One of my favorite blog posts is this one about how action precedes motivation that Coach Whitney wrote last year. In it, Whitney talks about the power of setting minimums for yourself. The idea of setting minimums is one of the most powerful tools we use with our clients and with ourselves.

Today’s post talks about the power of setting minimums - how they can be an effective tool for progress, and the recurring theme that progress is about flexibility, not about an “all or nothing” approach.

FACT: LIFT GETS CHAOTIC

You are busy. 

Life is insane - work, kids, job, etc. We are constantly juggling a million different responsibilities and it’s tough. There are times where life feels a bit calmer and we can really hone in on our specific goals, be they aesthetic or performance-related. 

Then there are times where life feels like chaos. 

Tracking macros isn’t happening, cooking meals feels impossible, and you are barely fitting a shower into your daily routine.

In these seasons, it’s really easy to ditch our goals entirely rather than just moving them down further on the priority list. It’s even easier to slip into that all-or-nothing mindset and just say “screw it” to those goals entirely. 

But here is where that backfires: rather than focusing on building habits we can continue to practice through even the busiest of times, we’re ditching the idea of building habits altogether. Rather than shifting our focus to maintaining progress, we may be self-sabotaging a bit which may cause temporary relief but undoubtedly leads to eventual frustration.

It’s easy to push nutrition to the back burner, get back to it later. But that can be temporary relief that leads to frustration. 

The magic comes in finding the sweet spot between “all” and “nothing.” One strategy we employ, both for ourselves and when working with clients, is working on setting minimums.

WHAT ARE MINIMUMS?

The idea of setting minimums for yourself is similar to having a daily goal, but these goals are achievable “non-negotiables” that allow you to still practice habits whether having an extra busy day, on vacation, traveling, with family or when needing to take a step back from tracking.

Your minimums are those “non-negotiables” that you’ll stick to, even if your day goes haywire.

When your normal habits or goals aren’t feasible or your structured day has turned into a hot mess, you can fall back on these minimums.

“Whatever happens, these are things I can and will stick to.”

If you can’t get to the gym, you will get a 10-minute walk in.

If you’re eating out all day, you’ll still drink at least 75 oz. of water.

If you can’t get breathwork or meditation in, you’ll get into bed before 10pm.

Even at the busiest of times, a week of sticking to your minimums is infinitely better than a week of just calling it quits.

EXAMPLES OF SETTING MINIMUMS

When I talk with my clients (or myself!) about setting minimums, we first talk about identifying what feels hardest during chaotic times. 

Is it spending time tracking your food?
Or staying hydrated when out and about all day?
Or mindless snacking when around friends and family?
Or not overdoing it on alcohol while on vacation?

Thinking through the biggest challenges you navigate can help you create minimums that address those challenges.

Here are some examples of what minimums can look like:

• Having an identifiable protein source with every meal

• Eating at least 3 veggies daily

• Getting at least 15 minutes of movement in, even if its a walk around the block twice

• Drinking at least 75 oz. of water daily

• Setting a 2-drink limit per day

• Making it a non-negotiable to drink a glass of water between each alcoholic beverage

• Drinking 1 protein shake daily

• Turning off electronics by 10pm

• Making it a non-negotiable to eat seated or from a plate rather than mindless snacking out of the package or pantry

This is by no means an exhaustive list; your minimums can be whatever is most helpful for you. 

They may change day-to-day.  You may choose to stick to just one. You may choose to stick to three. 

There is no right or wrong, but we do know that sticking to minimums can not only help us stay away from the all or nothing mentality; it also helps us create habits that we can continue to practice long term.

For more guidance and support as you navigate your nutrition goals alongside a busy life, read more about our 1:1 Flexible Nutrition coaching here.