Have you been putting off workouts and meal prep and telling yourself you’ll just ‘start in January’?
This mindset can make-or-break your results – especially this time of year.
It has to do with “either/or” thinking … and in a nutshell, it works like this: Either you’re 100% on track… or you’re completely off.
If you’ve ever said, “I’ll start in the New Year,” or “I’ll start on Monday,” chances are you were caught in this kind of either/or thinking.
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Does this sound familiar?
This mindset is sneaky because when you’re “ON” or “GOOD” … you are all-in and feel like you’re making amazing progress. BUT the problem is … it’s pretty much IMPOSSIBLE to maintain in the long run.
One little slip-up can make you feel like a failure and want to give up – which can mean undoing ALL of the progress you made.
But there IS good news. There’s a happy medium that’s built on MODERATION.
It’s all about making healthy choices – choices that add value, energy, and positivity to your life … choices that actually make you FEEL BETTER …without being “ON” or “OFF” or “GOOD” or “BAD.”
For example, during the holiday season that could mean:
- Saying “yes” to a slice of your aunt’s famous pecan pie without feeling guilty,
- Choosing a wine spritzer instead of your uncle’s infamous eggnog loaded with heavy cream, extra sugar, and a double shot of bourbon because it’ll make you feel lousy a half-hour later,
- Getting your blood pumping by taking a brisk walk with your family or dog when you can’t get to the studio,
- Going to bed by 10 p.m. so you feel rested and energized for whatever tomorrow brings, or
- Chugging a glass of water first thing in the morning before pouring that cup of coffee so you feel hydrated and refreshed as you begin your day.
Why the “All or Nothing” Mindset Backfires
All-or-nothing thinking is actually a recognized cognitive distortion. Psychologists describe it as black-and-white thinking, where situations are viewed in extremes instead of on a spectrum.
When it comes to health and fitness, this mindset often leads to:
• Over-restriction
• Over-exercising
• Feeling guilty after normal indulgences
• Giving up completely after a small slip
Research from the National Institutes of Health shows that sustainable weight management and long-term behavior change rely on consistent moderate behaviors rather than extreme short-term efforts.
Perfection is not the goal. Consistency is.
Consistency lives in the middle.
Frequently Asked Questions About Breaking the All or Nothing Health Mindset
Why is all-or-nothing thinking so common with fitness and nutrition?
Health messaging is often presented in extremes. You are either eating clean or eating junk. You are either disciplined or lazy. You are either on track or off track.
This black-and-white framing makes it easy to believe that one imperfect choice cancels out your progress. Social media can amplify this by showcasing strict routines, dramatic transformations, and rigid programs.
In reality, long-term health is built on flexible consistency. Sustainable behavior change research consistently shows that moderation and adaptability produce better outcomes than rigid perfection.
Does one “bad” meal actually ruin progress?
No.
Physiologically, progress is influenced by patterns over time, not single meals. One slice of pie does not undo weeks of balanced eating. Just like one salad does not instantly create results.
What typically causes setbacks is the emotional reaction afterward. When someone thinks, “I already blew it,” they are more likely to continue overeating for the rest of the day or week.
Returning to balanced choices at the next meal prevents that spiral and protects your momentum.
How can I stay consistent during the holidays without feeling restricted?
Shift from restriction to intention.
Ask yourself:
• Will this make me feel good physically and mentally?
• Is this worth it to me?
• Can I enjoy this without guilt and move on?
You do not need to skip celebration foods. You simply want to avoid swinging between extremes.
Is moderation really enough to see results?
Yes. It is often more effective long term.
Research published in JAMA has shown that sustainable lifestyle adjustments produce better long-term maintenance outcomes than aggressive short-term interventions.
Moderation allows you to stay consistent year-round. Long-term consistency is what changes body composition, energy levels, and overall health.
What if I struggle with guilt after eating certain foods?
Guilt often comes from labeling foods as good or bad.
Instead, consider reframing food as:
• Fuel
• Enjoyment
• Culture
• Connection
When you remove moral judgment from food, it becomes easier to make balanced decisions without emotional fallout.
If guilt feels overwhelming or persistent, working with a registered dietitian can help you build a healthier relationship with food. You can find credentialed professionals through the Academy of Nutrition and Dietetics here:
https://www.eatright.org/find-a-nutrition-expert
How do I shift out of “I’ll start Monday (or ‘next week’ or ‘in January’) thinking?
Replace delay with action.
Instead of waiting for a perfect start date, choose one small behavior you can implement today:
• Drink a glass of water
• Take a 10-minute walk
• Add a vegetable to dinner
• Go to bed 30 minutes earlier
Momentum builds from action, not from waiting.
If you have been telling yourself, “I’ll just start in January,” remember this:
You do not need a new year.
You do not need a perfect week.
You do not need a clean slate.
You just need your next choice.
And that choice can start today.
Next Steps
Instead of using the “I’ll Start in January” line… decide to make deliberate choices on a case-by-case basis. You won’t lose ground – you’ll still be able to enjoy your favorites – and you can break out of that “good” or “bad” cycle of thinking.
What do you think?
Willing to give it a try over the next few weeks?
