How to Escape the "Parent Trap" Pt. 3: Five ways to Update your Attitude Towards Exercise
Raise your hand if you’ve ever said, “I’ll start working out when life calms down.” Or maybe, “If I can’t do a full workout, it’s not even worth it.”
Yeah, that mindset? It’s keeping you stuck.
As a parent, you’re juggling a million things—kids, work, school schedules, snacks (so many snacks). You barely have time to sit, let alone commit to some picture-perfect workout routine. But the idea that fitness has to be all or nothing is a trap. And it’s time to break free.
The “All-or-Nothing” Mindset: Why It’s Holding You Back
We’ve been conditioned to believe that workouts need to be long, intense, and perfect to be effective. If we can’t dedicate an hour to the gym, why bother? If we miss a Monday, the whole week is shot.
Sound familiar?
This kind of thinking is sabotaging your progress before you even start. Fitness is not about perfection—it’s about consistency. And consistency isn’t built on waiting for the perfect time; it’s built on doing what you can, when you can.
How to Shift Your Mindset and Actually Make Progress
Instead of aiming for perfection, aim for better. Instead of thinking, “I need an hour to work out,” think, “What can I do with the time I have?” This shift is what turns fitness into a lifestyle instead of a frustrating cycle of stopping and starting.
Here’s how to make the mindset shift stick:
1. Rethink What Counts as a Workout
10 minutes of movement is better than zero minutes.
A quick bodyweight circuit while your kid naps? That counts.
A brisk walk while pushing the stroller? That counts.
Dancing around the kitchen while making dinner? That counts!
You don’t need an elaborate plan—you just need to move consistently.
2. Drop the “Start Over Monday” Mentality
One missed workout doesn’t erase your progress. Life happens—kids get sick, work runs late, sleep is a joke some nights. Instead of scrapping the whole week because you missed a session, just pick up where you left off. Progress is built over time, not in a single day.
3. Plan for “Minimum Effective Doses” of Exercise
If you can’t do a full workout, aim for your “minimum effective dose.” This could be:
5 minutes of squats, push-ups, and planks before bed.
A 15-minute strength session instead of a 45-minute one.
A few sets of lunges and step-ups while watching TV.
Something is always better than nothing.
4. Stack Your Habits
Make fitness easier by attaching it to something you already do:
Squat while brushing your teeth.
Do calf raises while cooking.
Stretch while playing with your kids on the floor.
Walk during phone calls.
The less effort it takes to incorporate movement, the more likely you are to do it.
5. Get Rid of the “Perfect Plan” Myth
Waiting for the perfect plan, the perfect gym, the perfect schedule? That’s just another form of procrastination. Start where you are with what you have. Perfection doesn’t get results—action does.
The Bottom Line
The all-or-nothing mindset is a lie. Fitness isn’t about being perfect; it’s about being consistent. Small, daily choices add up to long-term progress. And as a busy parent, you don’t need more pressure—you need realistic, doable solutions.
So stop waiting for “perfect.” Start now. Even if it’s just 5 minutes today, that’s 5 minutes closer to your goals. And if you need guidance, I’m here to help. Because you can be a great parent and take care of yourself—you just need to let go of the all-or-nothing trap and take that first step.