Perfectionism vs. Progress: The Trap of All-or-Nothing Thinking

Ever missed one workout and felt like a failure, so you skipped the remaining workouts that week? Or maybe one mistake has you convinced you're an absolute failure?

Welcome to the exhausting world of All-or-Nothing Thinking—a sneaky cognitive distortion that traps us in extremes and keeps us stuck in shame, burnout, and unrealistic expectations.

In this episode, we’ll unpack:

• What All-or-Nothing Thinking looks like in everyday life
• How it impacts our emotions, habits, and even our spiritual walk
• The biblical truth that sets us free from toxic perfectionism
• How to identify and replace distorted thoughts

We’re flipping the switch from black-and-white thinking. Tune in to learn how to tear down mental strongholds, embrace the “middle ground,” and start walking in freedom—one captured thought at a time.

TIMESTAMPS

[01:08] Cognitive Distortions and thinking errors

[02:20] What All-or-Nothing Thinking looks like in everyday life

[04:20] How it impacts our emotions, habits, and even our spiritual walk

[06:04] The biblical truth that sets us free from toxic perfectionism

[07:17] How to identify and replace distorted thoughts

KEY TAKEAWAYS

To identify All or Nothing Thinking: listen for extremes: "I hate...," "The is the best/worst...," "I/you always/never," "Everyone/no one"

We don't overcome negative thoughts by choosing not to think about them.

DISCLAIMER

I am a licensed professional counselor, however this podcast (and the info shared on my blogs and social media) is not therapy. It is for informational purposes only; this is not a professional therapy relationship; and it is not personal advice to your specific situation. If you wonder whether professional counseling may be helpful for you in this season of life, check out this article that outlines when you might need to seek the help of a professional counselor and how to find a good one: https://shelleyspence.com/how-to-find-a-christian-counselor

LINKS

How to Find a Christian Counselor:

https://shelleyspence.com/how-to-find-a-christian-counselor

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NEXT EPISODE:

Catastrophizing - If your brain loves jumping to the worst-case scenario, grab your emotional parachute—we’re diving in!

I’m cheering you on as you break free from what’s holding you back and keeping you stuck.