Today, let’s delve into a topic that resonates with many— the battle between all-or-nothing thinking and adopting a healthier mindset for success, especially when it comes to our eating habits.

Lately, I’ve noticed a common pattern among my clients at the clinic: the all-or-nothing cycle. We go through phases of strict adherence to a healthy diet, only to find ourselves tumbling down a rabbit hole of indulgence when things go awry. It’s a classic case of believing that one misstep ruins everything, leading to a complete halt of all positive habits.

In my group coaching program and 1:1 sessions, I often advocate for the 80/20 mindset as opposed to the all-or-nothing approach. This means allowing 20% of your meals to be a personal choice, providing flexibility and sustainability. While it’s easier said than done, let’s explore my three simple strategies to help you transition from an all-or-nothing mindset to a more balanced 80/20 approach.

1. Believe in Your Capacity to Change

The first step is acknowledging and believing in your ability to change. Many individuals lack confidence in their capacity to make positive changes in their habits. Awareness is crucial here—take note of the thoughts that surface when you feel trapped in the all-or-nothing cycle. Write them down and reframe them into positive affirmations. Remind yourself that you are capable of change, and affirmations like “I can change” or “I am capable of maintaining a healthy balance” can be powerful motivators.

2. Set Realistic and Achievable Goals

High expectations can often set us up for failure. Instead of imposing strict abstinence from certain foods or habits, focus on setting realistic and achievable goals. For instance, if you’re looking to reduce your alcohol intake, don’t go for an abrupt cut-off. Start with a goal like not drinking from Monday to Wednesday and gradually build from there. Celebrate small victories, as achieving realistic goals boosts confidence and paves the way for sustained progress.

3. Have Plan B and Plan C Options Ready

Life is unpredictable, and sticking to a perfect meal plan may not always be feasible. That’s where having backup options—Plan B and Plan C meals—comes in handy. Plan B meals are quick, easy but still nutritious. They act as a bridge between your ideal meals and emergency situations. Plan C meals are your last resort, a viable brought option when everything goes wrong. Knowing your options and having convenient alternatives readily available will prevent you from falling into the all-or-nothing trap.

In Plan B options, we want a decent protein source, some fibre and ideally a healthy fat. Plan B options look like a smoothie for lunch, scrambled eggs in a wrap or a pre-mixed salad bag with a tin of tuna. Plan C options are a brought option high in protein and lower on the starchy carbs. I love Peko Peko Rice Paper Rolls, Fine Foods WA Salad Bowls, a Grill’d Burger or a Zambreo’s burrito bowl.

Transitioning from an all-or-nothing mindset to an 80/20 approach is a gradual process that requires patience and self-compassion. By cultivating belief in your ability to change, setting realistic goals, and having contingency plans in place, you can create a sustainable and balanced weight loss mindset. Remember, it’s not about perfection but progress, and every small step counts.