Embarking on a fitness journey is an empowering decision, but it’s not uncommon to encounter struggles along the way. If you’re finding it difficult to achieve your fitness goals despite your best efforts, your mind might be playing tricks on you. Cognitive distortions, or irrational ways of thinking, can sabotage your progress by affecting how you perceive your efforts and results. Let’s explore how these distortions can manifest during your fitness journey and what you can do to overcome them.
1. All-or-Nothing Thinking: “If I’m Not Perfect, I’ve Failed”
How It Shows Up:
You might think, “If I can’t stick to my workout and diet plan perfectly, there’s no point in continuing.” This rigid mindset can lead to giving up entirely after one small slip-up, such as missing a workout or indulging in a treat.
How to Overcome It:
Fitness is not about perfection—it’s about progress. Remind yourself that every step forward counts, and one setback doesn’t erase all your efforts. Instead of dwelling on what went wrong, focus on getting back on track with your next meal or workout.
2. Overgeneralization: “I’ll Never Be Able to Reach My Goal”
How It Shows Up:
After a bad week or not seeing immediate results, you might conclude, “I’ll never be able to reach my fitness goal.” This kind of thinking overlooks the progress you’ve made and can lead to feelings of hopelessness.
How to Overcome It:
Acknowledge that setbacks are a natural part of any journey. Rather than writing off your entire effort, recognize that progress is often gradual. Celebrate small wins along the way to keep yourself motivated.
3. Mental Filtering: “I Only See My Failures”
How It Shows Up:
You might focus solely on the negatives, like a missed workout or a day of poor eating, while ignoring all the positive steps you’ve taken, such as consistently exercising or eating healthier meals most of the time.
How to Overcome It:
Shift your focus to the bigger picture. Try keeping a journal where you log your achievements, no matter how small. By acknowledging both your successes and areas for improvement, you can maintain a balanced perspective.
4. Discounting the Positive: “My Success Doesn’t Count”
How It Shows Up:
Even when you achieve something, like losing a few pounds or completing a challenging workout, you might dismiss it by thinking, “That was just luck,” or “It doesn’t matter because I should have done better.”
How to Overcome It:
Learn to celebrate your successes. Every achievement, no matter how small, is a step towards your goal. Acknowledging your progress will help build the confidence and motivation needed to continue.
5. Jumping to Conclusions: “I’m Going to Fail Anyway”
How It Shows Up:
- Mind Reading: You assume others are judging you negatively at the gym or for your appearance, which can make you feel self-conscious and demotivated.
- Fortune Telling: You predict failure before you’ve even given yourself a fair chance, thinking, “I’m never going to be able to stick with this program.”
How to Overcome It:
Challenge these assumptions. Ask yourself, “What evidence do I have that this thought is true?” Often, these thoughts are based on fear rather than reality. Focus on what you can control, like your effort and attitude, rather than worrying about what others might think.
6. Magnification or Minimization: “My Mistakes Are Huge, My Successes Are Small”
How It Shows Up:
- Magnification: You blow small mistakes, like eating a piece of cake, out of proportion, thinking, “I’ve completely ruined my diet; I might as well quit.”
- Minimization: You downplay your successes, thinking, “It’s not a big deal that I worked out today; I still have so much more to do.”
How to Overcome It:
Keep things in perspective. One mistake doesn’t define your entire journey, and every success, no matter how small, moves you closer to your goal. Practice giving yourself credit where it’s due, and don’t let minor setbacks derail your progress.
7. Emotional Reasoning: “I Feel Like I’m Failing, So I Must Be”
How It Shows Up:
You might believe that because you feel frustrated or discouraged, it means you’re not making any progress. This can lead to giving up because you think, “If I feel this way, I must be failing.”
How to Overcome It:
Feelings are not facts. Emotions can fluctuate day to day, but they don’t necessarily reflect the reality of your progress. Keep track of your results in more objective ways, like logging workouts, taking measurements, or noting how your clothes fit.
8. “Should” Statements: “I Should Be Further Along”
How It Shows Up:
You set rigid, unrealistic expectations for yourself, like, “I should never miss a workout,” or “I must lose 10 pounds this month.” When you don’t meet these expectations, it can lead to feelings of failure and disappointment.
How to Overcome It:
Replace “should” with more flexible language like “I’d like to” or “I’m working towards.” This shift in language reduces pressure and allows you to focus on making sustainable changes rather than striving for perfection.
9. Labeling: “I’m a Failure Because I Made a Mistake”
How It Shows Up:
You might label yourself negatively after a slip-up, thinking, “I’m such a failure for not sticking to my diet,” instead of recognizing that everyone makes mistakes.
How to Overcome It:
Separate your actions from your identity. Making a mistake doesn’t make you a failure—it’s just part of being human. Instead of labeling yourself, focus on what you can learn from the situation and how you can improve moving forward.
10. Personalization: “It’s All My Fault”
How It Shows Up:
You might blame yourself for things that are beyond your control, such as thinking, “It’s my fault that I didn’t lose weight this week,” without considering other factors like natural weight fluctuations, stress, or muscle gain.
How to Overcome It:
Understand that many factors influence your fitness progress, and not all of them are within your control. Focus on what you can control, like your daily habits and mindset, and let go of the rest.
Conclusion
Cognitive distortions can be powerful barriers on your path to fitness, but the good news is that they can be overcome. By recognizing these distortions, challenging them, and replacing them with more balanced thoughts, you can develop a healthier mindset that supports your fitness goals. Remember, the journey to a fitter you isn’t just about physical transformation—it’s also about transforming the way you think. With the right mindset, you can overcome any obstacle and achieve the results you’ve been striving for.
f you are currently a client of Catalyst Fitness & Personal Training, reach out to your coach and tell them what cognitive distortions you feel you are struggling with. They can help you work through these mental roadblocks to keep you on track with your goals. If you’re not yet a client, you should be! Text “Catalyst” to 954-280-4829 to learn more about our training programs and how we can help you achieve your fitness goals.
