Happy Wednesday, {{First Name | friend}}!

Life often throws setbacks our way — an injury, a failed project, illness, unexpected anxiety, a business deal collapsing, or even losing motivation to chase your goals.

We all hit moments that can feel like roadblocks, but they’re really stepping stones in disguise. How we respond in these moments makes all the difference.

It’s a slightly longer read, but I hope there’s a lot to reflect on today.

Today, let’s talk about injuries, but don’t stop there—this playbook may help with setbacks in all areas of life. Whether you’re navigating a career challenge, a financial stumble, or a tough personal season, these principles can hopefully help you bounce back and grow.

Craig, this one’s dedicated to you buddy! Get well soon!

Happy reading!
Eric

Take my friend Jason, for example. He wasn’t even supposed to play in a game one night. But when he subbed into his wife’s co-ed flag football game, he went to shake a defender and—POP—torn ACL. Turns out we’re not 21 anymore.

Or take my experience: a few years ago, I was hit on my bicycle by an absent-minded rider. I flew over my handlebars, turning a great day with friends into hours in the hospital, a separated shoulder, and months of rehab.

As an aside, when my shoulder hurt I knew nothing about shoulder injuries and I thought from action movies, ‘Oh, I probably need to just slam it into a tree’ to pop it back into place.’ Thank GOD I didn’t try that!

In an instant, the things we love most can be taken away. Momentum can suddenly grind to a halt. It sucks.

But here’s the thing: setbacks are inevitable, whether they’re physical, professional, or personal. What you do next in these moments matters most.

It’s easy to spiral: your diet slips, your routines stop, your sleep suffers, and your attitude takes a hit. It’s normal to feel stuck in the aftermath.

However, setbacks are also an opportunity. With the right mindset, you can stop the downward spiral and use the experience to grow stronger.

Here’s my working articulation of a playbook for building resilience.

The sooner you accept your setback, the sooner you can start rebuilding. Every day spent saying, "If this hadn’t happened, I would have…" is a day lost.

Action Tip: Write down what’s happened in factual terms (e.g., “I tore my ACL”) and avoid assigning blame or dwelling on “what-ifs.” Acceptance is about clarity and focusing forward.

Setbacks often affect more than just the obvious. For an injury, your sleep, mobility, and routines might take a hit. Your self-confidence and motivation might also be impacted.

Action Tip: Take a moment to assess where you are today. What’s changed? What’s your new starting point? Write down an honest inventory of your physical, mental, and emotional state.

Example: After my shoulder injury, my sleep was terrible and I couldn’t do much. I shifted my diet (fewer calories, no alcohol) realizing I wasn’t nearly as active. I also lowered my expectations on activities I would take on, since I was barely sleeping in the first few weeks.

When circumstances change, your goals need to adapt. Focus on what’s achievable right now.

Action Tip: Replace the “I can’t do this anymore” mindset with “What can I do?” For example. If you can’t run, focus on walking, swimming, or yoga.

Don’t compare yourself to others or to yourself from before the injury. Compare yourself to where you were yesterday to notice the small improvements.

Example: When I couldn’t lift, swim or road bike after my injury, I focused on my Peloton, long walks and my rehab. It wasn’t the same, but it kept me moving forward.

Physical setbacks often come with emotional challenges—frustration, sadness, or even questioning your identity.

Action Tip: Address these emotions directly. Journaling, meditation, or speaking with a trusted friend or therapist can help you process feelings and maintain perspective.

Example: After my injury, I started journaling and actively looking to re-frame. I consciously reinforced shifting from loss to gratitude.

Rather than anchor in loss, (ie, “I’ve lost mobility”) I actively worked to celebrate gratitude. This helped me reinforce that, health is such a gift and I’m lucky to have had it at all! I took it for granted before, but I was so fortunate!

It helped me focus on progress rather than setbacks and feel grateful that with discipline and hard work I’d be back in no time.

Actively work against a “victim mindset” if you can, with a different narrative. If you’re like me, it won’t always work, but it helps.

Recovery—whether physical, emotional, or professional—isn’t a solo journey. Don’t hesitate to lean on others for support.

Action Tip: Identify your support network. This could be a friend who checks in, a coach to guide you, or even an online community.

Example: Friends joined me on walks during my recovery, keeping me motivated and connected. It also was just more fun and helped me in other areas of life.

Progress, no matter how small, deserves recognition.

Action Tip: Celebrate milestones, like tying your shoes without pain or landing a new client. Keep a journal to track and reflect on your wins.

Example: When I could finally lift my arm over my head, I treated myself to a favorite meal. It was a small moment but felt like a huge victory.

I remember being in awe when I could finally complete an F45 class without skipping any stations requiring shoulder movements (this was nearly a year after injury).

Setbacks can feel monotonous, but adding an element of fun can keep you motivated.

Action Tip: Create mini-competitions or challenges to track your progress.
Example: My friend Jason tracked his ACL recovery against NFL quarterback Aaron Rodgers. It added a layer of fun and gave him extra motivation.

What’s driving you? A strong “why” keeps you focused and fuels determination when progress feels slow.

Action Tip: Take time to reflect on your deeper motivation. Why does this recovery or comeback matter to you?

Example: For me, it was being able to workout again which keeps me balanced, to be able to travel and to stay active with friends and family.

Setbacks aren’t just obstacles—they’re opportunities to grow. What can you learn from this experience?

Whatever you learn about yourself through a setback teaches you life perspective. What do you learn when forced to go slower? When your past approach didn’t work, how will you adapt and evolve?

Action Tip: Reflect on what this challenge has taught you about resilience, adaptability, or even priorities.

Example: My injury taught me to listen to my body, be patient, and value activities I once took for granted.

Setbacks aren’t failures—they’re opportunities to recalibrate, adapt, and grow. Whether it’s your body, career, or mindset, resilience is built one step at a time.

Build habits now that reduce future risks. Prioritize cross-training, mental health check-ins, and rest days. The foundation you lay today will support you in tough times tomorrow.

What did I miss? What else helps with resilience? Let me know!

Just start with one small action today. You’ve got this!

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