realistic goals that keep you on track:
✔️ Aim for 10,000 steps a day
✔️ Drink 3-4 liters of water
✔️ Prioritize protein at every meal
The weekend is different, but it doesn’t have to be drastically different from the rest of your week.
3. Stick to Your Morning Routine Your mornings set the tone for your day.
Start your weekend with a small win:
✔️ Eat a balanced breakfast
✔️ Get in a morning workout or walk
✔️ Take 5 minutes for self-care
When you start the day aligned with your goals, you’re more likely to make better choices throughout the day.
4. Plan Ahead & Be Intentional If you have social plans—plan for them.
Going out for dinner? Instead of making it a free-for-all, decide ahead of time how you want to approach it.
✔️ Eat lighter meals earlier in the day
✔️ Prioritize protein
✔️ Decide where you want to be flexible
This keeps you in control—without the “screw it, I’ll start Monday” mentality.
5. Stop Tying Progress to a Day of the Week Progress isn’t built on Mondays.
It’s built through small, consistent choices—every day, every meal, every moment.
Instead of waiting for Monday, ask yourself:
👉 What can I do right now to move forward?
The Bottom Line There’s no perfect time to start or restart—not Monday, not January 1st, not after vacation.
You’ve spent years believing Monday is your fresh start, but that cycle has kept you stuck. It’s time to let it go.
So if you take one thing from today’s episode, let it be this:
💡 Perfection is a myth.
💡 Consistency, not perfection, gets results.
💡 The Monday reset is just a mental construct.
The next time you hear yourself thinking, I’ll start again on Monday, STOP.
Take a deep breath. Make the next best choice.
Because you don’t need to start over.
You just need to keep going.
Your Action Step I want you to write this down:
📌 I don’t need to start over. I just need to keep going.
Put it somewhere you’ll see it every day—your phone, planner, mirror, or fridge. Repeat it often until it becomes second nature.
You are strong. You are capable. You don’t need a new week to prove that—you just need to take action.
Final Thoughts Thank you for spending this time with me today. If this episode resonated with you, share it with a friend who might need to hear it too.
And next week, you won’t want to miss Coach Tiana’s episode on breaking through fitness plateaus—because if you’re feeling stuck, she’s going to show you exactly how to go from soft to sculpted.
See you next time on Get Sculpted!