It Doesn't Have to be All or Nothing

Oftentimes, when people are looking to make lifestyle changes they have an all or nothing mentality. I’ve even been guilty of this in the past. You know the cycle: first you set out with all of these goals about how much you're going to eat, what you're going to cut out, how many workouts you're going to do and how much water you're going to drink. Then you have a birthday party, or your kid gets sick, or something else happens and your beautifully laid plans go out the window. Instead of meal prepping cauliflower bowls and taking spin class you are cleaning up vomit and trying to manage conference calls. Life happens. But we all know lasting change has to come form lasting habits, so how do we manage to keep the habits when life gets in the way? For most of us, we don't.

Perfectionism Leads to Failure

This idea that you have to commit and do everything at once or you’ve failed is pushed heavily on social media. This can easily be seen in the 75 hard program. If you’re unfamiliar, it’s a 75 day challenge that has strict rules you must follow daily. It includes two 45 minute workouts, one of which must be outside, follow a diet of your choosing, no alcohol, read 10 pages of a non-fiction book and drink a gallon of water. It is a lot and if it sounds difficult, that’s because it is meant to be. Hence the name. The idea behind it is that once you successfully complete 75 consecutive days, you will have proven to yourself that you can do hard things and have self discipline.

At a glance, working out, reading books that may enrich your knowledge, abstaining from alcohol, being out in nature and drinking water are all things that are good for you. However, the idea that you need to follow such a strict regime to prove that you are the bad ass that you are, is honestly ridiculous. What happens if you get 5 days in and can’t do a second workout because of unforeseen circumstances? Are you now a failure? No! You are human!

The Problem With One-Size Fits All

75 hard and similar programs offer a one size fits all approach. What works for one person may not work for the other. Additionally, some of the rules lead to doing more than is necessary. The American Heart Association recommends 150 minutes of moderate to vigorous physical activity a week. 90 minutes a day is way more than you need. Additionally, it doesn’t leave room for rest. Everyone needs rest! A gallon of water is more than most people need in a day. For more information on what amount of water you should be drinking, check out my previous blog post, here. If you do manage to complete 75 consecutive days, then what? This challenge provides no guidance for what is next. Most people will go back to their regular habits/routines.

So How DO I Reach My Goals?

There is a better way to reach your goals and it starts with acknowledging that perfection isn’t sustainable. Deciding to prioritize your health doesn’t have to be all or nothing. Instead, focus on one small change at a time. It can be as simple as taking the stairs instead of the elevator or drinking more water. Once you’ve gotten that one thing down and you are successfully doing it 80% of the time, add something else. This will help you slowly and more sustainably get to the healthier lifestyle you want without setting yourself up for failure and disappointment. And if you do fall short one day, that’s ok! Tomorrow is a new day, simply try again. ​

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Written by Brittney Stokely, Dietetic Intern, RD2Be. For more information about Brittney check out her website at: ​https://brittneyestokley.wixsite.com/nutrition or her IG: @brittneystokelyRD