Breaking the All or Nothing Mindset
In the world of nutrition, it's easy to fall into an “all-or-nothing” mindset: either you're eating perfectly or you’ve completely fallen off track. This black-and-white thinking can make the allure of diets appealing but also impossible to sustain. As an intuitive eating dietitian, I see many clients frustrated with their history of following “great” habits perfectly and then completely falling “off the wagon”. This cyclic pattern in eating and wellness is not only tough on our bodies but also our self esteem! There is a better way to build lasting habits while letting go of the all or nothing mindset.
Start Small and specific
We often set big, ambitious goals like “I’m going to stop eating sugar entirely,” or “I’ll work out every day.” While setting goals is important, trying to make drastic changes all at once can lead to burnout. The habit also gains legs the more specific we can make it.
Old Version: I am going to workout everyday.
New Habit Version: I will walk for 10 minutes every weekday morning after breakfast.
Notice we didn’t start with a 60 minute HIIT class everyday? We kept the times approachable and specific. This will build consistency. Each small action contributes to your overall health and should be celebrated! By focusing on the progress you're making rather than perfection, you stay motivated and build confidence.
Practice Self-Compassion
When you approach healthy habits with an all-or-nothing mindset, it's easy to feel guilt or shame when things don’t go exactly as planned. Maybe you had a stressful day and skipped a workout or opted for fast food instead of cooking dinner. Rather than spiraling into negative self-talk, practice self-compassion. Remind yourself that one meal or missed workout doesn’t define your overall health.
As an intuitive eater, it’s important to recognize that life isn’t about rigid rules but about flexibility and kindness toward yourself. Embrace imperfections as part of the journey. Anticipate what roadblocks may occur with your goals and what you can do to work through these.
Focus on How You Feel, Not Just Results
When the goal is to lose weight or hit a specific milestone, it’s easy to obsess over numbers or feel discouraged if results don’t come quickly. Instead, try shifting your focus to how your habits make you feel. Do you have more energy after a balanced breakfast? Does a daily walk help you feel more relaxed and clear-headed? Sometimes I change the name of these habits to ‘me time’ to untangle what has previously had a negative connotation for clients to something positive.
Find Habits you enjoy that help you reach a healthier lifestyle.
Healthy habits should enhance your life, not create more stress. By paying attention to how you feel, you can build habits that are more aligned with your well-being.
Ditch the “On the Wagon” Mentality
The idea of being “on the wagon” or “off the wagon” reinforces a cycle of extremes. When you’re “on,” you might feel pressure to be perfect, and when you’re “off,” it can lead to guilt and overeating. Intuitive eating encourages a more fluid approach where there is no wagon to fall off.
Instead of focusing on what you’re doing right or wrong, ask yourself what you need in the moment. Are you truly hungry, or are you seeking comfort from food? With this awareness, you can honor your needs without feeling like you've failed when things don’t go as planned.
Try habit stacking
You have decided on a habit. It is something you enjoy AND it will add to a healthier lifestyle. Here is the roadblock…you forget to do it.
It can take an average of 66 days for a new habit to form.
What do we do to cement that great habit until that time? Some clients will use sticky notes or alarms as physical reminders for their new habit. Let’s try another successful option, habit stacking.
Habit stacking is adding a new habit onto an existing habit. We are much more successful at adding in new habits when we group them together; still keeping the habits small and defined.
Healthy Habit: Add a 5 minute meditation to my day.
Stacked Healthy Habit: Mediate for 5 minutes after I brush my teeth each night.
We kept the new habit small, specific and stacked it with something that (I’m taking a leap assuming) you do each night. As this habit forms and you notice the benefit you feel, you can decide whether to keep this at a 5 min meditation or extend it to 10 min- maybe try a 5 min stretch in its place.
Habit Stacking
It takes about 66 days to cement the average habit. Arm yourself with the most successful strategies to build consistency.
Grab my FREE Ultimate Guide to Habit Stacking.
self reflection
Take time to notice how your new habit has impacted your day. When we notice that a habit is bringing us more energy, better sleep or an improved mood we are much more motivated to continue the behavior. These feel good motivators work far better than a dietitian telling you “it’s good for you!”. Try the tool that works best for you in evaluating how you feel.
Discuss with a family member the habit change is going.
Reflect with your dietitian how you have felt with your new habit.
Reflect on a Habit Tracker visual. I like this option for clients who love to check things off and need the encouragement of seeing the previous checks. Pro Tip: Track two habits. One that you are doing a fairly consistently and your newer habit.
Journal notes on what has gone well, what has been a roadblock and how you have felt relative to your habit.
Life happens. There will be days when you don’t have time for your usual routine, and that’s okay. Flexibility is key to maintaining healthy habits over the long term. Instead of aiming for perfection, allow your habits to be flexible. If you miss a workout, you can take a rest day and get back to it when you’re ready. If you eat more than you planned, that’s not a setback, just a normal part of life.
With intuitive eating, the goal is to respond to your body’s cues and trust that you know what’s best for yourself in the moment. This flexible mindset creates space for both structure and spontaneity, helping you find balance.
Bottom Line
Building healthy habits doesn’t have to be an all-or-nothing endeavor. By starting small, practicing self-compassion, focusing on how you feel, and embracing flexibility, you can create a lifestyle that nourishes your body and mind without the pressure of perfection. Remember, health is a journey, not a destination. Let’s move away from extremes and instead build habits that are kind, sustainable, and rooted in self-trust.
Ready to build some new habits in your nutrition journey? Book a free discovery call HERE.