Crisis Mapping: How to Stay on Track When Life Throws You Off Course
You start a new workout program, feeling motivated and unstoppable. Then, midway through week two, you wake up with a sore throat and a fever.
What now?
For most people, this is where the wheels fall off. Permanently. That New Year Resolution is dead in its tracks.
This is where Crisis Mapping becomes your secret weapon. It’s not just about setting goals; it’s about planning for when life gets messy.
Everyone has a plan until they get punched in the face. - Mike Tyson
Crisis Mapping ensures you have a plan for when life punches back.
The Science of Backup Plans
Research from the Journal of Behavioral Medicine shows that having a contingency plan makes people 25% more likely to maintain habits during stressful times. It’s not just about willpower—it’s about preparation.
When life disrupts your plan, there is an art and skill of learning how to pivot without losing momentum.
Crisis Mapping in Action
Let’s revisit that workout program:
Backup Plans: Instead of your usual 45-minute routine, have a Plan B—like a 10-minute gentle yoga session. It’s not ideal, but it keeps the habit alive.
Recovery Buffer: Accept that rest is part of the process. Schedule time for recovery without guilt, and pick a specific date to restart.
Pre-Decisions: Decide in advance how you’ll adapt. If you miss three days, for example, commit to restarting at a lower intensity.
Things to Try
List Your Stress-Proof Options: Write down 2-3 alternatives for your most important habits (e.g., shorter workouts, simpler meals).
Define Your Bounce-Back Plan: Create a script for how you’ll return after disruptions.
Practice Self-Compassion: Research shows that self-kindness boosts resilience and long-term habit formation (Neff, 2003). In other words, do what you can, don't give up, but don't beat yourself up for bad luck or missteps.
Mindset Mechanics
Timing: Nobody thinks to go repair their roof when it isn't raining out. And guess when the most miserable time to fix a roof is? Make these plans before you are under duress, not during a time when you are unlikely to be thinking clearly.
Lean In: Did you think this was going to be easy and go perfectly? I hope not. But the good news is that you have now entered the domain of real growth. Embrace it as a gift, not a deterrent.
You're Not Alone: The journey of getting better can often feel lonely. Especially when things go south. During such times, I ask myself, "Am I the first person to experience this setback? Will I be the first person to figure it out and get through this?" The answer is - of course not. You're not alone.
Life will throw punches. Crisis Mapping ensures you don’t stay down for the count.
