The ‘All or Nothing’ Trap - and How to Ditch It

Ever said, “I’ll start Monday”?

Or “Well, I’ve already ruined it today, might as well start again next week”?

Welcome to the “all or nothing” mindset — where you’re either all-in with your workouts, nutrition, sleep, and hydration… or completely off the rails with zero middle ground.

It’s one of the biggest mindset traps I see — especially with women trying to juggle families, work, ageing bodies, and their own health goals. We set the bar at perfection, and anything less feels like failure.

But here’s the thing:

You don’t need to be perfect to see progress. You just need to be consistent enough.

Why “All or Nothing” Doesn’t Work

This mindset often shows up like this:

• You miss one workout, so you skip the rest of the week.

• You eat something “off-plan” and decide the whole day is ruined.

• You wait until life “calms down” to start again… and spoiler alert: life rarely does.

All-or-nothing thinking turns small bumps into brick walls. It stops momentum dead in its tracks. And it keeps you stuck in a cycle of stop-starting that’s exhausting (and discouraging).

What to Do Instead

Here’s what works better — and lasts longer:

1. Aim for “Good Enough”

Didn’t have time for your full workout? Do 15 minutes.

No perfect meal in sight? Get some protein and fibre in and move on.
Progress isn’t about ticking every single box. It’s about keeping the ball rolling, even when you can’t sprint.

2. Zoom Out

One meal, one missed session, one average day doesn’t matter in the big picture.
You’re not trying to win a day. You’re building a life.

3. Create a “Plan B”

Have a backup for the days when motivation is low or life gets messy.
That might be a 10-minute walk, a quick home circuit, or a go-to snack you keep in your bag.
It’s not slacking — it’s smart.

4. Celebrate Imperfect Action

You showed up tired. You went for a walk instead of nothing. You made a balanced meal after a rough day.
That’s the stuff that builds real change. Clap for it.

Bottom Line?

The magic isn’t in being “all in.” It’s in not quitting when things aren’t perfect.

You’re allowed to be human. And you’re allowed to keep going — even on the messy days.

That’s how strong women actually get results.