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Are You Stuck in an All or Nothing Mentality?

Updated: Dec 18, 2025



Have you ever been super motivated and decided to jump into something new? Maybe it’s a new diet, maybe you decide to quit sugar all together. Maybe you decide that you're going to start working out everyday.


Then, that inevitable day comes where you miss a day, you mess you up. You end up feeling like a complete failure. Why did you even try to do that?? If you can't do something completely right or the way you want to do them, then what's the point?


We call this the all or nothing mentality.


This has us thinking in extremes, not allowing for any gray area. It can keep us from being able to see any alternatives in a situation. It keeps us from seeing possible solutions to a problem. It can bring some comfort in that it can bring simplicity and neatness to your life, but ultimately it is extremely limiting.


A fairly sure way to know if you are getting caught up in all or nothing, is if you're having extreme negative thoughts and evaluations of yourself. Our brain cannot move past a negative thing that is happening. We end up being incredibly harsh with ourselves for not meeting perfection. The negative comments we make to ourselves have us believe that our abilities and circumstances are fixed.


And let’s be real, perfection is unrealistic.



The all or nothing mentality is linked to a fixed mindset. Good news though! You can change an all or nothing mindset.


Here are a few places to start:

.

  • Be specific about your goals - it gives you a realistic time frame and expectations

  • Remember set backs are chances to learn and in turn to improve

  • Don't lean into the extremes in diets and fitness regimes (never, always or nothing)

  • Find your middle ground

  • Remember your morality doesn't come from the food you eat or whether you miss a workout or not

  • The process is often times more important than the goal or end

  • Remember there is no perfect way when it comes to YOUR health and fitness.


Breaking down the all or nothing mindset doesn't happen overnight. It happens through changing behaviors and interrupting thought patterns over and over again.









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