The Subtraction Lab, Issue 3
“The opposite of scarcity is not abundance; the opposite of scarcity is simply enough.”
The Problem
High achievers often slip into all-or-nothing thinking. If you can’t nail the “perfect” plan- whether it’s closing three rings on your Apple watch, getting in 10,000 steps, or completing a full morning routine- it might feel easier to skip it altogether.
As an example, a recent client of mine believed “working out” only counted if she made it to an Orange Theory class. But the whole process of driving 20+ minutes each way, taking the class, showering afterwards, etc, etc, ate up more than two hours of her time.
Most days, that felt impossible. And on busy days, it was impossible! She started telling herself her life was just too hectic for exercise, so she stopped trying.
Why that doesn’t work
The all-or-nothing mindset left her trapped: either a perfect gym session or zero exercise at all. This type of thinking keeps you locked in extremes- overdoing it when you can, then doing nothing when you can’t. The result? Inconsistency, frustration, and a cycle of self-criticism that only makes you feel worse.
The Truth
High-capacity people who are flourishing understand that habits don’t need to be optimal to be beneficial.
Ten minutes of walking, one stretch, or two deep breaths still shift your body and brain in the right direction. Small benefits add up!
Now what?
Let me show you how this works- with a real example, the research behind it, and simple steps you can try today.
Do Less to Feel Better
A tool I often share with clients is what I call the “2% better” exercise. When all-or-nothing thinking creeps in, I ask: What’s the smallest action you could take to feel just 2% better?
Take exercise. Maybe you’d love to hit a spin class. What do you actually enjoy most about it- the music, the sweat, the energy of being around others?
Pick one benefit and shrink it down.
If it’s the music, pop in your earbuds and blast your favorite ’80s track while you do squats until the song ends.
If it’s the social connection, call a friend while you walk around the block.
The shift comes when you stop chasing “optimal” and start embracing “beneficial.”
Why it Works
When we set the bar at “perfect,” we rarely reach it- and our brains register failure instead of progress. That cycle increases stress and chips away at motivation.
Research shows that even tiny actions- like a short walk, a song’s worth of movement, or a quick social connection- can spark the same mood-boosting and stress-lowering effects as longer routines.
In other words, 2% better is enough to shift your energy, build momentum, and rewire your brain for consistency. It’s about redefining success as beneficial rather than optimal.
Here’s How:
#1: Identify What You Love Most.
Think about the activity you wish you could do- exercise, journaling, meditating. What’s the part you enjoy most? The movement, the music, the calm, the connection?
#2: Shrink the Benefit.
Use the 2% question: What’s the smallest way I can get that benefit right now? A single song’s worth of movement, a quick call to a friend, or one deep breath still counts.
#3: Count It as Success.
Remind yourself: it doesn’t have to be optimal. If it’s beneficial, it matters- and it keeps momentum going.
To Sum it Up…
All-or-nothing thinking tricks you into believing “not perfect” means “not worth it.” But when you shrink things down to the 2% version, you still gain the benefit and build the habit. Small choices stack up.
As Brené Brown reminds us: “The opposite of scarcity is not abundance; the opposite of scarcity is simply enough.”
Your 2% today is enough.
As promised, under 3 minutes - a practical way to outsmart burnout.
Keep subtracting,
Amy
PS Ready to feel like yourself again? Join our Burnout Recovery Group and start rebuilding your energy, one week at a time.
