Ever noticed that urge to “go all in” on a new health routine or suddenly cut out entire food groups? 

You’re not alone—our brains are hardwired to prefer the simplicity of “all-or-nothing” thinking. Let’s dive into the neuroscience behind why this happens and how we can move beyond it to find balance.

Why the brain defaults to “all or nothing”…

At a biological level, “all-or-nothing” thinking helps our brains reduce cognitive load. Decision-making, especially when we’re trying to change a behavior, requires the frontal lobe, specifically the prefrontal cortex, which is the brain’s center for planning, decision-making, and impulse control. This area is powerful, but it’s also one of the most energy-demanding regions in the brain. When we’re faced with lots of choices or need to change established habits, the prefrontal cortex can get overwhelmed. This is why the brain often chooses to simplify decisions by creating a black-and-white mindset, which limits the choices and makes actions feel more clear-cut.

The “All or Nothing” Coping Mechanism and the Freeze Response:

“All or nothing” can also be a response to the freeze state. When we’re in a state of “functional freeze”—where we feel stuck but still appear to function outwardly—the nervous system is disconnected from a sense of safety. As a result, we might adopt rigid patterns like perfectionism or extreme health behaviors as a way to feel a sense of control. 

In reality, this is the brain’s way of coping with uncertainty, often creating a false sense of safety through predictability and control. Going “all in” helps us feel like we’re taking action, but it’s a temporary fix that doesn’t address the underlying freeze response.

The Neuroscience of Shifting to a Balanced Mindset

Our brain is incredibly adaptable thanks to neuroplasticity, which is its ability to reorganize pathways and change patterns in response to new experiences. To break free from all-or-nothing thinking, we need to engage our prefrontal cortex in a way that doesn’t overwhelm it. 

Here are some neuroscience-backed practices to support this shift:

• Chunking Decisions: Breaking down big decisions into smaller, manageable parts can help ease cognitive strain on the prefrontal cortex. For example, instead of a complete lifestyle overhaul, try focusing on one change at a time, like adding more water throughout the day or walking for 10 minutes.
• Breath and Movement to Disrupt Freeze Patterns: Incorporating slow breathing exercises and gentle movement (like vision therapy) can help regulate the nervous system, particularly by activating the vagus nerve, which promotes relaxation. When you’re in a more regulated state, it’s easier for the brain to view changes with flexibility rather than as black-and-white.
• Curiosity Over Judgment: Adopting a mindset of curiosity can encourage the brain to explore choices without the pressure of perfection. Instead of “I need to do this perfectly,” try asking, “What’s one small way I can explore this habit today?” This reduces the mental load and lets the brain feel safe with gradual change.

Try this vision drill out to help reduce overwhelm and improve capacity:

The Key Takeaway: Sustainable Change Over Quick Fixes

The brain’s love for “all-or-nothing” can make quick, sweeping changes appealing, but true growth happens when we make small, consistent changes that our nervous system can handle. Releasing the need for perfect adherence to a new health goal allows us to stay connected to our bodies and move out of survival mode. By building resilience in the prefrontal cortex and working through functional freeze responses, we’re able to create a balanced, sustainable approach to health that truly sticks.

Embrace the gray areas, find what works in smaller doses, and give yourself and your brain the grace it deserves on this journey.