The Macro Mindset with Catharine Adams

Ep. 1.5: Stop Starting Over: Build Consistency with a Progress-Not-Perfection Mindset

Episode Summary

Feel like every Monday means starting over? Learn how to break free from the all-or-nothing trap and build lasting consistency through small, sustainable steps — no perfection required.

Episode Notes

In this episode, Coach Catharine tackles the common habit of repeatedly "starting over" with health and fitness goals. She explains why the constant cycle of restarting every Monday, after vacations, or following "off-plan" moments actually hinders long-term progress and offers a more sustainable approach.

KEY CONCEPTS
• The restart cycle keeps us stuck in a pattern of perfection or abandonment
• Progress comes from learning and adjusting, not from perfect execution
• Small, consistent adjustments create more sustainable change than periodic fresh starts
• Identity-based motivation is more powerful than outcome-based goals

PRACTICAL TAKEAWAYS

1. Replace "starting over" with "next best step"
2. Create a Minimum Viable Plan (MVP) for challenging times
3. Use the WOOP method (Wish, Outcome, Obstacle, Plan) to navigate challenges
4. Practice daily reflection instead of weekly restarts

ACTIONABLE TIPS
• Track restart triggers for three days to identify patterns
• Focus on identity ("I'm becoming someone who...") rather than outcomes
• Make small adjustments instead of complete overhauls
• Celebrate learning moments, even uncomfortable ones

BOTTOM LINE
Breaking free from the restart cycle isn't about finding the perfect plan—it's about building consistency through small adjustments, learning from experiences, and maintaining momentum even when things don't go as planned.

NEXT EPISODE
Tune in next week for a deep dive into emotional eating, including the science behind it and practical strategies for navigation.

NEXT EPISODE PREVIEW:
Topic: Breaking the hold of emotional eating
Focus: Science behind emotional eating and practical strategies