Breaking Free from the All-or-Nothing Mindset

Mar 3

Ever felt like you had to go all in or it just wasn’t worth it? Or like…if you can’t do it EXACTLY how you think it’s supposed to be done it’s a waste of time/energy? Like if you couldn’t work out five days a week, meal prep perfectly, and drink a gallon of water daily, then what’s the point? That’s the all-or-nothing mindset at work, and it’s one of the biggest roadblocks to making lasting health changes.

Why This Mindset Holds You Back

The all-or-nothing approach convinces you that unless you’re perfect, you’ve failed. But life doesn’t work that way. Real progress happens when you focus on consistency over perfection—small, manageable changes that build momentum over time.

This mindset can be paralyzing. And if you look back at previous experiences, it MAY have been one of the things that have kept you from reaching your goals in the past. If you believe that missing one workout or having one “off” meal ruins everything, it becomes easy to quit altogether. But when you start to view health as a lifelong journey rather than a short-term challenge, you realize that every step counts—even the small ones. The secret to success isn’t perfection; it’s progress.

Let’s look at the science behind all this…

Studies on behavior change show that incremental habit-building leads to greater long-term success. When we set small, achievable goals, we get more dopamine-driven wins, reinforcing our commitment and making the process feel good instead of overwhelming.

A study published in the European Journal of Social Psychology found that habits take an average of 66 days to become automatic. That means your journey isn’t about drastic overnight changes—it’s about creating sustainable habits that you can do fairly consistently over time - creating a new lifestyle that includes these new healthy behaviors.

How to Shift Your Mindset

While this may not hit your SPECIFIC goals, it IS a great approach to either start your journey with creating healthier food choices.

Lower the Barrier to Entry:
Instead of aiming for a full 60-minute workout, commit to 10 minutes. Once you get started, you’re more likely to continue.
Celebrate Small Wins:
Recognizing progress, no matter how small, builds motivation and keeps you going.
Focus on One Change at a Time:
Avoid overhauling everything at once—master one habit before moving to the next.
Reframe “Failure” as Learning:
One unhealthy meal or skipped workout doesn’t erase progress. It’s what we do MOST of the time that matters - so learn from what isn’t working…and change the approach for success next time!