Either I’m perfect or I’ve failed. I’m smart or I’m stupid. I’m successful or useless. My life is amazing or my life is a train wreck. I’m either ‘on’ or ‘off’ my diet.
These are examples of All or Nothing thinking. All or nothing thinking is a mental filter in which we look at things in absolutes – black and white categories. There are often swings between strict restriction and uncontrolled chaos. In between these two extremes is usually the “f*** it moment.” This all or nothing mindset makes consistency seem impossible. Either we are “on” or “off”.
This lack of consistency leads to frustration and fluctuations in motivation. After several unsuccessful efforts, we may feel like we’re different and being fit and healthy isn’t for us.
We may also feel like being healthy deprives us of other valuable things in our life, like social activities or hobbies. We may feel like we have to be healthy exclusively or do nothing at all. We begin to think, “Either I stay at home and eat a healthy meal on a Friday night or I go out and drink 10 shots of whiskey with my friends.”
The truth is that no one is 100% perfect all of the time. When we accept this as fact, we can focus less on being perfect and focus more on making a slightly better decision. Only then we can begin to integrate being healthy with our social activities and hobbies.
How to Replace Irrational Thoughts
Awareness always comes before true change. Begin to track these irrational thoughts through journaling and ask yourself the following questions:
What would I tell a friend in this same situation (as opposed to what I tell myself)?
Are there any other possible responses besides blaming myself?
What is the evidence for and against this thought?
Make this journaling a weekly practice by scheduling 5 minutes before bed. Over time these questions will help you replace irrational thoughts with healthier, factual thinking.
References
Bryant, Cedric X.,, Green, Daniel J.Merrill, Sabrena., eds. ACE Health Coach Manual: The Ultimate Guide To Wellness, Fitness, And Lifestyle Change. San Diego, CA : American Council On Exercise, 2013. Print.
Berardi, Dr. John, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. second. Precision Nutrition. INC, 2012. 345-351. Print
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