When it comes to improving our health, most of us set goals with the best of intentions.
Whether it’s eating healthier, exercising more, or managing stress, we often picture a perfect outcome—a flawless meal plan, daily workouts, or a complete transformation overnight. Yet, this all-or-nothing approach often leaves us feeling overwhelmed or defeated when life inevitably throws challenges our way.
In my clinical experience, the key to long-term success isn’t about perfection, but about reframing our mindset. Now, I am a self-confessed perfectionist. I am acutely aware of how in business and at home this can often get in the way of progress. One area that I managed to let go of my perfectionist tendencies in quiet some time ago, was my diet and lifestyle. Now this might sound strange coming from a nutritionist! But I truly believe that shifting the way we think about nutrition and lifestyle changes can empower us to reach our goals while enjoying the journey.
Here are a few key shifts that I have found useful to explore with my clients, and with myself:
Perfectionism vs. Progress
Perfectionism can be a double-edged sword. While it motivates us to aim high, it also sets us up for disappointment when we can’t meet unrealistic standards. For instance, if your goal is to eat a perfectly balanced diet every day, even a small slip—like having a dessert or skipping a planned meal prep—might feel like a failure. This mindset often leads to a cycle of guilt, frustration, and giving up altogether.
Instead, focus on progress over perfection. Every positive choice, no matter how small, is a step forward. Did you add an extra serving of vegetables to your dinner? That’s progress. Did you swap a sugary snack for a more balanced one? Another win. Celebrate these small victories—they’re the building blocks of sustainable change.
A colleague recently shared a useful hack with me. Rather than beating yourself up for the one tiny slip, ask yourself 'what else is true'?
So for example, I had some chocolate after my lunch today. What else is true? I had a really nutrient-dense and balanced lunch. I've been keeping on top of my hydration. I've been prioritising quality sleep recently and I'm feeling good.
See what I mean? When we beat up on ourselves about the 10% we forget about where we have been showing up for the 90%.
(N.B. There's nothing wrong with a bit of chocolate after lunch every now and then)
Reframing Challenges as Opportunities
Life is unpredictable, and sticking to a rigid plan can feel impossible when unexpected events arise. A busy workday might disrupt your meal schedule, or a stressful situation might lead to emotional eating. Instead of viewing these moments as setbacks, see them as opportunities to learn and adapt.
Ask yourself:
What worked well today?
What could I do differently next time?
This reflective mindset helps you approach challenges with curiosity rather than self-criticism, making it easier to adjust and move forward.
So for example, I had a stressful day at work and when I cam home I ate a packet of biscuits even though I wasn't really hungry. What could I do differently next time? I could soothe my nervous system after a stressful day with a conversation with a friend or hot bath. I could take myself out for a walk or do something that makes me really happy and changes my headspace like a hobby or activity.
Focus on What You Can Add, Not What You Should Avoid
Many nutrition plans start with a long list of “don’ts”: Don’t eat sugar, don’t drink caffeine, don’t eat refined carbs. While this approach might work temporarily, it often leaves us feeling deprived and resentful.
A more positive and sustainable strategy is to focus on what you can add to your diet instead of what you should cut out. Think about nourishing your body with colourful vegetables, protein-rich foods, healthy fats, and hydrating drinks. When you prioritise filling your plate with nutrient-dense options, there’s naturally less room for the less healthy choices.
Small Changes, Big Impact
Big goals are achieved through small, consistent actions. If you’re trying to overhaul your eating habits, start with one manageable change. For example:
Add a serving of vegetables to one meal a day.
Drink a glass of water before your morning coffee.
Replace one processed snack with a whole food option like fruit or nuts.
By focusing on one change at a time, you’re more likely to build habits that stick—and each success fuels motivation for the next step.
Cultivate Self-Compassion
Perhaps the most important mindset shift is practicing self-compassion. Change is hard, and no one gets it right all the time. Treat yourself with the same kindness and encouragement you would offer a friend. Remind yourself that setbacks are a natural part of the process, not a reason to quit. Just because you take one step backwards doesn't mean you've gone back to square one.
Reframing your nutrition goals isn’t about lowering your standards—it’s about approaching them with a mindset that sets you up for success. If you are interested in exploring how to shift your mindset to achieve your health goals, you can book a free introductory call with me here.
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