Progress Over Perfection: The All-or-Nothing Mindset

It’s easy to feel overwhelmed when trying to “do all the things,” and that frustration can make you want to give up altogether. But here’s the thing- take a deep breath. You don’t need to be perfect. Sustainable, practical changes that fit your lifestyle are far more effective in the long run. Small, consistent steps in the right direction can create a big impact over time.

While it’s tempting to strive for perfection, holding yourself to an impossibly high standard will only lead to burnout and frustration. Life happens- bad days (or even weeks) are inevitable. But like any skill, building healthier habits gets easier with practice. Take it one day at a time, one choice at a time.

The same goes for eating more plants and fewer animal products. You don’t have to go all-in overnight- or ever! Simply choosing to add more whole, plant-based foods to your meals is already a powerful step for your health, the planet, and the animals we share it with. Progress, not perfection, is what truly matters.

My Own Journey: Finding Balance Over Time

Over the past 20 years of my wellness journey, I’ve gone through plenty of trial and error. I started as a vegetarian (who barely ate vegetables), transitioned into a junk-food vegan phase, and finally landed where I am today- focused on whole, plant-based foods. Even though this label fits me now, I don’t believe rigid dietary identities are always helpful. In fact, they can sometimes do more harm than good.

The Problem with Diet Labels

In a world overflowing with diet trends and nutrition advice, it’s easy to feel like you need to fit into a specific category. Labels like "Plant-Based," "Keto," or "Flexitarian" can be useful for understanding broad eating patterns, but they often create unnecessary pressure and limit flexibility.

Why Labels Aren’t Always Helpful:

Black-and-White Thinking: Feeling like you have to follow strict rules can be overwhelming. One misstep can make you feel like you’ve “failed,” leading to that all-or-nothing mentality.
Loss of Flexibility: Life is dynamic. A rigid label might make it harder to adapt to different situations, even when adjustments are necessary.
Judgment and Guilt: Labels can invite self-criticism or external judgment, making you feel guilty for not meeting the "ideal"- even if you're making meaningful progress.
Perfection Over Progress: Instead of focusing on sustainable habits, labels can encourage maintaining an image, which isn’t always aligned with long-term well-being.

Instead of striving to fit into a dietary label, focus on making choices that align with your goals and values. Whether it’s eating more plants, reducing animal products, or simply being more mindful of your food, every step matters. Labels aren’t the goal- your health, well-being, and sustainability are.

Fad Diets vs. Sustainable Nutrition

Fad diets often promise quick results but rarely deliver lasting health benefits. Sustainable nutrition, on the other hand, promotes long-term well-being.

Fad Diets:

Focus on extreme restrictions or the elimination of macronutrient groups.
Often lack essential nutrients, leading to deficiencies.
Tend to be difficult to maintain, causing yo-yo dieting.
Rely on "magic" foods or supplements with little scientific backing.

Sustainable Nutrition:

Emphasizes balance and variety across all food groups.
Prioritizes nutrient-rich foods for overall health and well-being.
Encourages lasting lifestyle changes rather than quick fixes.
Is rooted in evidence-based principles that support vitality.

Inputs vs. Outputs: Focus on What You Can Control

When people start learning about healthy eating and wellness, they often have big, ambitious goals- losing a certain amount of weight, running a marathon, getting off medications, or achieving a specific fitness milestone. These are all great aspirations, but here’s the catch: they’re outputs- the results. And the truth is, not every outcome is fully in your control.

What is in your control? Your inputs. The small, daily habits you practice are what ultimately shape your transformation. Instead of fixating on a future result, shift your focus to the things you can do today to support your health.

For example:

If your goal is to lose weight, eating a pound of vegetables throughout the day will help increase fullness, support digestion, and create a foundation for sustainable weight loss.

If your goal is to lower cholesterol, incorporating more soluble fiber from foods like oats, beans, and flaxseeds will naturally help reduce LDL ("bad") cholesterol and support heart health over time.
If your goal is to build muscle, consistently strength training three times a week while consuming enough protein will help stimulate muscle growth and strength.
If your goal is to eat less processed food, preparing simple, whole-food-based meals at home will naturally crowd out ultra-processed options and support better overall nutrition.

By focusing on inputs, you take the pressure off the outcome and put your energy into the process- where the real change happens. And over time, it’s unreasonable to assume you won’t reach your goal if you’re consistently taking action in the right direction.

Ease In vs. All In: It’s Not All or Nothing

If you’re not ready to fully transition to a plant-based diet- or if you never intend to- that’s perfectly okay! The goal isn’t perfection; it’s about progress. The key is to incorporate more plants into your meals in a way that feels manageable and enjoyable.

Ways to Ease Into a Plant-Forward Lifestyle:

“Crowd It Out” with Plants: Instead of focusing on what to eliminate, add more whole plant foods to your meals. Fill your plate with vegetables, whole grains, and legumes. Sneak “hidden veggies” into sauces, smoothies, and casseroles.
Time-Based Plant-Based: Set specific times or days for plant-based eating. Try plant-based breakfasts, Meatless Mondays, or even committing to a month like “Veganuary.” Small commitments help you explore plant-based options without feeling overwhelmed.
Plant-Based at Home: Make your home a plant-forward zone while allowing flexibility when dining out, attending social events, or traveling. This creates a strong foundation of plant-focused habits while maintaining balance.
Choose Where to Start: Identify specific animal-based foods you feel ready to reduce or eliminate. Maybe you start by cutting out red meat or dairy first. Small, intentional steps make the transition feel more manageable.
Start with Whole Foods: Focus on swapping processed foods for whole-food alternatives. Replace white bread with whole-grain options or choose homemade meals over packaged ones. Prioritizing nutrient-dense ingredients supports both health and an easier transition.
Taking the Leap: If you feel ready to go fully plant-based, sometimes diving in headfirst is the best approach. It might never feel like the “perfect” time, but sometimes, taking action is what makes you ready. You can always adjust your approach along the way.

The Bottom Line: Progress is What Counts

It’s not about how fast you get there- it’s about making intentional, sustainable changes that work for your lifestyle. Whether you’re taking small steps or making a big leap, every effort to include more plant-based foods is a step toward a healthier, more vibrant you.

Take a Moment to Reflect

Have you ever struggled with an all-or-nothing mindset when it comes to health or nutrition? If so, how can you reframe your approach to focus on progress instead of perfection?
Which "inputs" do you have control over right now that align with your health goals?
What is one small, sustainable change you can make this week to move toward a more plant-forward or balanced way of eating?

Progress Over Perfection - The All or Nothing Mindset