All in or all out? Why this may not be the best for long term fitness.

Fitness through a lifetime can make plenty of twists and turns. Many begin it with big goals and aspirations which is an excellent motivator when we're starting some thing new and different. We know taking care of our bodies is something vital for a long healthy life and it's fun to pursue when it's fun and everything is reving and going and progressing! So what happens when the shiny wears off or the progress stalls or it becomes less "fun?" One psychological hurdle that often comes into play is the tendency to think in extremes – the "all or nothing" mindset. In today's blog post, we'll explore the psychology behind this mindset, its impact on fitness, and how to work on overcoming it. A lifetime of fitness is on the other side of this mindset shift!

What is an "All or Nothing" Mindset in Fitness?

The "all or nothing" mindset is a cognitive distortion where individuals see things in black and white, with no room for shades of gray. In fitness, this thinking pattern often shows ups in a few ways:

1. Extreme Expectations: People with this mindset often set goals that are unsustainable, such as expecting to exercise for two hours every day or completely eliminating all unhealthy foods from their diet. There is a reason people love 75 Hard, Keto Diet, Carnivore Diet etc. The expections are high and rigid. This can often seem "easier" to follow as the rules are clear, but the sustainability is low.
2. Perfectionism: They demand perfection from themselves and see any deviation from their strict fitness or diet regimen as a failure. Deviation=Failure.
3. On-Off Approach: It's either a strict diet and/or exercise routine or nothing at all. There's no middle ground. People often will start a strict routine, thinking it's the only way to be successful. There isn't space for a 50% effort or 50% of the time doing something meaningful.

What are the psychological Roots of "All or Nothing" Thinking?

There are many, but here are a few that may ring true for you:

1. Societal Pressure: We are constantly shown and told what "fit" looks like and how it behaves. Take a peak at your social feed. How many accounts or ads do you see about a supplement or product that's gonna be THE THING to get your fit or healthy? How many times a day do you see an account share their "hacks," "tips", or "just do this..." We are getting fed ALOT of influence on what healthy and fit should be and vast majority of it is unhelpful and distracting.
2. Instant Gratification: We live in a world where we expect quick results. This mindset makes it difficult to appreciate the incremental progress that comes with consistent effort. Patience is not a talked enough part of making change. Anyone else eat better for a week or exercise 4 times and wonder why they haven't lost weight yet? No? Just me?? Okay... :-)
3. Fear of Failure: People fear failing to meet their high expectations, so they avoid starting at all or give up prematurely. This one is common among high achievers in general. We have a hard time believing that failing could be a good thing. (See my previous post about having a growth mindset!)

How could "All or Nothing" Thinking Impact my Fitness

1. Burnout: Trying to maintain a strict fitness or diet regimen can lead to burnout. Back to that sustainability piece!
2. Inconsistency: When individuals fail to meet their extreme goals, they often abandon their fitness routines entirely, leading to inconsistent progress. If you only allow yourself to 100% or 0%, we miss a WHOLE bunch of 60-80% days that can keep us moving towards our goals!
3. Negative Self-Image: When we only pursue perfection, our self talk can get kinda nasty. Ever had a negative train of thought take over when you missed a workout or ate a whole pizza? No? Just me?? Okay... :-)
4. Reduced Motivation: The constant pressure to be perfect can reduce motivation and enjoyment in fitness activities, making it more likely that people will quit altogether. It's ok to feel unmotivated at times. Let's normalize doing things even when we're feeling blah.

How do We Overcome the "All or Nothing" Mindset?

So, cool, you've sorted out that you may struggle with this at times. Now what?

1. Set Realistic Goals: Take a look at your life and take into account that things may ramp up or down at any time. What can you do consistently even when life gets a little bonkers? 
2. Practice Self-Compassion: Be kind to yourself without letting yourself off the hook completely. This is a delicate balance. Some days do the thing when you don't want to. Some days don't do the thing. We need both.
3. Embrace Moderation: Health and longevity is a LIFELONG pursuit. There is no destination so what's the rush? When you've got more to give, give it! When you don't, dial it back a bit! You'll go through all kinds of seasons so look for the continuation of your fitness in each one.
4. Seek Support: Hey-o! Yeah, that's us. We literally exist for this stuff. Exercising solo is cool, but doing it with a supportive team helps us all navigate the nitty gritty and tough spots. If you're struggling, reach out. If not us, find a friend or two who also are in the midst of sorting this all out!

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The "all or nothing" mindset can be a significant roadblock in our pursuit of health. Recognizing the psychological factors that contribute to this way of thinking and looking for ways to be proactive when it pops ups are helpful ways to combat it's impact!

In the pursuit of excellence,

Sarah