I saw a TikTok yesterday from this girl who was sharing her win about eating part of her pumpkin cookie and leaving the rest. She said her brain was dying to slip into that “f-it” mentality, but she wasn’t letting herself go there. It got me thinking about how that mindset—the “f-it” or “Last Supper” mentality—really doesn’t get talked about enough. When you’re stuck in it, it feels like no one else understands. You start the day feeling calm, in control, and the next thing you know, you’re in full “well, I’ve already messed up, might as well keep going” mode.

It’s wild how quickly that flip switches, right? One minute you’re fine, and the next, you’re spiraling into all-or-nothing thinking. And suddenly, it makes perfect sense to eat everything in sight because tomorrow, you’ll be “good.” Tomorrow, you’ll start over. Tomorrow, everything will be perfect.

But why does this keep happening? And more importantly, how do we stop it?

That’s what I want to talk about today. Let’s break down the “Last Supper” mentality and why it makes you feel so out of control around food—especially during times like the holidays. Plus, I’ll share some ways to get out of that cycle so you can feel more balanced and at ease.

What Is the “Last Supper” Mentality?

Ever found yourself thinking, “I’ll eat everything now because tomorrow I’ll be back on track?” That’s what we call the Last Supper mentality. It’s like, “better get it all in now because tomorrow, I’m starting fresh.” And it’s not just a random thought—it’s a pattern that so many of us get stuck in.

Evelyn Tribole and Elyse Resch, authors of Intuitive Eating, explain this perfectly. They say that the pursuit of weight loss often leads to food obsession, and that’s what triggers Last Supper eating. You eat everything today because you’ve promised yourself that tomorrow will be different.

And then there’s the all-or-nothing thinking that drives this. The moment things don’t go perfectly, it’s like, “well, I’ve already screwed up—might as well go all out.” Perfectionism doesn’t just trigger this thinking—it fuels it. You set impossible standards for yourself, and when you inevitably don’t meet them, it feels like the only option is to completely let go.

Why Perfectionism Fuels “F-it” Eating

If you’re caught in the Last Supper mentality, it’s usually rooted in perfectionism. You think, “I care so much about what I eat all day, and then, out of nowhere, I just stop caring.” But it’s not that you stop caring—it’s that you care so much that any slip-up feels like total failure.

When you expect yourself to be perfect, it’s exhausting. One small misstep (like eating an extra cookie or having an unplanned snack) feels like the end of the world. So instead of trying to course-correct, you think, “What’s the point? I’ve already messed up.”

This is why perfectionism tricks you. It makes you think that more control is the answer, when in reality, letting go of that impossible pressure is what you actually need.

Think about every time you’ve tried to restrict yourself—counting calories, only eating “good” foods, or trying to avoid trigger foods completely. It works for a while, but eventually, the pressure builds up. And the moment you have something “off-plan,” you spiral. You end up eating way more than if you hadn’t been so strict in the first place. That’s the rebound effect, and it’s proof that perfectionism doesn’t keep you in control—it makes you feel out of control.

How to Break the Cycle

If you’re stuck in the Last Supper mentality and find yourself falling into “f-it” eating, the first step is awareness. You need to notice when these thoughts pop up. When do you catch yourself thinking, “I’ve already blown it, so what’s the point?” or “I’ll start fresh tomorrow”?

Here’s what you can do to shift out of that mindset:

Practice Awareness + Pause 

When you feel the urge to eat everything because you’ve already “messed up,” take a breath and pause. Just noticing that you’re about to fall into all-or-nothing thinking gives you a chance to stop it before it spirals. For example, you’ve had a slice of cake and you think, “Well, I’ve already screwed up, so I might as well eat more.” Pause. Check in with yourself: What do I really want right now?

Talk to Yourself (Kindly!) 

This is one of the most underrated tools, but it’s so powerful. When you feel the urge to say “f-it” and keep eating, talk yourself through it. Remind yourself, “The food isn’t going anywhere. I can have more if I’m still hungry later.” Or, “I don’t have to eat everything just because it’s in front of me.” Kind self-talk interrupts the spiral and helps you make a more mindful decision.

Redirect Your Focus 

When you’re feeling that pull to overeat, try shifting your attention. If you’re at a party, focus on the people around you, the conversations, or the experience. If you’re home, step away from the kitchen and do something else for a bit—take a walk, read a book, or listen to music. The idea is to take the focus off food and reconnect with what’s really going on.

Final Thoughts

Remember that TikTok video? The girl wasn’t perfect, but she was practicing not falling into the f-it mentality. And that’s the key word—practice. You don’t have to be perfect at it. You just have to keep trying, keep noticing, and keep giving yourself grace when you slip. Over time, this mindset shift will stick, and you’ll feel more balanced around food.

So as we head into the holidays, cut yourself some slack. You’re learning, you’re practicing, and each time you choose to respond differently, even in the smallest way, you’re making progress. You’ve got this.