The Power of the Gain vs. Gap Mentality in Your Health Journey

Inspired by the book “The Gap and The Gain” by Dan Sullivan and Dr. Benjamin Hardy

If you’ve ever caught yourself thinking, “I should be further along by now,” you’re not alone. Whether it’s fitness, nutrition, or business — that mindset lives in what Dan Sullivan calls “The Gap.”

What’s the Gap?

The Gap is the space between where you are right now and where you think you should be. It’s measuring yourself against an ideal — a moving target that you’ll never quite reach. In the Gap, your progress never feels good enough. You might hit your goals, but instead of feeling accomplished, you instantly move the goalpost:

• “Sure, I lost 10 pounds, but it should’ve been 15.”

• “I can deadlift my body weight, but it’s not double yet.”

• “I ran that race, but I didn’t hit my dream pace.”

Does this sound familiar?

What’s the Gain?

The Gain flips that script. Instead of measuring yourself against the ideal, you measure yourself against your starting point.

You look back and ask, “How far have I come?”, “What have I learned?”, “What’s improved — even a little bit?” That’s the Gain – that mindset shift changes everything.

Why It Matters for Your Health Goals

When it comes to health and fitness, most of us live in the Gap without realizing it. We compare ourselves to past versions, social media highlights, or our “ideal” body, instead of recognizing progress:

• You’re lifting more weight than you did three months ago.

• You’re eating with more awareness and consistency.

• You’re sleeping better, walking more, drinking water — things you once struggled with.

Those are Gains.

The problem is, the Gap robs you of motivation. You start believing nothing you do is “enough,” and that leads to burnout, inconsistency, and frustration. The Gain, on the other hand, fuels you. It builds momentum because you can see that your effort is working.

How to Stay in the Gain

Try this weekly check-in:

1. Reflect: Write down three wins from the week — no matter how small.

2. Reframe: When you catch yourself thinking “I’m not there yet,” add “…but look how far I’ve come.”

3. Refocus: Set one Gain-based goal for the week — something measurable and doable, not idealistic.

Example: Instead of “I need to eat perfectly,” try “I’ll prep three solid dinners this week.”

Being in the Gain doesn’t mean lowering your standards — it means celebrating progress while still pursuing growth. Your fitness journey isn’t a straight line. It’s a series of Gains stacked over time that lead to transformation.

When you live in the Gain, success isn’t something you chase — it’s something you experience every day.