Stay Consistent Without the All-or-Nothing Trap
28 February 2025
Ever feel like every time you try to commit to your health and fitness, life throws something at you? Work gets crazy, the kids get sick, your schedule is all over the place, and suddenly, you’ve missed workouts, your meal plan is out the window, and you feel like you’re back at square one.
But before we dive in—I’ve got a freebie for you! If you’re tired of the all-or-nothing cycle, my Breaking Free from the All-or-Nothing Trap workbook will help you make small, meaningful steps toward consistency that actually works.
Here’s the truth: life is never going to slow down. There will always be another event, another stressful week, another reason why it’s “not the right time.” But that doesn’t mean you can’t still make progress.
Let’s break the cycle. Here’s how to stay on track—even when life gets chaotic.
1️⃣ Lower the Bar (It’s Not All or Nothing)
The biggest mistake? Thinking you have to go all in or not bother at all.
🚫 “I don’t have time for my full workout, so I may as well skip it.”
🚫 “I didn’t meal prep this week, so my nutrition is ruined.”
🚫 “I missed a few days—might as well restart next Monday.”
This mindset is what’s keeping you stuck. Something is always better than nothing.
✔ No time for a full workout? Do 10 minutes. Move your body in any way you can.
✔ Didn’t prepare meals? Make the best choices with what’s available.
✔ Missed a few days? Pick up where you left off—no guilt, no punishment.
Progress isn’t about being perfect. It’s about showing up in whatever way you can.
2️⃣ Have a ‘Plan B’ (Because Life Happens)
Instead of relying on motivation, set yourself up to succeed no matter what.
🔹 No time for the gym? Have a quick home workout ready to go.
🔹 Running around all day? Keep a protein bar or snack in your bag so you don’t skip meals.
🔹 Feeling exhausted? Swap an intense workout for a walk or stretching.
A backup plan means you don’t have to rely on “feeling motivated.” You just adjust and keep going.
3️⃣ Ditch the Guilt (You’re Not ‘Failing’)
Missed a workout? Ate something off-plan? You are not starting over.
One off day doesn’t erase all your progress. But guilt will make you spiral into thinking you need to “restart.” You don’t. You just need to keep going.
Instead of:
❌ “I stuffed up. I’ll try again next week.”
Try:
✔ “That wasn’t my best day, but I’m still on track.”
Let go of the pressure to be perfect. Progress happens when you keep showing up—even when it’s messy.
4️⃣ Focus on What You Can Do (Not What You Can’t)
Too often, we get stuck thinking about everything we didn’t do.
❌ “I only worked out twice this week.”
❌ “I wasn’t perfect with my meals.”
❌ “I didn’t drink enough water.”
Instead, focus on what you did right and build from there.
✔ “I got two great workouts in—better than none.”
✔ “I made some good food choices even on a busy day.”
✔ “I drank more water today than yesterday.”
Small wins matter. Stack them up, and they’ll carry you forward.
Keep It Simple, Keep Going
The way you speak to yourself matters. If you keep telling yourself, “I always fall off track,” or “I never stick to anything,” your brain starts to believe it. Instead, shift the narrative. Try, “I’m learning to be consistent,” or “I’m figuring out what works for me.” The words you choose shape your actions—so make them work for you, not against you.
You don’t need a perfect routine. You don’t need more time or more motivation. You just need to find ways to keep showing up, even when life isn’t ideal.
✨ Lower the bar. Something is always better than nothing.
✨ Have a Plan B. Set yourself up for success.
✨ Ditch the guilt. One off day doesn’t erase progress.
✨ Focus on what you can do. Small wins add up.
Life will always be busy. But you? You’ve got this.
If you struggle with perfectionism and the all-or-nothing mindset, it’s time to break free.
💬 What’s one small thing you can do today to keep moving forward? Drop it in the comments—I’d love to hear it!
Love,
Hayley x
Sunday Sanctuary Health Co. 
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