Accidentally break my fast

Hi there, i'm a newbie at this thread and decided to try IF. This is my third day of IF. I woke up in the middle of the night to use the toilet and i just automatically grabbed a glass of milk (like I usually did before IF when my stomach rumbles). Had 2 sips and realized i'm doing IF, threw the leftover milk away. Now I'm hating myself for breaking my fast over tiny bit of milk. It's just been three days and I haven't seen any result and here I am, failing the beginning stage of my diet. I counted the fasted time and I still have 11 hours left. That's not enough for a fast? I can't switch the eating window of 18:6 because that's the only time where I can have some food. Or do I have to extend fasting time by two hours today to at least compensate for the milk that I had? Or it's all gone and I need to restart tomorrow? Questioning because if I broke my fast just now then that means even with extending two hours of fasting, I still technically only fast for 13 hours... Any inputs are appreciated, guys. Thank you so much

Answer

Dont overthink it. You had some milk in the middle of the night, shit happens. Stick to your schedule.

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I was 2 hours into my 20:4 last night when i ate a cookie my daughter made because it’s Christmas and she was excited to share. Life happens, keep grinding.

Answer

Just keep to your plan and pretend the milk incident didn’t happen.

You’ll mess up and have bad days. The important thing is to not freak out.

So learn from this slip up.

You’re in this for the long term, so don’t let a little messsup ruin things.

Answer

What everyone else is saying is right – move on, keep your schedule, and don’t beat yourself up.

For me, what works is to think about fasting not as one big commitment I made two years ago and have more-or-less stuck to, but rather a process of changing how I approach thousands of micro-decisions. Your eating habits consist of many, many decisions you make throughout the day.

The reason fasting works (for me) is that it gives me an easy framework to make most of those decisions – am I going to eat that thing? No, I’m not on my window. Done. That simplicity lowers the demands on my executive function and makes it easier to stick to.

So just keep making the right decision. Aim for 100% compliance, but realize that you will occasionally make a different decision, whether intentionally or unintentionally. Learn from it, and move on.