More, Not Less: The Reset That Frees You

This isn’t about restriction. It’s about what you’re ready to let in: strength, mobility, nourishment, clarity.

When most people want to feel better, whether physically, mentally, or emotionally, the instinct is to start eliminating things. We hear phrases like “stop snacking,” “stop skipping workouts,” or “stop eating carbs.” It’s as if progress depends on sheer willpower to resist, cut out, or avoid.

But restriction rarely builds sustainability and in many cases, focusing solely on what to stop can leave people overwhelmed, demotivated, or unsure of what to replace those habits with.

At InsideOut Well, we approach things differently. Rather than pushing people to eliminate, we help them make space for what’s supportive. This often means crowding in habits and patterns that are aligned with their current life, energy, and goals. When those start taking root, the less helpful behaviours naturally lose their hold.

In this article, we explore how that principle can be applied across three areas: physical training, mental framing, and nutrition. The goal isn’t to overhaul everything. Rather, it’s to shift the focus from restriction to redirection.

Physical Habits: Replacing Overload with Structure

A common misconception is that effective training must be intense, long, or punishing. But many people are better served by simplifying their routine and replacing unnecessary strain with purposeful structure.

Instead of chasing soreness after every workout, start tracking your ability to recover well, maintain form, or build consistency. Soreness may feel like evidence of effort, but it’s not the only nor best marker of progress.

If time is your barrier, replace “all-or-nothing” thinking with a modular approach. Ten-minute mobility sessions, walk-and-talk calls, or focused strength sets still reinforce the identity of someone who moves, even when time is limited.

Similarly, variety without structure can become noise. Instead of bouncing between classes or copying others’ routines, commit to a programme that builds on key movement patterns: squat, push, pull, hinge, and carry. This allows for tangible progression while protecting your joints and nervous system from random overuse.

Also, don’t underestimate the value of warm-ups and cooldowns especially if you are aged 30 an above as skipping these can result in stiffness, strain, or unnecessary setbacks. Build them in as non-negotiables, not optional extras.

Mental Habits: Reframing the Inner Dialogue

Fitness and health behaviours are heavily influenced by how we think about ourselves. Unfortunately, many people are trapped in unhelpful stories: “I’m just not disciplined,” “I always fall off,” or “I used to be so much better.”

Rather than trying to silence those thoughts, try redirecting them.

Instead of saying you’re not motivated, focus on creating systems that reduce the need for motivation. Pre-scheduled sessions, laid-out gear, or external accountability can help reduce decision fatigue and keep you moving when life gets noisy.

If you’re tempted to compare your current self to a past version, one with fewer responsibilities or a different body, take a step back and ask, “What’s working well now?” You may find new wins: improved posture, steadier energy, fewer aches, or greater body awareness.

Importantly, when (not if!) a break happens, treat it as part of the cycle rather than a collapse. Pauses can be powerful especially when used for recalibration, not self-criticism.

Nutrition Habits: Adding What Supports You

Many people approach nutrition with a mindset of deprivation. But just like with training, success often lies in what we consistently add, not what we cut out.

Instead of restricting food after a weekend indulgence, reset with a balanced, satisfying next meal. Return to rhythm, not restriction.

Rather than eliminating carbohydrates entirely, prioritise those that give sustained energy and nutritional value. Think quinoa, sweet potatoes, oats, and legumes and not just white rice and fries.

If snacking is a concern, look at your meals first. When main meals are protein-rich and include fibre, you’re less likely to end up grazing reactively. Start with real nourishment and see how the patterns shift.

If cravings feel out of control, and they can even for the most trim and lean, check for inconsistent meals, dehydration, or emotional triggers. A craving isn’t always a sign of failure. It may simply be your body’s way of asking for more structure, attention, or rest.

Releasing the Pressure to “Be Better” by Force

Letting go of unhelpful habits doesn’t need to come from force or guilt. In fact, sustainable change rarely does.

Instead of asking what to stop, try asking:

• What can I add that supports the life I want to live?

• What structure would make it easier to honour my intentions?

• What’s already working that I can build on?

When you begin crowding in routines, relationships, and rhythms that feel nourishing, the old patterns start losing their grip. This is not because you fought them off, but because they no longer have room to grow.

What You Crowd In Can Quietly Crowd Out What No Longer Serves You

It’s not always easy to spot which habits are draining you, especially when they’ve become normalised. That’s why redirection often works better than elimination. When you consistently add supportive routines and nourishment, the reactive or unhelpful behaviours tend to fade on their own.

Here’s a practical side-by-side to show what that shift might look like:

Crowding Out vs Crowding In: A Practical Reframe

If You're Trying To Stop	Try Crowding In Instead…	Why It Works
Skipping workouts because of fatigue or overwhelm	Short, focused sessions (e.g. 10–15 minutes of mobility or a strength superset)	Reduces decision fatigue and builds consistency without pressure
Pushing through sessions for soreness or exhaustion	Movement that builds form, recovery, and joint stability	Shifts progress from strain to sustainability
Comparing your current body to a “fitter” past	Observing how your current self moves, recovers, and feels	Brings attention to strength in the present, not nostalgia
Judging yourself for inconsistency	Visible structure: training days blocked out, clothes prepped, calendar protected	Reinforces identity through actions, not mood
Forcing guilt-fuelled discipline	Coaching, community, or check-ins that feel supportive	Reduces emotional load and creates psychological safety
Reactively cutting calories or skipping meals	Regular meals with balanced protein, fibre, and colour	Keeps blood sugar stable and reduces reactive cravings
Obsessing over macros or “clean eating”	Building meals that are satisfying, simple, and repeatable	Makes eating feel approachable, not performative
Bingeing or emotional snacking at 4pm	Higher-protein lunches and mindful transitions between work blocks	Solves the real problem: under-nourishment and mental depletion

All this is to just say that when we stop chasing the idea of “less” and start choosing the right “more,” something shifts. We move from managing our health to actually owning it.