When it comes to healthy living, many of us fall into an all-or-nothing mindset—you’re either “on” the plan or completely “off.” But real success often lives in the gray area somewhere in between. That’s where the 80/20 (or 90/10) approach comes in—a mindset that invites flexibility, balance, and long-term sustainability.
What does 80/20 or 90/10 mean?
At its core, it’s a ratio:
- 80/20 means that you make intentional, health-supportive choices 80% of the time. For the remaining 20% of the time, you allow space for indulgence, flexibility, and unpredictability (like if someone brings donuts to the office to share).
- 90/10 is a more focused version of this mindset, often used when you’re working on a specific goal like fat loss or muscle building, or when you want to build momentum.
The ratio isn’t the important part; it’s the mindset. For some, this might mean consistently striving for healthier choices every day. Others prefer to take a week-by-week approach, knowing that if they’re focused on their health goals 5 or 6 days out of 7, they’re progressing in the right direction.
If you prefer the weekly lens, it’s important not to let the 10% or 20% become an entire day of less intentional meals, as this can set you back. Instead, aim to balance those moments of indulgence within a day, like enjoying dessert after a nourishing dinner, or pairing a salad with pizza. Flexibility doesn’t mean abandoning your foundation—it means learning how to layer joy and balance together.
Whatever approach you prefer, the principle stays the same: progress over perfection.
Why the 80/20 mindset works
- It breaks the perfection trap. You don’t need 100% compliance to see results. You need consistent effort and the ability to get back on track.
- It builds resilience. Knowing there’s room for flexibility helps you stay in the game longer, with fewer rebounds or burnout.
- It removes guilt. If you’re living with intention 80–90% of the time, there’s no need to “start over.” You’re already on track.
How to apply 80/20 in real life
Nutrition
- Focus on whole foods and nutrient-dense foods for most of your meals.
- Allow space for joy—a night out, your favorite treat, a family dinner—without spiraling into guilt.
Movement
- Move most days in a way that supports your body and lifestyle.
- Don’t stress the skipped workout—one day doesn't undo your progress.
Mindset
- Track trends, not perfection. Think about how you feel over the course of a week, not just one high or low moment.
Social Life
- Choose your 10 or 20 with intention, whether it’s a glass of wine at dinner or skipping a morning routine after a late night out.
80/20 vs. 90/10: Which one is right for you?
- 80/20 is perfect for maintenance, lifestyle balance, or when you're rebuilding a healthy rhythm.
- 90/10 might serve you better in goal-driven phases—just make sure you leave room for flexibility and joy.
Final takeaway
The 80/20 or 90/10 mindset is about living well most of the time—not living perfectly all of the time. Whether you apply it by the day or over the week, the goal is consistency, not rigidity. When you create space for both structure and freedom, sustainable progress thrives.
Written by: Kory Morse, M.S., Head of Member Education at Shed
Kory is a certified holistic health and life coach with a Master of Science in Integrative and Functional Nutrition, specializing in research, biochemistry, and systems biology. As Head of Education at Shed and a member of the supplement research team, she blends scientific expertise with a compassionate, curiosity-driven approach to support lasting, sustainable change. Her mission is to make health feel accessible, empowering, and deeply personal.
