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Thinking on a Continuum: Unlocking the Power of the 3R's

Sep 05, 2023

Ever find yourself categorizing decisions as inherently “good” or “bad”? This all-or-nothing mindset can be a real obstacle along our journey to better health and fitness. But not to worry! In today’s article, we’ll explore three tools that can help you ditch the all-or-nothing mentality in exchange for thinking on a continuum, leading to better results and more fun along the way. Let’s dive in!

The Power of Thinking on a Continuum

Thinking on a continuum is a way of evaluating choices, situations, or outcomes on a scale of “better” to “worse,” rather than categorizing them into rigid boxes like "good" or "bad." By adopting this way of thinking, you empower yourself with a more realistic and balanced perspective. It's not just about avoiding pitfalls; it's about setting yourself up for long-term success, one step at a time.

Introducing the 3R's

So, how can we shift from a self limiting all-or-nothing mindset to thinking on a continuum? Enter the 3R's: Reframing, Refocusing, and Resilience. These are not just buzzwords; they're powerful steps you can take to change the way you perceive and react to different situations in your life. While each "R" is potent on its own, the real magic happens when you combine them. Reframing sets the stage for a positive outlook, Refocusing helps you make informed choices, and Resilience ensures you stay the course, even when life gets challenging. Let’s dive in!


Think of reframing as your personal lens for viewing life's challenges. For example, let's say you miss a workout. A "negative frame" would see this event as a total failure, while a "positive frame" would see it as an opportunity to reassess your schedule for better consistency.

Quick Tips for Reframing:

  • View challenges as learning experiences.
  • Turn perceived weaknesses into strengths. If you're a daydreamer, perhaps that's a sign of your creative potential.
  • Switch from "I must do this" to "I have the opportunity to do this."


Refocusing is the art of intentional awareness. This technique involves deliberately directing our attention to what truly matters. It can help us get back on track when we deviate from our goals by refocusing on how to make better choices moving forward. For example, let’s say you had an indulgent meal and are beating yourself up. Remember, it’s about progress not perfection. Refocus by planning ways to make your next meal more nutritious.

Quick Tips for Refocusing:

  • Create a small ritual to help you shift your focus.
  • Use a catchphrase like "Time to refocus" to snap your attention back to what's important.
  • Visualize setting aside your worries while you concentrate on the task at hand.


Resilience isn't a one-and-done deal; it's an ongoing journey. It's your knack for recovering from life's challenges, be it an injury or a high-stress phase. Resilience helps us understand that setbacks are just temporary and can be improved upon. The focus here is on acknowledging your progress and planning your next steps for improvement.


Thinking on a continuum is a cornerstone of what psychologists call a "growth mindset." Implementing these strategies can not only make your health and fitness journey more manageable but also unlock a whole new level of personal growth and fulfillment.

Ready to put these tools to the test? For more personalized guidance to help you improve your mindset skills and achieve the health and fitness you deserve, book a free discovery call with me. Together, we're all on this journey to better health and fitness, one empowered decision at a time.

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