One of the more detrimental mindset traps I see competitors fall into is all-or-nothing thinking

“If I can’t do it perfectly, why bother?” or “I already messed up, so f it.”

The days where one “off-plan” bite spirals into a full-blown binge, or when missing one workout makes you feel like your whole week is ruined

But perfection isn’t what gets you results—consistency is. And consistency isn’t about being perfect; it’s about showing up more often than not

So how do you break free from this cycle?

1. Recognize Extremes

Using the CBT tool of catch and change you can start by catching yourself when you use words like always, never, ruined, failed

These are red flags that your mindset is swinging to an extreme

Instead of “I ruined my progress by eating extra carbs,” reframe it to “I ate more than planned, this untracked portion is not going to be the end all be all to my progress.”

2. Focus on the Big Picture

Zoom out. One less-than___—it’s nothing in the grand scheme of your prep or improvement season. What actually moves the needle is what you do consistently.

3. Ditch the “Start Over Monday” Mentality

You don’t need a new week, plan, or a perfect reset to move forward. You need to make the next best decision. No drama, no criticism fed guilt—just action

4. Grace & Accountability

There’s a difference between self-compassion & excuses. You can acknowledge that you’re human without justifying bad habits. Instead of beating yourself up, ask, “What can I learn from this?” Then use that insight to make better choices next time. This is the “best” part about guilt; it can be a guide for growth

5. Build Trust

All-or-nothing thinking often stems from a fear of losing control. But real control comes from knowing that you get to decide how you respond in any moment. The more you prove to yourself that one “imperfect” choice doesn’t derail you, the more trust you build in your ability to handle setbacks & to make choices more congruent with your ideal

Progress happens in the gray area, NOT the extremes.

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