Editing 1course Mindsets (section)

==== Overcoming All-or-Nothing Thinking ====
Shifting from all-or-nothing thinking to a more balanced perspective involves recognizing cognitive distortions and practicing new ways of thinking. Here’s how to start:

'''1. Recognize Cognitive Distortions''': Become aware of when you’re engaging in all-or-nothing thinking. Notice the words "always," "never," "perfect," and "failure" in your self-talk.

'''Example''': When you catch yourself thinking, "I always mess things up," challenge this thought by listing times you’ve succeeded.

'''2. Embrace the Gray Areas''': Life is rarely black and white. Practice seeing the middle ground and acknowledging the nuances in situations.

'''Example''': If you miss a workout, recognize that it’s one day and doesn’t negate your overall progress. Plan to get back on track tomorrow.

'''3. Practice Self-Compassion''': Be kind to yourself when you fall short of your expectations. Understand that mistakes and setbacks are part of the learning process.

'''Example''': If you don’t meet a goal, instead of berating yourself, reflect on what you can learn from the experience and how you can improve.

'''4. Set Realistic Standards''': Adjust your expectations to be more achievable and flexible. Focus on progress rather than perfection.

'''Example''': Instead of aiming for a perfect diet, aim to make healthier choices most of the time. Allow room for occasional treats without guilt.