Ever felt like one “imperfect” bite sends you spiraling into a full-blown binge? Yeah, me too. In this raw and real episode, we dive into how perfectionism sets the stage for binge eating and how to stop the cycle. If you’ve ever said “I already messed up, might as well keep eating,” this episode is for you.

Raise Your Hand If You’ve Ever…

• Measured a tablespoon of peanut butter like you were prepping for surgery
• Had one cookie, spiraled, then cleared out the pantry like it owed you money
• Skipped a gym day and decided your fitness career was officially over
• Told yourself, “I’ll be perfect tomorrow,” while cradling a burrito the size of your face

Sound familiar? Same.

What Even Is Perfectionism?

Technically speaking (yes, I Googled it because I’m THAT person), perfectionism is “the refusal to accept any standard short of perfection.” That sounds noble…until it has you counting almonds like a squirrel with a calculator.

But here’s the kicker: this mindset? It’s exactly what leads to bingeing. Why? Because perfectionism doesn’t come with a “chill” setting. It’s all or nothing. And “nothing” tends to involve eating your feelings—and everyone else’s leftovers—when you fall even slightly off track.

Exhibit A: The Cookie Incident

You eat half a cookie. HALF. Just a little sugary bite of joy. And suddenly, it’s a crime scene.

“Welp, day’s ruined. Might as well eat the rest of the sleeve, hit up three drive-thrus, and burn my diet journal.”

…Sound dramatic? Yes. But also, painfully real.

Perfectionism Doesn’t Just Ruin Diets. It Ruins Everything.

It’s that voice that says:

• “You didn’t go to the gym four times this week? Might as well never go again.”
• “Your house isn’t spotless? You’re failing at life.”
• “Your toddler just ate a crayon? You’re clearly unqualified to parent.”

(Okay, that last one might be slightly concerning, but still.)

Whether it’s food, parenting, career, or laundry, perfectionism makes us feel like unless it’s 100% flawless, it’s 100% failure.

Why This Leads to Binging

Here’s how it works:

1. You make rules — no eating after 7 PM, only whole foods, gym 4x a week, etc.
2. You break one rule (because, um, you’re human).
3. Your inner perfectionist screams, “THROW IT ALL AWAY.”
4. You binge, feel terrible, and vow to be “better” starting tomorrow.
5. Repeat. Forever.

It’s like setting your house on fire because you spilled juice on the rug. (Spoiler: don’t do that.)

The Middle Ground? Yeah, That Exists.

Here’s a wild idea: What if you could eat the cookie…and just keep going with your day? What if messing up once didn’t mean starting from zero?

Crazy, I know. But that’s what letting go of perfectionism looks like.

And hey, it doesn’t mean you have to give up on your goals or live in a cookie-fueled free-for-all. It just means learning to ride the wave instead of clinging to a capsized perfectionist life raft while crying into a pint of ice cream.

Step One: Awareness (Not the Judgy Kind)

Start noticing when your perfectionist alter ego shows up. You don’t need to fight her—just say, “Oh hey, there you are again with your unrealistic standards and emotional blackmail. Cute.”

Whether it’s the state of your house, the fact that your salad had croutons, or your skipped yoga session—notice the pressure. Breathe through it. And don’t let it send you into a Netflix-and-nachos spiral.

Step Two: Try Letting Go (Gasp!)

Start small. Leave one dish in the sink. Eat a cookie without starting a binge-fest. Let your partner load the dishwasher wrong (I know… I’m cringing too).

Because if you can practice letting go outside of food, you’re training your brain to handle imperfection without melting down inside a Taco Bell parking lot.

Takeaways:

• Perfectionism isn’t a flex; it’s a setup for failure.
• You don’t need to earn your worth through clean eating or gold-star behavior.
• Half a cookie isn’t a crisis.
• There’s peace (and chocolate) in the middle ground.

So the next time your brain says “be perfect or else,” politely decline and live your perfectly imperfect life instead.

Follow me for daily tips on Instagram! @kellylwellness

Are you ready to stop overeating and finally be in control around food? Watch my FREE training How to Stop Binge Eating (Without Cutting Out Your Favorite Foods) to learn how it’s possible!