In simple terms, all-or-nothing thinking is thinking in extremes. Everything is all good or it's all bad. You're successful or you're a failure. If it's not totally perfect, it freaking sucks. This type of thinking is especially common when it comes to people making changes to their nutrition or exercise habits. In my time as a coach, I have met many people who are limiting themselves with an all-or-nothing mindset, often unknowingly."Oh, I know myself, I have to workout 6 days a week and drink a gallon of water a day and eat chicken and rice for every meal or I won't do it all." If that's you, it's time to change your thinking. Take it from a former all-or-nothing thinker: life is so much better when you reframe those extreme thoughts.
Be REALISTIC.
Wanting to do it all is great. I love when a client is ambitious! However, remember that you need to be realistic. If you set a schedule for yourself that is not sustainable or flexible with the uncertainties of life... you are going to burn out. Think about it like this: You're at a stop sign and you slam on the gas pedal and continue to speed along. Hate to break it to you, speed racer, but you are going to run out of gas much faster than if you gradually press on the gas pedal and maintain a moderate, steady pace. The same goes for working toward your health and fitness goals. It's a marathon, not a race, so think realistically and work at a sustainable pace.
SOMETHING is better than NOTHING.
Let's say you want to workout 5 times a week. Your hours change at work and now you can no longer make it to the gym all 5 days. Just because you can't make it to the gym 5 times per week as you had imagined, doesn't mean that you shouldn't go at all. Perhaps you can go 2 or 3 times instead. Can't workout for an hour? Do 30 minutes. Sure, it's not exactly what you had planned, but it's a hell of a lot better than doing nothing.
Maybe you've started tracking macros, to increase your awareness of serving sizes. However, you're on vacation with a group of friends and you're not in control of where you eat. You have two options: You can say, "f*ck it" and track nothing. Or, you can prioritize high-protein foods and vegetables and track what you can without making yourself crazy. Only one option will bring you closer to your goals.
In Conclusion...
Ditch the need for perfection. Yes, it's good to be ambitious and it's important to have a plan. However, it's equally important to expect obstacles and be ready to adapt. Just because things don't happen how you envisioned them doesn't mean you have to throw in the towel.
“If you wait for things to be perfect, you walk away with nothing.
Just jump in and get started.”
-Jennifer Ritchie
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