NUTRITION ON A LIGHT SWITCH VS. DIMMER
(A better way to think about nutrition…stick with me here!)
Around this time each year, I often hear people say things like, “I have no restraint when it comes to my grandma’s pie,” “I wonder how much I’ll need to work out to burn off Thanksgiving dinner,” and “whatever, I’m just going to start over with my New Years resolution.” Though this mindset can seem to come from a place of desire to enjoy the holidays to the fullest, it can easily backfire (and is, if I’m being honest, a sticky mindset to be in).
I know, I know, yet another chat about tackling all-or-nothing mentality, but I think this one will resonate with you: the light switch approach. Instead of thinking in absolutes (like needing to eat allllllll the pie because you’ll start over soon), we bring in the concept of the dimmer switch: a far more realistic, flexible way to navigate nutrition, movement, and self-care, especially when schedules and seasons shift.
THE LIGHT SWITCH MINDSET: WHY IT FAILS US
The light switch mindset leaves only two positions: fully on or fully off. On the “on” days, you may feel like you're nailing it with every perceived healthy behavior (prepping meals, tracking your intake, working out, making thoughtful choices). But the moment your routine falters, the switch flips: you skip the workout, grab whatever food is convenient, stop paying attention, and tell yourself you’ll “start over on Monday/next month/next year.”
The problem is that life is not a series of neat, uninterrupted weeks where motivation stays high and nothing disrupts your flow. Real life comes with early mornings, late nights, sick kids, holiday events, unexpected stress, and fluctuating energy (and these disruptions aren’t limited to just the holiday season!). When you only allow yourself to participate in your routines when conditions are perfect, most of your life ends up falling into the “off” category. This constant switching can create a whirlwind of emotions, not the least of which is the feeling that you have to start over again and again.
ENTER: THE DIMMER SWITCH
A dimmer switch has range. It offers nuance. It can be turned up, turned down, and adjusted to whatever the moment calls for. That’s how your nutrition habits should work.
There will be days when your dimmer is naturally turned up. These might be the days you have energy, time, and structure; you can food prep for the week ahead, eat intentionally, exercise, and follow your routine with ease. There will also be days where your dimmer is in the middle, where meals are simpler, movement is gentler, you rely on convenience items or prepped foods, and you do what’s realistic rather than ideal. And of course, there will be low-dimmer days; the ones where you’re working with your bare minimums, putting one foot in front of the other.
Something I talk with clients about is the beauty of the dimmer switch: all of these “levels” count. As cheesy as it sounds, as long as the light is on, it is on. The luminosity might be bright or dim, but there’s light. You’re still participating in behaviors that support you, even if they’re smaller or simpler than what you’d do on a high-energy day. You’re staying connected to your habits, progress, and goals rather than abandoning them.
THINKING LONG-TERM
The dimmer switch approach allows your habits to adapt to your season of life, rather than forcing your life to fit into rigid rules (and/or completely abandoning those rules if any part of them can’t be followed). It removes the pressure to be perfect, and not just replaces it with the expectation that your effort will change, but normalizes that your effort will change.
During busy work weeks, times of illness, or stressful seasons, your dimmer might be lower and rely more on bare minimums. During calmer, more predictable stretches of life, your dimmer might naturally brighten. And during seasons like the holidays (Long, full days! Less sleep! Changing routines! Heightened emotions!), the dimmer switch becomes your path to sustainability. Instead of committing to extremes (“I’m being strict” or “I’ll worry about it in January”), you learn to find the version of your behaviors that fit the moment.
This approach creates consistency not because the effort is always the same, but because the effort is always present. It builds confidence, reduces bounce-back cycles, and keeps you anchored even when the circumstances around you are anything but predictable.
THE DIMMER DURING THE HOLIDAYS
This analogy especially shines (no pun intended) during the holiday season, where many factors in life come together to make it feel like the only way to get through the end of the year is to either completely white-knuckle your routines, or disregard them entirely because of a packed social calendar, lists a mile long, and looming end-of-year deadlines. I hear you: travel, gatherings, rich meals, irregular schedules, and extra emotions can feel like a lot. But it’s not all-or-nothing until you get to January and can wipe the slate clean. If you think of this season like a dimmer switch, you can keep the light on without expecting yourself to operate at full brightness.
In practice, maybe that means:
eating a normal breakfast on Thanksgiving
taking a walk with family (whether you’re out of town or at home)
drinking water between holiday events
choosing meals that support your energy without demanding perfection
The goal isn’t to maintain rigid control during a full season of celebrations. It’s to stay connected to yourself in small, meaningful ways. You don’t need full brightness this time of year across each and every one of your wellness routines. You just need the dimmer turned to a level that supports you.
SO…
You don’t need stricter rules, more discipline, or a brand-new plan every time life shifts or your calendar is booked to the brim. You need a dimmer switch: a way to keep participating in your habits even when the level of effort changes. Turn it up when you can, turn it down when you need to, and trust that something is better than nothing.
This is what sustainable nutrition looks like. This is how confidence and flexibility are built. (Because again, cheesy – these chaotic seasons are where confidence and flexibility really are built.) And this is how you move through the holidays, and every season, without feeling like you’re constantly starting over.
YOUR NEXT STEP
Does this blog post resonate with you? At Front Porch Nutrition, I coach real people through real-life nutrition — thinking through what your wants, needs, and goals are, and working together to make changes that last not just in the moment, but for the long haul. Get started with 1:1 nutrition coaching today!
