Have you ever told yourself:
“If I can’t do it perfectly, why even bother?”
This “all-or-nothing” thinking can feel like truth, but it’s actually one of the biggest traps that keeps us stuck. For many of us—especially those with trauma histories—it isn’t laziness or lack of motivation that holds us back. It’s our nervous system doing its best to protect us.
Why We Get Stuck in All-or-Nothing Thinking
When we’ve experienced stress or trauma, our nervous system learns survival patterns. Sometimes that means over-functioning (doing everything to stay safe). Other times, it means freezing or shutting down if the task feels overwhelming or “not possible to do right.”
All-or-nothing thinking is really a nervous system strategy. It’s your body’s way of saying:
➡️ “If I can’t control it fully, I won’t start at all.”
➡️ “If it’s not safe enough to do perfectly, it’s safer to do nothing.”
The problem? Waiting for perfect keeps us from experimenting, from trying, and from building small, steady steps toward change.
Why Tiny, 1% Shifts Are So Powerful
Your nervous system doesn’t actually need you to do everything right now. What it needs is permission to try—gently, slowly, in digestible pieces.
A 1% shift might not seem like much, but from a regulation standpoint, it’s everything. Each small act is a signal to your body:
✨ “It’s safe to begin.”
✨ “I can tolerate this moment.”
✨ “Small steps are enough.”
Over time, these micro-moments begin to rewire our system. They build trust in our capacity. They show our body that movement doesn’t have to be overwhelming, and that change can come in soft, manageable ways.
Examples of 1% Nervous System Shifts
Here are a few simple practices you can try—starting right now:
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🌬 Take one long, intentional breath before you leave your bed.
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🎶 Play one song in the morning and let your body sway or dance.
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☕ Pause to notice the warmth of your coffee or tea before the first sip.
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🤗 Give yourself one self-hug before sleep.
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🌳 Step outside and feel fresh air on your face for one minute.
These aren’t about fixing everything or achieving perfection. They’re about offering your nervous system little sips of regulation—tiny bites that are much easier to digest than one overwhelming gulp.
Digestible Bites > No Bites
Healing is not about giant leaps. It’s about making space for choice, safety, and possibility in moments where our system used to shut down.
So here’s your gentle invitation: What is one 1% shift you can make today to support your nervous system? Write it down. Try it. Let yourself notice what happens.
Small shifts count. In fact, they’re the building blocks of sustainable change.
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💛 At B-rooted Counselling, we believe healing happens in these small, grounded steps. If you’re curious about learning more trauma-informed practices to support your nervous system, reach out—we’d love to walk with you on your journey.
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