How to Break Free from All-or-Nothing Thinking
Ever feel like if you can’t do something perfectly, it’s not worth doing at all? That’s called all-or-nothing thinking, and it’s one of the biggest roadblocks to consistency in health and fitness. The truth is, progress doesn’t require perfection—just small, steady efforts over time.
All-or-nothing thinking sounds like:
“I don’t have time for a full workout, so I’ll skip exercise today.”
“I ate one unhealthy meal, so my whole day is ruined.”
“I missed a day of my routine, so I might as well start over next week.”
Sound familiar? The problem with this mindset is that it keeps you stuck in a cycle of extremes, rather than focusing on what you can do in the moment.
How to Shift to an All-or-Something Mindset:
Lower the Bar: A 10-minute workout is better than none. A single home-cooked meal still counts.
Focus on Consistency Over Perfection: Showing up, even in small ways, builds long-term habits.
Reframe Setbacks: Instead of “I messed up,” try “That wasn’t ideal, but I can still make a good choice next.”
Celebrate the Small Wins: Every little effort counts and moves you forward.
Examples of “Something” Instead of “All or Nothing”
No time for the gym? Go for a 15-minute walk.
Had fast food for lunch? Make a balanced choice for dinner.
Feeling unmotivated? Stretch or do a few bodyweight exercises instead of skipping movement entirely.
Real Talk from Me: As a full-time student, coach, and business owner, my days are unpredictable. If I relied on everything going exactly as planned, I’d never make progress. Some days, my workout is just a few squats between study sessions. Some weeks, I rely on quick, simple meals instead of elaborate recipes. The key is to keep moving forward—imperfect action is still action.
Try This: Next time you catch yourself thinking “I might as well wait until tomorrow/next week to start fresh,” challenge yourself to do something small instead. See how shifting from “all or nothing” to “all or something” makes a difference in your consistency.
You’re doing better than you think!
Always in your corner,
xoxo,
Paige
P.S. Want help creating habits that last—even when life gets busy? My 30-Day Habits Challenge is designed to help you build consistency with small, sustainable changes. Join now and break free from all-or-nothing thinking!
