Don’t miss a post. Click here to sign up for our free newsletter.
Estimated reading time: 8 minutes
A Path to Sustainable Health and Wellness
When it comes to health and wellness, we often face a familiar paradox: the relentless drive for perfection versus the sustainable approach that actually works. The 80:20 rule, a tried-and-true concept across many disciplines, may just be the wellness strategy you need to achieve and maintain your goals for the long term. Unlike the pursuit of strict perfection, which can lead to burnout, frustration, and feelings of failure, the 80:20 approach is flexible and realistic and helps you find the balance needed for lasting health.
This blog post explores how flexibility and balance create sustainable habits. We’ll also look at some recent research on maintaining habits, how “flexible restraint” compares to strict adherence, and how enjoying small indulgences mindfully can positively impact your wellness journey.
Why Perfection is Overrated: The Downside of the All-or-Nothing Mindset
Setting goals is essential for growth, but striving for 100% adherence every day can actually make us more prone to burnout. Studies in behavioral psychology suggest that when we set rigid, inflexible goals, we’re more likely to abandon our efforts at the first setback. Researchers call this phenomenon the “what-the-hell effect,” where a minor slip-up can lead to a spiral of “all or nothing” thinking, and thus, derailed plans. Instead of getting back on track, we tell ourselves we’ve already failed and might as well give up entirely.
The problem with perfection is not just that it’s hard to achieve, but it often becomes an unsustainable burden. For instance, think about the ambitious but fleeting New Year’s resolutions. We dive into strict diets, grueling workout routines, or regimented sleep schedules, and for a few weeks or even months, we push ourselves to achieve a “perfect” plan. Then, life intervenes – a holiday celebration, a hectic work week, or even a stressful day – and we find it hard to keep up the demands of a perfect plan.
The 80:20 approach offers an alternative mindset, embracing a more balanced method to wellness that is forgiving and allows us to stay the course.
What is the 80:20 Rule, and Why Does It Work for Wellness?
The 80:20 rule, often referred to as the “Pareto Principle,” can be applied to wellness as a method for flexible restraint. Essentially, it encourages us to aim for 80% adherence to our health goals while allowing ourselves the flexibility to deviate for the remaining 20%. So, if you eat healthy meals and stick to your wellness plan 80% of the time, the remaining 20% can be an indulgent dessert, a missed workout, or simply a day to unwind.
This approach is rooted in flexibility and understanding that life is dynamic. Here are a few reasons why the 80:20 rule is so effective:
- Reduced Risk of Burnout – Following strict plans can feel exhausting over time, leading to higher chances of burnout. Allowing a 20% deviation creates space to enjoy life’s pleasures without the feeling of constant sacrifice.
- Greater Adherence Over Time – When we aim for “good enough” instead of “perfect,” we’re more likely to stick with our goals over the long term. Research from the American Psychological Association found that those who practice “flexible restraint” in their diet have more consistent success in maintaining a healthy weight than those who restrict themselves strictly.
- Improved Mental Health – Being too rigid about health habits can lead to stress, guilt, and anxiety, which counteract the benefits we gain from wellness routines. The 80:20 rule allows us to live in a way that supports our mental well-being by granting permission to enjoy life.
- Positive Reinforcement – The occasional indulgence in a favorite treat or activity can make a wellness plan more enjoyable, leading to greater motivation. When we’re encouraged by our progress rather than punished for our slip-ups, we’re more likely to continue positive behaviors.
How to Implement the 80:20 Rule in Your Daily Life
Sticking with 80% of your wellness plan may sound easy in theory, but how do you actually achieve it day-to-day? Here are practical steps to keep you on track without feeling overly rigid.
- Set Clear, Attainable Goals: Define what 80% looks like for your wellness goals. For example, aim to exercise four times per week instead of six or seven. Allow yourself one or two “off” meals per week, or one indulgent dessert. The goal is to strike a balance that feels right for you and doesn’t lead to feelings of deprivation.
- Track Progress, Not Perfection: Instead of fixating on a flawless routine, celebrate the progress you make. If you stick to your exercise and nutrition plans 80% of the time, that’s a huge accomplishment! For tracking, consider using a habit tracker or wellness app to log how often you meet your goals, focusing on the positives rather than aiming for a perfect streak.
- Plan Your Indulgences: When you do indulge, make it intentional. Avoid eating mindlessly or turning to comfort foods out of stress. Instead, plan your indulgence and savor the experience. A study published in Appetite found that people who ate their indulgences mindfully reported greater satisfaction and were less likely to overeat later.
- Accept Setbacks Gracefully: Life is unpredictable, and setbacks are inevitable. If you miss a few workouts, don’t let that discourage you. Remind yourself that it’s part of the plan and refocus on the next goal. Having the 80:20 rule in place allows you to view these moments as part of a larger, balanced approach rather than a failure.
- Practice Self-Compassion: The 80:20 rule isn’t just about allowing indulgence; it’s also about being kind to yourself. Practicing self-compassion helps you avoid harsh self-criticism and fosters resilience, making it easier to stick with your goals for the long run. Self-compassion has been linked to healthier lifestyle choices and a greater sense of well-being.
The Science of Flexible Restraint: What Research Tells Us
Several studies support the effectiveness of the 80:20 principle, or what researchers call “flexible restraint.” According to a study from Obesity Reviews, individuals who practiced flexible restraint experienced more long-term weight loss and healthier eating patterns than those who adhered to rigid dieting. The study also pointed out that flexible restraint was associated with lower levels of psychological distress, suggesting that those who allowed themselves occasional indulgences were less likely to suffer from stress, guilt, or anxiety.
Another study from the International Journal of Behavioral Nutrition and Physical Activity found that flexible restraint was linked to fewer binge-eating episodes and better emotional well-being. This reinforces the idea that a flexible approach to health and wellness can be more effective than a rigid, all-or-nothing mindset.
Using the 80:20 Rule to Build Long-Lasting Habits
Building a sustainable wellness plan goes beyond simply achieving physical goals; it’s about creating habits that feel attainable and rewarding. Here’s how the 80:20 rule can help you develop long-term wellness habits:
- Encourage Balance in Your Routine: Knowing that you have the flexibility to indulge can make your wellness routine feel less overwhelming. You’re building habits based on consistency, not perfection.
- Help Avoid Feelings of Deprivation: Deprivation often leads to overindulgence, which can sabotage progress. By incorporating indulgences mindfully, you’re creating a plan that feels fulfilling rather than restrictive.
- Strengthen Willpower Over Time: When we’re kind to ourselves and recognize our efforts, it strengthens our resolve to continue making positive choices. This is key for building and sustaining healthy habits.
- Enhance Overall Satisfaction with Your Wellness Journey: When you feel good about your efforts, you’re more likely to stick with them. Enjoying the journey, including the moments of indulgence, makes the process more rewarding and increases your chances of success.
Mindful Indulgence: The Key to Getting the Most Out of Your 20%
Indulgence doesn’t have to mean going off track. In fact, one of the best things you can do for your wellness journey is to indulge mindfully. Mindful indulgence means giving yourself permission to enjoy a treat without guilt. When we allow ourselves a “guilt-free” 20% moment, it recharges us and allows us to return to our wellness routine with more energy and motivation.
Try practicing mindful indulgence by following these steps:
- Choose the Right Moment: Pick a time when you can fully savor the experience without distractions. Avoid indulging mindlessly while watching TV or working, as this can diminish the satisfaction and lead to mindless overeating.
- Savor Every Bite or Moment: Focus on the taste, texture, and enjoyment of the indulgence. Taking the time to really appreciate it enhances satisfaction, and you may find that a smaller portion is enough.
- Reflect and Move Forward: After your 20% moment, enjoy the renewed motivation that comes with the mental break. By indulging consciously, you avoid guilt and are more likely to return to your routine with a positive mindset.
The Takeaway: Flexibility, Balance, and a Focus on the Long Game
The 80:20 rule is about embracing a balanced approach to wellness that values consistency over perfection. It’s a reminder to aim high but also to allow yourself grace and flexibility. When we release the pressure to achieve a perfect outcome, we’re more likely to maintain our wellness goals and create lasting habits that align with our lifestyles.
Let’s embark on a path to sustainable health and wellness!
👉 Start today!
Check out The Seven Pillars of Sustainable Health and Wellness, an introduction to our overall wellness coaching strategy.
Subscribe to our free newsletter to receive more health tips right in your inbox, or schedule a free 30-minute 1:1 call for a personal consultation.
A Path to Sustainable Health and Wellness | Cheat Sheet
