Reframes for All-or-Nothing Thinking

Language matters more than you think.

Beliefs matter more than you think.

How we talk to ourselves matters so much!!

So if you’re new to working on yourself and feeling those old beliefs and voices creeping back in your brain… I want you to save this post and remind yourself that YOU are in charge of YOU!! Automatic thoughts don’t get to win every time (but don’t worry if it’s hard at first, we are all a work in progress!!)

I can't eat this many carbs!

"I can choose to eat more carbs. Carbohydrates are an important fuel source for my body and I want to take care of my body. I deserve to be healthy! Even when it's scary for me to try something new, I'll remind myself that my body deserves to be fueled and carbs are not the enemy."

"I can't stay motivated"

"I know that motivation is fleeting. I cannot rely on motivation every day. Instead, I need to support my goals by building new behaviors and habits AND fostering the belief within myself that I can change my life in the ways that I want to. When I feel discouraged, I'll remember how far I've come and why I want to continue towards my goals.

"I can't miss a workout or I'm a failure"

"I can be making progress towards my goal even when I miss a workout.

I know that what I do most of the time matters more than what happens occasionally. One extra rest day doesn't mean I have to start over. I am still moving in the direction of my goals.

Slower progress in my journey does not make me a failure."

"It's impossible to eat this much protein"

"I am capable of planning for and preparing more protein on a weekly basis so it's available to me. Even when it's hard to change my existing habits, I'll remind myself of my fitness goals and why I want to try to increase my protein intake. It won't be perfect every day, but I know it will get easier with time as I continue to practice it!”

"I don't like eggs or meat so I can't eat more protein"

"I know that having less options available to me does not make something impossible, even if it does make it more effort. I get to choose how I fuel my body and I am capable of getting creative and doing research on other ways I can support my protein intake. Even when it's overwhelming, I'm capable of trying."

"It's too time consuming to pay attention to what I'm eating"

"I am willing to invest time and energy into reaching my health goals. I accept and acknowledge that effort is required to create change. I am worthy of this effort. Even when I get impatient, I'll remind myself that sustainable change takes time and I can enjoy the journey, too"