Measuring the Gap vs the Gain: Progress Over Perfection in Health & Fitness
When working towards any health and fitness goal, there’s one thing many of us tend to struggle with—perfectionism. It’s easy to get caught up in the pursuit of the best possible outcome (and as fast as possible), expecting the scale to drop significantly, our energy to skyrocket, and that there should be no set backs if we’re putting in the work.
But the truth is, perfection is 𝘯𝘰𝘵 the goal. No matter how slow or how small, any form of progress is a win. So it’s important to measure the gap versus the gain—how far we’ve come versus how far we may still have to go.
Let’s discuss some key points as to why reflection is so important when striving towards our health and fitness goals:
Progress Over Perfection
One of the most difficult hurdles in any fitness journey isn’t necessarily the physical work—it’s being kind to yourself during the inevitable setbacks that arise. Whether you miss a workout or indulge in foods you were trying to avoid, it’s easy to be hard on yourself and fall into the trap of thinking, “Well, I messed up. Might as well throw in the towel.”
This kind of “all-or-nothing” thinking is a common barrier to long-term success. The key to overcoming it? Progress over perfection.
Instead of focusing on perfection, you need to embrace progress. This means celebrating every win, no matter how small, and recognizing that setbacks are part of the process, not a sign of failure. The truth is, no one ever achieved success without facing challenges—the difference between those who succeed and those who quit is often how they handle those challenges.
The Gap vs. The Gain: Changing Your Perspective
In the world of health and fitness, it’s easy to measure progress by what you haven’t achieved yet—the gap. You might look at your goals and think about how far you have to go to get there, and that’s where the gap can become discouraging. Maybe you haven’t lost as much weight as you wanted, or you still struggle with eating healthy every day, or your fitness levels haven’t improved as quickly as you’d hoped.
But here’s a mindset shift: Instead of focusing on the gap, focus on the gain. The gain is everything you’ve already accomplished—no matter how small it may seem.
For example, if you’ve been consistently getting more sleep, drinking more water, or making better food choices—even in small ways—those are wins! Those are the gains that add up over time and lead to long-term, sustainable results. And when you start recognizing these gains, you’ll begin to see how much progress you’ve already made, even if your ultimate goal is still in the distance.
Why Small Wins Matter
Sometimes, we overlook the small wins, as if they don’t count because they are “short” of the goal. But those little victories (whether it’s making it to the gym 3+ days a week, going for a walk, or getting 7+ hours of sleep, etc.) are the foundation of lasting progress. They may not seem like much on their own, but when they compound over weeks, months, or even years, they create significant change.
Take a moment to reflect on your progress. Have you made healthier food choices recently? Have you been more consistent in getting your workouts in? Have you made adjustments to your routine that better support your goals? These are all wins! Acknowledge them and celebrate them.
Learning from Setbacks
What happens when you experience a setback? When you miss a workout or eat something you didn’t plan to? Instead of beating yourself up, use it as an opportunity to learn. Ask yourself: What can I learn from this moment? Maybe it’s an opportunity to adjust your plan or expectations. Maybe you realize you need to modify your workout routine or add more variety to your diet. Or maybe it’s a chance to reframe your mindset and practice more self-compassion.
The truth is, setbacks are not signs of failure—they’re part of the journey for everyone who has ever been successful. Success isn’t about avoiding setbacks; it’s about learning from them and staying committed to your journey regardless. The more you embrace this mindset, the more resilient you become, and the more you will achieve.
Taking Action: Celebrating Wins and Pivoting When Necessary
So, how can you start practicing this “progress over perfection” mindset?
- Celebrate Small Wins: Each day is an opportunity to move closer to your goal. Celebrate every small victory, whether it’s eating a healthy meal, getting a workout in, or prioritizing self-care. These are the daily actions that lead to real progress.
- Don’t Let Setbacks Derail You: It’s normal to experience setbacks—everyone does. The key is not to let them define your journey. When you stumble, instead of giving up, take a moment to learn from the experience. What can you adjust in your routine, who can you talk to, what can you give up, to keep moving forward?
- Pivot When Needed: If your current plan isn’t working, don’t be afraid to adjust. Maybe you need to reduce the number of workouts per week or focus on adding quality foods to your diet rather than cutting things out. Sometimes, small adjustments can make a huge difference in sustaining progress.
- Talk to a Coach: If you’re unsure about where to go next, consider reaching out to a coach who can offer guidance and support. A coach can help you navigate setbacks, celebrate your wins, and find ways to help you keep progressing towards your goals.
Remember, the journey to health and fitness is not a straight line. It’s filled with speed bumps and major road blocks along the way. But if you focus on measuring the gain rather than the gap, you’ll find that the progress you’re making—no matter how small—is enough to keep you motivated and moving forward.
Success is not about achieving perfection; it’s about showing up, making progress, and being gracious with yourself along the way. The more you celebrate the small wins, learn from setbacks, and stay focused on progress rather than perfection, the closer you’ll get to achieving your health and fitness goals.
So, be gracious with yourself, keep showing up 3+ times per week to your workouts, and keep moving forward. Progress is the true path to success, no matter how small.
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