How To Get Healthier Without Getting It Perfect

Ever caught yourself thinking like this?

• “I ate a donut at breakfast… might as well eat junk the rest of the day.”

• “I missed Monday’s workout… this week is ruined.”

• “If I can’t meal prep perfectly, there’s no point in trying.”

Now flip it:

• Would you ever say, “I ate a carrot, so now I can only eat vegetables all day”?

• Or, “I walked the dog this morning, guess I have to keep moving nonstop to make it count”?

Sounds ridiculous, right? Yet that’s exactly how the “all or nothing” mindset sneaks into our fitness and nutrition habits… and that constant push for perfection can quietly sabotage your progress in every area of life.

Debunking the “all or nothing” mentality

This mindset shows up more often than you’d think: the belief that if you can’t do everything perfectly, it’s not worth doing at all. That kind of thinking can stop you before you even start. But here’s the truth, the science shows that consistency, not perfection, is what actually drives results.

The problem with “all or nothing”

Believing you must be perfect, for it to be worth it, can lead to:

• Cycles of restriction and burnout. Cutting out entire food groups or rigid dieting often backfires health and weight loss efforts, leaving you discouraged and disconnected from your body.  Research shows that overly restrictive diets are linked to poor long-term adherence (Tylka et al., 2015).  Not to mention, they can actually slow down your metabolism and create a negative relationship with food.

• Quitting workouts when life gets messy is common.  If you can’t go “all in,” you may convince yourself there’s no point.  But science shows that every bit of movement counts. The key is consistency, not perfection, and making movement a regular part of your day in any form.

Small wins, big impact

So, drop the “perfection” mindset and shift to making and celebrating the small, consistent actions you take to improve your health.  These small wins accumulate and drive real, measurable results…and science backs it up.

• A 2020 study in the Journal of Physiology found that brief, repeated activity “snacks” (as little as 4 minutes of stair climbing spread throughout the day) significantly improved cardiovascular fitness and insulin sensitivity.

• Research from the Harvard T.H. Chan School of Public Health shows that long-term dietary success is linked to consistent, balanced eating habits, not strict dieting or perfection. Flexible approaches promote better adherence and metabolic health.

• The American College of Sports Medicine emphasizes that cumulative physical activity throughout the day contributes meaningfully to both fitness and long-term health outcomes.

The takeaway?  Every action you take is a choice, a step that moves you either closer to your goals or further away. Small actions, done consistently, add up over time.

Ideas to try right away:

• Reframe movement:  Consider that it ALL counts!  And the more you do, the healthier you’ll be!  Try a walk with your dog, 10 minutes of stretching, a quick strength circuit (or exercise “snack”) between meetings, take the stairs, hit the treadmill for 5 minutes instead of taking that trip to the pantry.

• Ditch perfectionism: Aim for steady progress, not perfection. And remember, one less-than-ideal meal doesn’t undo your efforts.  It’s just as easy to get back on track as it was to fall off.

• Add, don’t subtract: Focus on what you can include, instead of what you need to remove. Try including more water, more vegetables, and more movement.

• Be inspired: Follow Infinitive on Instagram… these blogs reflect our philosophy and our Instagram content provides inspiration on how you can be better today than you were yesterday.

A Mindset That Works Across Generations

Whether you’re managing a career, raising a family, or enjoying retirement, the truth is the same: consistency wins. Building a sustainable lifestyle means embracing flexibility, curiosity, and compassion toward yourself.

At Infinitive Fitness Club, we are here to help curate plans, share tips, and support you however you may need it… momentum builds from steady movement. You got this! 

The information provided in this content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new exercise program, dietary changes, or health regimen.