As someone who has been in the fitness industry for 10+ years, the most common trap I see people falling into is the “all-or-nothing” mindset. This mindset causes people to live and exist in black-and-white. The idea that you have to be perfect or not bother at all can leave you feeling burnt out, stressed, frustrated, and defeated.
I am a certified Intuitive Eating Counselor and many of the Intuitive Eating (IE) practices transfer over to more than just nutrition. In Intuitive Eating, it’s encouraged to get comfortable living in the “grey”. This is more of a middle ground that helps us achieve our goals in a less rigid and unrealistic way.
It can feel pretty uncomfortable to hit the brakes when you’re tempted to go from 0-100! However, we know that going too hard, too fast will lead us to falling off track.
Here are the top 3 ways you can help make your goals stick:
- Focus on progress over perfection. This one often sounds pretty cliche, but it is important and true! Whether it’s adding 10 extra minutes of movement into your week, fueling with an extra snack in your day, or simply listening to your body when it needs rest, these incremental changes add up over time. Progress might not look linear, but over the long run, these steady improvements make a significant difference.
Tip: When your day doesn’t go as planned, ask yourself “What is the next best thing I can do to support my goals?”. You may not have been able to hit your planned workout for the day, but you may be able to park your car further and get some extra steps in. While this isn’t the ideal scenario, it is still something that contributes to progress over time. - Set goals rooted in the process, not just outcomes. While it can be helpful to have tangible targets, the most sustainable goals are those that align with your deeper values and lifestyle. For example, instead of focusing solely on “losing weight,” consider the underlying reasons why. You may be wanting to improve your health. Maybe it’s about feeling more energized, being able to participate in activities you love, or taking care of your long-term well-being. These are more meaningful motivators that will help you create and stick to your goals when the going gets tough. This approach helps you really appreciate the journey, not just the destination. Not only that, but it makes the process a lot more rewarding and enjoyable.
Tip: Reflect on why your goal is important to you. When setting new goals, ask yourself “Why do I want to achieve this?”. For example, if your goal is weight loss but the why behind it is feeling more energized- you can start by setting goals that can actually help you feel more energized. This could be fueling more regularly in your day or getting to bed 30 minutes earlier. These actions may lead to an ideal outcome for you, but are focused more on the habits and process along the way. - Be kind to yourself when things don’t go as planned. Life happens and we are all human! Whether it’s a busy week at work, an injury, or just feeling unmotivated for a few days- we can all relate. Have you ever felt like you failed when a setback comes up and decided to give up altogether? In these moments, being compassionate with ourselves is how you’ll end up sticking to your goals long-term. Adjust your plan, rest if you need to, and then get back to your planned routine when you’re ready. This kind of flexibility is key to long-term success!
Tip: Practice self-compassion by talking to yourself the way you would a friend. Instead of harsh self-talk, offer yourself understanding and encouragement. Remember, the journey isn’t about being perfect. It is about being kind to ourselves and our bodies, making small steps towards our goals daily, and doing things that make us feel good.
The key takeaway: don’t worry about being perfect, focus on the process (not just the destination), and be kind to yourself along the way!
