The Comparison Trap: How to Break Free
By Pippa Woolven, Project RED-S Founder
In today’s world it feels almost impossible to escape comparison. We’re bombarded by other people’s highlight reels – their triumphant moments, the validation and admiration showered upon them through likes, kudos, and comments on social media, and the glorification of idealised bodies and food choices that are often meticulously curated, filtered, and unattainable. This phenomenon is particularly perilous for us athletes, where the spotlight often centers on performance and physical appearance, making it incredibly easy to succumb to the snares of the comparison trap.
But here's the silver lining: we possess the power to determine how we allow this influx of information to influence us. Social Comparison Theory tells us that we tend to look upward (to those we think are better off) or downward (to those who seem worse off). The direction we choose shapes whether we feel motivated or deflated, inspired or discouraged.
The key is being aware of when comparison sneaks in, and having strategies to push back against harmful thought patterns. Here are some that can help:
Get to know your body
Everyone’s nutritional needs and training thresholds are unique. What fuels someone else might not be right for you. Instead of copying what a teammate or influencer eats, pay attention to your own energy, mood, and recovery. Journaling can help you spot patterns across a training cycle.
Build your tribe
Surround yourself with people who encourage a healthy relationship with food and training. Find friends, teammates, or mentors you can talk to openly. Listening to others who have been through similar struggles can give you reassurance and perspective.
Listen to your body
Our bodies are smart. Hunger, fullness, cravings, and satiety cues are built-in feedback. Try to tune into them instead of comparing portion sizes or meal choices with others. Practice eating with presence and self-respect.
Educate yourself
Stick to reliable sources of information about nutrition, training, and recovery. Books, trusted websites, and qualified professionals will give you far more useful advice than random online chatter.
Practice self-compassion
Speak kindly to yourself. Negative self-talk about weight or performance only drags you down. Treat yourself with the same care and empathy you would show to a teammate or friend.
Play the long game
Endurance is built over years. Overtraining or under-fueling for a short-term boost often leads to injury or burnout. Patience and consistency are what keep you progressing. As marathon legend Bill Rodgers said: “People who are beating you now may not be beating you a year from now, or five years from now, or maybe ten. If you enjoy your running and go at it patiently, you’ll be around ten years from now and you’ll be the one who is up there.”
Focus on health, not appearance
Shift the spotlight away from aesthetics. Eating well and fueling enough improves mood, energy, sex drive, brain function, and athletic performance. Those benefits last much longer than trying to chase an “ideal” look.
Seek professional support if needed
If food or body concerns are interfering with your training or daily life, reach out to a registered dietitian, therapist, or counselor who understands athletes. Getting help is a strength, not a weakness.
Bottom line: Comparison is everywhere, but it doesn’t have to control you. By focusing on your own body, building supportive networks, and keeping your health front and center, you set yourself up for both better performance and a more sustainable, enjoyable journey in sport.