State of Mind: National All or Nothing Day invites us to embrace risk, pursue our dreams

Every year on July 26, National All or Nothing Day invites people to cast aside hesitation, embrace risk and pursue their dreams with bold, unapologetic enthusiasm. While certainly not the most renowned celebration of the year, the day offers an interesting lens through which to consider how goals, roadblocks, and procrastination interrelate and play important roles in mental health and wellbeing.

Most people have goals — lifelong dreams or daily tasks — they wish to achieve. However, most people also face obstacles that prevent or delay those things from happening, such as time and capacity restraints, lack of motivation or fear of failure. While some level of occasional procrastination is normal and to be expected, excessive procrastination can lead to stress and anxiety, strain social relationships and result in tangible consequences, such as when important deadlines are missed.

Unfortunately, it’s not uncommon to think that the opposite of procrastination must be perfection. For example, if a non-active person has a goal to run a marathon in six months, trains relentlessly and then completes a half-marathon six months later, is it a failure? Seeing such scenarios in absolutes can wreak havoc on mental health, such as lowering self-esteem and raising risks of hopelessness, anxiety and depression.

Perhaps when we fall short of a goal, it may be worth reframing our experience. Instead of seeing absolute failure, it may be possible to honor the progress and adjust the timeline for the larger goal. Regardless, there is powerful wisdom in the old saying that a journey of a thousand miles begins with a single step. Procrastination prevents any level of accomplishment, while choosing to take the risk of beginning opens the door to success.

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Which brings us back to All or Nothing Day. It may sound counterintuitive, given the dangers of black-and-white thinking. However, the true intent of the day is not to focus only on final destinations, but rather to set aside any trepidation and self-doubt, perhaps step outside of your comfort zone, and simply go for it —whatever “it“may be for you. Taking positive risks has been shown to build resiliency, boost self-esteem and foster a greater sense of accomplishment.

But what about the roadblocks and things standing in your way? Research shows that breaking large goals down into smaller, more manageable steps can make things feel less overwhelming and more attainable. From there, it can be useful to make a to-do list in any format that allows you to cross items off as they’re accomplished. Consider also telling trusted family members or friends about your plans and encourage them to hold you accountable in your efforts.

It can be helpful to be intentional about recognizing sources of distraction and reasons behind potential procrastination, then adjust accordingly. There are numerous strategies and techniques to help in this area, such as setting time limits on social media apps or working in cycles of limited blocks of focused work followed by short breaks.

Finally, it is important to celebrate even small victories along your journey. Reward yourself in meaningful ways as you accomplish steps toward your goals. And eventually, reflect on your progress, assess what works and doesn’t for you personally, continue to build effective habits, and be compassionate with yourself when you fall short at times.

Ultimately, whether your goal is to clean a room, climb Mount Everest or anything in-between, it always starts with a single step. In honor of National All or Nothing Day, remember that true growth and well-being comes not from perfection, but from the willingness to dive right in and fully engage with life’s opportunities and challenges.

Bryan Busch is a licensed mental health counselor in Cedar Rapids. He also works at Folience, the parent company of The Gazette. He can be reached at bryan.busch@thegazette.com.