Ditch the All-or-Nothing Mindset: The 80/20 Rule for a Healthier, Happier Life
By: Brian Hoeflinger, MD and Kevin Hoeflinger
November 3, 2024 | #21
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Disclaimer: Opinions are our own. Not medical advice.
Medical Trivia of the Week
What part of the neuron transmits the electrical signal? (the correct answer is at the end of this email)
- A) Cell body
- B) Dendrite
- C) Axon
- D) Golgi apparatus
80/20 Rule or Pareto Principle
Often in life, we have an “all or nothing” mindset. For example, if I can’t stick to my diet 100 percent of the time, then what’s the point? Or I need to go to the gym everyday or I won’t get the results. Or there’s no way I can sleep 7-8 hours a night and so why even try. This “all-or-nothing” way of thinking ultimately robs you of living a more healthy and productive life. You see, doing something good for yourself part of the time is much better than doing nothing all of the time. Which leads me to the topic of today’s newsletter: The 80/20 rule.
The 80/20 rule, also known as the Pareto Principle, is a principle originally developed by the Italian economist Vilfredo Pareto (and eventually coined as a term by Dr. Joseph Juran in the 1940s). Pareto observed that roughly 80% of results often come from just 20% of the effort. In his research, Pareto noted that 80% of the peas in his garden were yielded by 20% of the pea pods. He also observed that 80% of Italy's wealth was owned by 20% of the population. Since then, this principle has been applied across various fields—from business and economics to personal productivity and health.
Simply put, 80% of your overall health and well-being comes from 20% of your actions. By focusing on a few key healthy habits consistently, you can improve your overall well-being and still have some room to "cheat" a little on occasional indulgences. The key is focusing on healthy habits most of the time, meaning 80% of the time, and then using moderation 20% of the time to enjoy treats or time off from working out. Too many strict rules in your life will often lead to failure and disappointment which then becomes detrimental to your overall mental and physical well-being.
Focus on the core actions that bring the most benefit, like:
- Eating nutritious foods most of the time, while allowing for occasional indulgences.
- Exercising regularly but not punishing yourself if you skip a day.
- Prioritizing quality sleep but not stressing over a late night or a bad night of sleep here and there.
These high-impact actions can drive the majority of your health and wellness results. By focusing on these habits consistently, you build a lifestyle that supports wellness without needing to be "perfect."
Why "All-or-Nothing" Thinking Holds Us Back
"All-or-nothing" thinking is a cognitive distortion where we view things in black-and-white terms, with no middle ground. In the context of health and wellness, this could mean feeling that if you can’t maintain a diet perfectly, it’s not worth following at all, or believing that missing a day at the gym means you’ve failed. This type of thinking often leads to feelings of failure, guilt, and disappointment because it sets an unrealistic standard that’s hard to maintain.
This mindset is problematic for several reasons:
- It Creates Unrealistic Expectations: Expecting perfection is a setup for disappointment. Life is unpredictable, and aiming for flawless adherence to any plan is rarely sustainable.
- It Leads to Burnout: Trying to achieve 100% consistency often leads to burnout, as we push ourselves too hard. When we inevitably miss a goal, we may feel unmotivated to try again.
- It Encourages Quitting: In an all-or-nothing mindset, a single slip-up can lead to throwing in the towel altogether. Rather than seeing setbacks as temporary, we may see them as proof of failure, leading to a complete abandonment of our goals.
Consistency over the long term beats intensity in the short term!!
The Power of "Something-is-Better-than-Nothing" Thinking
Doing something, even if it’s not perfect, is almost always better than doing nothing at all. Here’s why embracing a “something-is-better-than-nothing” approach is beneficial:
- It Builds Momentum: Small actions, done consistently, build positive momentum. A quick walk around the block or a healthy breakfast can create a sense of accomplishment and make it easier to keep making good choices.
- It Reduces Pressure: When you allow yourself the freedom to “just do something,” you remove the pressure of perfection. This reduces stress and makes it easier to stick with your habits in the long run.
- It Helps You Stay Consistent: Consistency is key to progress. Even if you’re doing less than you hoped, staying in the habit reinforces the behavior and keeps you moving toward your goals.
- It Encourages Positive Self-Talk: Taking small, positive actions can shift your mindset to be more encouraging and forgiving. Instead of focusing on what you didn’t do, you’re giving yourself credit for what you did accomplish.
- It Builds Resilience: Accepting that something is better than nothing helps build mental resilience. Life is full of ups and downs, and this mindset allows you to adapt and keep going, even when things don’t go according to plan.
Actionable Steps You Can Take
Okay so this all sounds great. But how can you actually apply this to your life? Below are a few examples of how we apply the 80/20 rule and something-is-better-than-nothing thinking in our lives.
- I had a 2 hour training session planned one day but I had a long day of surgeries that day. I knew I couldn't do the full 2 hour work out so I did a 20 minute easy run instead.
- Kevin planned to read for an hour last Saturday. However, after running errands and doing a lot of other little to do items, it was already Saturday evening and he was tired. Instead of skipping reading for the day completely, he read for 10-15 minutes instead.
- I had a healthy meal planned but then didn't feel good and didn't feel like going to the grocery store. So I just made a simple meal (not that healthy) at home rather than ordering fast food.
There are countless other examples of this in our lives but we wanted to give you at least a few examples of what we meant. We are not perfect but we do believe that when you combine the 80/20 rule with the idea that something is better than nothing, you create a powerful approach to health and wellness that balances consistency and flexibility. By identifying the core 20% of habits that drive most of your wellness (like nutritious eating, exercise, sleep, and stress management), and aiming to practice them consistently rather than perfectly, you free yourself from the trap of all-or-nothing thinking.
This approach allows you to be kinder to yourself, build a sustainable routine, and celebrate your progress, even if it’s gradual. Small, positive actions add up over time (the power of compounding), and focusing on what you can do (instead of what you didn’t, or can't, do) creates a resilient mindset. Embracing this balanced approach leads to a healthier, more fulfilling life—one where you’re moving forward rather than feeling held back by perfectionism.
In the end, life isn’t about doing it all or getting it all right. It’s about doing what matters, most of the time, and finding joy in the journey. Furthermore, this thinking and rule applies to pretty much all areas of life. Do what you can most of the time. Be kind with yourself. Keep going!
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*"Healthy Sleep Habits" will be the next newsletter topic based on the previous vote
Impactful Quote of the Week
"It does not matter how slowly you go as long as you do not stop."
- Confucius
All the best,
Brian and Kevin Hoeflinger
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Doctor Hoeflinger's Book
Life and Death . . . Two words with such opposite meaning and which inflict such contradictory emotions and yet are so closely intertwined in our lives. As parents, we bring meaning and life into this world through our children. Our lives become defined as a result. We learn the joy, hardship, and responsibility of shaping an innocent life. But a day will come when that life will be taken. For some, death will come too soon. This is the story of my son, Brian Nicholas Hoeflinger, who died unexpectedly at age 18.
https://doctorhoeflinger.com/products/the-night-he-died-the-harsh-reality-of-teenage-drinking
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*the correct answer to the medical trivia of the week is:
C) Axon
