Are you stuck in all or nothing thinking?

One of the most profound benefits of my yoga practice has been the ability to recognize when my mind is trapped in dual thinking. This type of thinking often manifests as rigid judgments—good or bad, right or wrong, all or nothing. It’s the kind of internal dialogue that can limit our choices and increase our stress.

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or example, I used to find myself thinking, “I can go to yoga class tonight, or there’s absolutely no way I can make it. Guess yoga’s off the plate for me today.” This all-or-nothing mindset was not only unhelpful, but it also added unnecessary stress to my day.

However, through regular yoga practice—embracing all aspects of yoga, from the physical postures to meditation and pranayama—I’ve come to see that this type of thinking often arises from a stress response. When our brains are in stress mode, they tend to simplify our options to just two extremes. But the truth is, life is rarely that black and white.

Yoga has taught me to pause when I notice these thoughts creeping in. By coming back to my breath and getting present in the moment, I’ve learned to see the myriad of possibilities that lie between the extremes.

If you find yourself thinking you can’t make it to class, consider setting a timer for just five minutes and focus on your breath. Or, if you’re running late or need to leave early, know that it’s okay—we don’t lock the doors. The point is, yoga doesn’t have to be all or nothing. It’s about making space for what’s possible, even if it’s just a small step.

This shift in mindset has been liberating for me, and I hope it can be for you too. Next time you find yourself caught in all-or-nothing thinking, take a moment to breathe and explore what other options might be available to you. Yoga is a practice, not a perfection, and there’s always room for flexibility and balance.

Are you feeling stuck in dual thinking today? I encourage you to take a moment, breathe, and see what new possibilities might open up for you.

Feel free to share your thoughts or experiences in the comments below. How has yoga helped you in shifting your mindset? I'd love to hear from you!