All-or-nothing thinking, often termed as “black-and-white thinking” or “dichotomous thinking”, is a cognitive distortion that influences individuals to view situations, experiences, and themselves in an either/or binary manner. This form of thinking doesn’t allow for any middle ground or shades of gray. For instance, if someone doesn’t achieve perfection in a task, they might perceive the effort as a complete failure.

Understanding the roots and implications of all-or-nothing thinking can provide significant insights into how we process experiences and make judgments. In this article, we will explore the nature of this cognitive distortion, its impact on mental health, and ways to overcome it.