Ditch the All-or-Nothing Mindset & Actually Make Progress

Daniela Faig
Feb 1
3 min read

Bye-bye, January—wait, what?! One month of the new year is already gone! Crazy, right? January always starts with big plans, fresh goals, and excitement about the changes we’re going to make. Then… life happens. We miss a workout, eat something “off-plan,” or don’t stick to the schedule we promised ourselves. And suddenly, we feel like we’ve failed.

If this sounds familiar, take a deep breath. It’s not too late to start. In fact, letting go of the all-or-nothing mindset is the key to making progress that actually lasts.

The Problem: Why "All or Nothing" Holds You Back

We tend to see things in extremes—either we’re on track, or we’ve completely failed. This shows up in every part of life:

“I ate a slice of pizza, so my diet is ruined.”

“I missed a workout, so I might as well give up.”

“I don’t have an hour to work out, so I won’t do anything.”

Sound familiar? This mindset keeps you stuck. Instead of allowing yourself to be flexible, you get caught in a cycle of guilt and frustration. But here’s the truth: progress is never all-or-nothing.

As James Clear says in Atomic Habits, "Every action is a vote for the type of person you want to become." Even small actions count.

5 Ways to Ditch the All-or-Nothing Mindset

1. Reframe Your Setbacks—They’re Just Pauses

Life happens—there are birthdays, busy days, and unexpected plans. But one off day doesn’t erase all your progress. Instead of saying, I failed, remind yourself:

- “One meal doesn’t define my diet—I’ll make my next choice a healthy one.”

- “Missing one workout doesn’t mean I’m starting over—it’s just a small pause.”

The Gifts of Imperfection by Brené Brown teaches us that perfection isn’t the goal—resilience is. Get back on track without guilt.

2. Be Kinder to Yourself

We’re often our own worst critics. But beating yourself up only makes change harder. Instead, shift your mindset:

❌ “I only worked out twice this week. I failed.”

✅ “I worked out twice—that’s two more times than if I did nothing!”

When you celebrate small wins, you’re more likely to stay consistent.

3. Avoid Overcommitting—Small Steps Win

Big, drastic goals often set us up for failure. Instead of saying, I’ll work out every day and cut all sugar, start small and build up:

15-minute workouts instead of an hour.
Adding more veggies instead of cutting everything “bad.”
Aiming for consistency over intensity.

Small changes done consistently lead to lasting results.

4. Stop Comparing—Your Journey is Yours

We compare ourselves to past versions of ourselves (I used to be in better shape) or to others (She’s doing better than me). But comparison only slows you down.

Focus on today—what’s one thing you can do to move forward?
Be patient—growth takes time.

5. Just Start—Even If It’s Small

One of the biggest lies we tell ourselves is, If I can’t do it perfectly, I shouldn’t do it at all. But progress is built on imperfect, consistent action.

If you can’t work out for an hour, do 10 minutes.

If you can’t eat perfectly, just aim for better choices.

If you can’t tackle a big goal, break it into small steps.

Once you start, momentum builds.