Suffering Lies in Indecision
It’s 6:15 a.m. I’m lacing up my sneakers for my daily workout. I’m not feeling particularly energized, but here I am. For the last year or so, I’ve started every training session with the same warm-up: a few minutes of cardio, some stretching and mobility exercises, a variety of push-ups, and an eight-minute core routine that’s—how should I put it—very uncomfortable.
To be honest, I don’t enjoy doing push-ups or doing the core routine. Many days, not long after I wake up, before I’ve even put on my gym shoes, I catch myself saying, “I don’t feel like doing it today.”
That thought used to consume me. It often felt like there was a conversation going on in my head between me and the version of me who so fiercely wants to resist discomfort.
“I don’t feel like it,” I’d think.
The response: “I know. It’s going to be terrible. You should just skip it, just for today. It’s going to be really hard, and you’re tired. You didn’t sleep well. There’s no harm in skipping it just this one time.”
And on and on the conversation would go. I’d ruminate on the thought until, in my mind, the task became almost insurmountable.
Catastrophizing: The Mind’s Worst-Case Scenario Machine
Catastrophizing, or imagining the worst possible outcome in a situation, is a common cognitive distortion rooted in our evolution and psychology. Our brains are wired to spot negativity and danger. In uncertain situations, imagining the worst can feel like a way to exert some control by preparing for it, even if the scenario is unlikely to occur.
While this habit isn’t helpful, it is our brain’s way of trying to protect us. Unfortunately, in modern times, this system often does more harm than good.
This habit of catastrophizing can get in the way of making choices that align with our long-term goals, like trying to get me to skip my push-ups and core work.
Think about it. Let’s say you’re working to make some changes to your eating. You want to reduce your intake of high-sugar snacks or be more thoughtful and intentional around your meals, so you decide to work on meal planning. Suddenly, your brain launches into overdrive.
You think:
“What if I get hungry?”
“What if it’s so uncomfortable that I just can’t stand it?”
“What if I don’t like the meal I planned to eat?”
“What if I feel too restricted?”
You start going around and around with these thoughts, causing yourself unnecessary suffering, until you give in and overdo it on the candy from your coworker’s dish or decide to hit the drive-through on the way home instead of eating the meal you planned.
Your best intentions were derailed, and now you feel disappointed, guilty, and ashamed.
The Real Suffering Lies in Indecision
What I’ve learned is that the true suffering lies not in doing the behavior but in the indecision about the behavior.
Indecision traps our brains in a loop of “what ifs,” amplifying anxiety and making the task feel bigger than it is. This rumination can be more draining than the action itself. Indecision often fuels anxiety, self-doubt, and frustration—emotions that make the task feel more intimidating than it really is.
The longer you wait to act, the more you dwell on potential negatives, which amplifies your suffering. Once you finally take action, you often realize it wasn’t as bad as you imagined.
The push-ups and the core routine are never as bad as I make them out to be. In fact, when I’m done, I always feel proud of myself for following through. I even enjoy the challenge of pushing myself to do hard things.
Breaking the Cycle of Catastrophizing
Learning to counteract our catastrophizing thoughts is a skill we need to develop to achieve our goals. Deciding—taking even a small step—breaks the cycle of rumination. It clears mental space and allows you to focus on doing rather than worrying. Once you commit to action, the act itself becomes less daunting. Momentum makes it easier to keep going.
Here are some strategies to help you stop ruminating and take action:
Practice mindful awareness: Notice when your thoughts spiral, and gently redirect them. Tell yourself, “I hear you, and I appreciate you looking out for me, but I’m an adult, and I can handle this challenge.”
Challenge catastrophic thoughts: Ask yourself, “What’s the evidence for and against this outcome?”
Focus on coping: Instead of dwelling on worst-case scenarios, think about how you would manage them if they occurred.
Catastrophizing may feel natural and difficult to change, but with practice, it’s a habit we can unlearn. Taking even the smallest action can break the cycle, clear your mind, and build momentum toward your goals.
So, what about you? How do you move past ruminations around food or physical activity? Share your experience, I would love to hear how you handle those moments of indecision! Shoot me an email at OneStepNutritionCoach@gmail.com.
