Progress Happens in Layers — Not All at Once
One of the hardest things for high-achieving athletes to accept is this: real change doesn’t happen all at once.
Training consistency, following a plan, showing up to races, executing more often than not. That’s not a small thing. That’s a lifestyle change. And when you make changes of that magnitude, expecting every detail to be perfect on top of it is not realistic. Not for any human.
That doesn’t mean your expectations are “too high.” They’re your expectations. But it does mean it’s worth asking: Am I being harder on myself than I need to be?
The Perfectionism Trap
Most driven athletes live somewhere on the perfectionist spectrum. When things line up perfectly, we feel in control. When they don’t, we tend to swing hard in the other direction—self-criticism, frustration, all-or-nothing thinking.
The problem is this: progress doesn’t live at 0% or 100%. It lives in the middle.
Doing the right things 80% of the time will move you further forward than bouncing between perfect and burned out. Consistency beats intensity. Every time.
Build One Layer at a Time
Once one layer is solid—like consistent training—it becomes reasonable to add another. Not perfectly. Not overnight. Just intentionally.
That might look like:
Improving protein intake
Improving food quality
Creating a better evening routine
Small, focused changes create momentum. And when you stack them patiently, they start to feel easier—not harder.
Your Environment Shapes Your Habits
What happens after work matters.
Sitting on the couch, scrolling, watching TV—those moments often lead to mindless snacking, not because of hunger, but because of habit and dopamine. Changing the environment changes the behavior.
Turning off screens earlier.
Reading.
Journaling.
Creating a simple bedtime routine.
These things don’t just affect sleep—they directly affect nutrition, recovery, and decision-making.
Expect Resistance — That’s Normal
When you change habits tied to food, screens, or comfort, there is real rewiring happening. Dopamine doesn’t like being messed with. So yes—it can feel hard at first. That doesn’t mean you’re failing. Missed days are part of the process. They don’t erase progress. They’re simply feedback.
Ask Better Questions Instead of Judging Yourself
When cravings or slip-ups happen, pause and ask:
Am I actually hungry?
Did I eat enough earlier today?
Am I tired? Dehydrated?
Am I bored, lonely, or stressed?
Awareness replaces shame. And awareness leads to better choices next time.
Think in Ranges, Not Fixed Numbers
This applies to weight, performance, and outcomes.
Fixating on a single number creates stress and rigidity. Broad, realistic ranges create flexibility and sustainability. Just like racing—you don’t control who shows up or the conditions. You control execution. Do the right things consistently, and let the outcome land where it lands.
Don’t Skip the Wins
High performers are excellent at noticing what they haven’t done—and terrible at recognizing what they have done. That’s dangerous. If you don’t acknowledge progress, you won’t reinforce it. Journaling wins isn’t about ego. It’s about repetition. What you recognize, you repeat.
Progress Isn’t Linear — And That’s Okay
Bad days happen. Sometimes a few in a row. That doesn’t mean you’re off track—it means you’re human. The goal isn’t perfection. The goal is returning to the process faster. There is always a new day.
Use Data as Information, Not Judgment
Heart rate, power, pace, speed—they’re all gauges, like a dashboard in your car. Each tells you something different depending on fatigue, heat, stress, hydration, and nutrition. Data only helps if you understand it. The goal is learning how your body responds over time so you can make good decisions when it matters—especially when things don’t feel perfect.
You don’t need to be perfect to move forward. You need patience, consistency, and self-honesty. Progress lives between the guardrails—not at the extremes.
Do the best you can, as often as you can, with the understanding that you’re human. That’s how real, lasting change happens.