Last night, Vanessa roasted Brussels sprouts and sweet potatoes for dinner, along with baked chicken tenderloins.

Nothing unusual—just a solid meal, right? Except these particular brussels sprouts smelled a little off before cooking. But we ignored it, figuring, Eh, it’s just brussels sprouts. They always smell a little weird. And it was a brand new package.

They didn’t taste great, but they weren’t awful either.

About an hour later, I realized they were definitely spoiled.

My stomach felt off. That kind of nauseous but not quite feeling where you know something’s wrong, but you’re not doubled over the toilet praying for mercy.

Even now, 18 hours later, I still don’t feel 100%. I still worked out, but took my time between sets so I wouldn't get too queasy.

This morning, Vanessa said, “I hope this doesn’t ruin your appetite for brussels sprouts.”

And without hesitation, I told her, “Not a chance.”

Because one bad experience doesn’t change the fact that brussels sprouts are good for me.

But it got me thinking—how often do we let one bad experience stop us from doing something that’s good for us?

The Human Tendency to Overcorrect (AKA, “Never Again” Syndrome)

Most people overreact to a single negative experience.

We’ve all seen it happen:

🥩 Someone gets food poisoning from undercooked chicken, so they swear off chicken forever.

🏋️ Someone tweaks their back deadlifting, so they decide strength training is too dangerous.

🧑‍⚕️ Someone has a bad experience with a doctor, so they avoid healthcare altogether.

💊 Someone has a weird reaction to a supplement, so they stop taking anything new.

It’s human nature. When something unpleasant or painful happens, our brain goes:

🚨 “Avoid this at all costs!” 🚨

It’s a survival mechanism. Your brain is wired to protect you from danger, even if that danger isn’t logical.

The Science Behind Giving Up Too Easily

🔹 Loss Aversion:​
People fear loss more than they value gain. If you try something new and it backfires, the pain of that loss outweighs any potential future benefits.

🔹 The “Once Burned, Twice Shy” Effect:​
A single negative experience leaves a stronger imprint on the brain than multiple positive experiences. This is why you vividly remember the one time you got food poisoning but don’t recall the 100 times you ate without issue.

🔹 Cognitive Distortions:​
Your brain generalizes experiences to protect you. If you slip on ice once, your brain says, "All ice is dangerous." If you have one bad personal trainer, your brain says, "All trainers are useless."

Why This Mentality is Dangerous

If you let one bad experience dictate your actions, here’s what happens:

❌ You avoid challenges.​
❌ You lose out on potential benefits.​
❌ You reinforce a fixed mindset.​
❌ You limit your personal growth.

Imagine if a baby gave up on walking the first time they fell.

You’d have full-grown adults scooting around on their butts because “walking didn’t work out for me.”

But as adults, we do this all the time—just in more subtle ways.

How to "Get Back on the Horse" After a Bad Experience

If you’re prone to quitting after one setback, here’s how to rewire your brain to push through instead of retreating.

1️⃣ Reframe the Experience as Data, Not Failure

Instead of thinking, “That was awful, never again,” ask yourself:

✔ What can I learn from this?​
✔ Was this an isolated event or an actual problem?​
✔ What could I do differently next time?

Example:​
Instead of saying, “Strength training is dangerous because I tweaked my back,” say:

✔ “I should work on my form and mobility before lifting heavier.”

It’s not about ignoring bad experiences—it’s about extracting useful information from them.

2️⃣ Change the Narrative in Your Head

Most people let negative experiences become part of their identity.

They say things like:

🚫 “I’m just not good at working out.”​
🚫 “I don’t do well with supplements.”​
🚫 “I’ve never been able to stick to a diet.”

Reality Check: These are just stories you tell yourself. And you can rewrite them.

Instead, say:

✅ “I’m still figuring out what workouts work best for me.”​
✅ “I’m testing which supplements my body responds to.”​
✅ “I’m learning how to make nutrition changes stick.”

See the difference? One locks you into failure. The other leaves room for growth.

3️⃣ Expose Yourself to the Fear (Gradually)

If you avoid something because of a bad experience, the fear around it grows bigger in your head over time.

The key? Reintroduce it in small, controlled doses.

🛠 Hurt yourself in the gym? Start back with lighter weights and perfect form.​
🍽 Got sick from a food? Try a small amount next time instead of banning it forever.​
💊 Had a bad reaction to a supplement? Test it in a lower dose or try a different form.

Avoidance reinforces fear. Exposure rebuilds confidence.

4️⃣ Think About the Alternative

Every time you quit something beneficial because of one bad experience, ask yourself:

🤔 What happens if I never try again?​
🤔 What am I missing out on?

If I swore off brussels sprouts forever, would it ruin my life? No.

But if I swore off strength training, healthy foods, supplements, or anything that actually benefits me because of one bad experience?

That would be a huge loss.

Final Thoughts: The 3-Strike Rule

Here’s a simple rule to prevent yourself from quitting too soon:

Before deciding something "isn’t for you," give it THREE honest tries.

💪 Try three different types of workouts before deciding you “hate the gym.”​
🥦 Try a food three times before assuming you “just don’t like it.”​
💊 Try three different supplements before concluding “nothing works for me.”

Because one bad experience doesn’t define reality.

What does? Your willingness to try again.

So next time something goes sideways, remind yourself:

🚀 This is just data.​
🚀 I can learn from it.​
🚀 I’m not going to let one bad experience dictate my future.

And if you need someone to help you get back on track—whether it’s fitness, nutrition, or performance—I’m here.

👉 Book a consultation​

Because setbacks happen.

But quitting isn’t an option.

In faith, fitness, and fortitude, Tom Nikkola, CSCS P.S. Ever quit something too soon and later realized you made a mistake? Hit reply and tell me about it!

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