The wheels fell off today — here's what the research says about that

This episode is coming out late. Not because I forgot, but because I spent Mother's Day eve in the emergency department with my mum. She is okay. But it was a reminder that life does not care about your schedule. In this episode I talk about what happens when life gets in the way of the habits you are building, why that is not the problem you think it is, and the one thing research shows makes the biggest difference to getting back on track.Science references:1. Recovery protocols increase habit reestablishment by 82%Journal of Personality and Social Psychology (2025), cited in Coach Pedro Pinto (2025). Habit Formation: Science-Backed Strategies.A 2025 study found that individuals who implemented specific recovery protocols after missing a habit were 82% more likely to reestablish the routine than those without such protocols. Immediate resumption at the next opportunity and adjusted expectations about lapses were identified as key recovery strategies.Source: https://coachpedropinto.com/habit-formation-science-backed-strategies-for-leaders/2. Missing one day does not significantly impact habit formation trajectoryLally, P. et al. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology.The landmark UCL study found that missing a single day had no significant effect on the overall habit formation trajectory, confirming that occasional lapses are a normal part of habit building rather than evidence of failure.Source: https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674