DAY 16: BREAKING ALL-OR-NOTHING THINKING

I want to talk about something that stops more people than any workout ever will:

All-or-Nothing thinking.

You know how it goes:
You eat something “off plan,” miss a workout, or overdo it at dinner…
and suddenly your brain goes:

“Well, I messed up… might as well start again Monday.”

This mindset is the #1 progress killer.

Not food.
Not carbs.
Not missing one workout.
The mindset.

Here’s the truth:

One meal doesn’t make you fit.
One meal doesn’t make you unhealthy.

It’s what you do MOST of the time that counts.

You don’t need a “perfect day” to make progress.
You only need a better choice than yesterday.

Why All-or-Nothing Doesn’t Work

Because life is not perfect.

You’re going to:

• Have long days

• Eat out

• Miss workouts

• Travel

• Get stressed

• Have cravings

If your success depends on perfection, you’ll quit every time life gets messy.

But if your success depends on showing up again after one slip, you win long-term.

What to do instead

1. Neutralize the moment

Don’t say “I messed up.”
Say: “Okay. What’s my next good choice?”

That one question changes everything.

2. Get right back on track

Not tomorrow.
Not Monday.
Next meal. Next habit. Next rep.

3. Keep the day “neutral”

One high-calorie meal doesn’t matter.
What matters is avoiding the spiral.

4. Focus on the week, not the moment

If you hit your habits 70–80% of the time, you WILL make progress.

Today’s Focus

If you slip today—big or small—remember:

It’s one moment, not your whole journey.
Choose one good action and move forward.

You don’t need perfection.
You need persistence.

— Aquiles
Diamante Training