The “All or Nothing” Trap (And How to Crawl Out)

Let’s cut to the chase: that voice whispering “If you can’t do it perfectly, why bother?” isn’t your motivator—it’s your saboteur. And it’s everywhere in fitness. Missed one workout? “Week’s ruined.” Ate a biscuit? “Diet’s over.” We’ve all been there. But here’s the ugly truth: perfectionism isn’t discipline—it’s procrastination in a six-pack costume. 

Why Your Brain Loves Extremes (And Why That’s Bullshit)  

It’s simple: your brain loves shortcuts. “All or nothing” thinking is easy. Nuance? That requires actual effort. But life isn’t binary. Fitness isn’t:  

- Rest days aren’t laziness—they’re part of the program.  

- A biscuit isn’t “failure”—it’s Thursday.  

- A 10-minute walk “counts” just as much as an hour lifting.  

The irony? Chasing perfect consistency guarantees burnout. And then? Nothing.

How to Break Free (Without Lowering Standards) 

1. Rewrite “Win or Fail”  

→ Old script: “Skipped gym? Waste of a membership.”  

→ New script: “Went twice this week? Better than zero.” 

(Progress isn’t a straight line—it’s a scribble.) 


2. Embrace the 80% Rule  

Aim for “good enough” 80% of the time. The other 20%? Life. 

→ Ate veggies at lunch? Win. 

→ Forgot protein shake? Doesn’t erase the veggies.

3. Ask: “What Would I Tell a Friend?”  

You’d never scream “QUITTER!” at a mate who missed Pilates. So why yell it at yourself? Talk to yourself like you would talk to a loved one, firm but kind.  

4. Celebrate the “Messy Middle”  

- Did 5 minutes of stretching count? Yes.  

- Chose stairs over lift? Win.  

- Actually listened to your body resting? Gold star.  

The Bottom Line  

“All or nothing” isn’t high standards—it’s self-sabotage in lycra. At MHF, we’d rather see you move imperfectly for years than burn out in a month chasing perfect. Your worth isn’t measured in unbroken streaks. It’s measured in showing up—however that looks today.  

Now go eat the biscuit. Or don’t. Just stop torturing yourself about it.

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The Quietly Radical Act of Eating Slowly (And Stopping at 80%)