Starting a new diet every Monday?
That “I’ll start again Monday” mindset is super common, and it can actually make things worse over time. Here’s why:
? The “Start Again Monday” Cycle
- Strict rules on Monday
- You set up a rigid plan: “No sugar, no carbs, no snacks.”
- Feels motivating at first.
- Willpower wears down
- Life happens: stress, social events, cravings.
- By midweek, the rules feel hard to maintain.
- Slip ? shame spiral
- You eat something “off-plan.”
- Guilt kicks in: “I ruined it, I’ll restart Monday.”
- Weekend free-for-all
- Since the diet is “already broken,” overeating feels justified.
- Monday becomes the reset button — and the cycle repeats.
?? Why It’s Harmful
- All-or-nothing thinking: Food becomes black-and-white (good/bad, on/off), instead of flexible.
- Reinforces binge–restrict cycle: The stricter the restriction, the stronger the rebound.
- Delays progress: Every Monday feels like a “fresh start,” but it actually prevents building sustainable habits.
- Erodes self-trust: You start believing you “have no willpower,” when really the diet approach is the problem.
? Healthier Alternative
- Drop the “Monday start” rule: Any meal can be a reset, not just a new week.
- Practice flexible eating: Instead of perfection, aim for balance (e.g., 80% nourishing foods, 20% fun foods).
- Small, daily adjustments: Focus on 1–2 habits you can actually sustain, not a total overhaul.
- Self-compassion: A slip is part of the process — not a failure that requires punishment.