Self-Sabotage: The Mind Game We Play and How to Break Free

Tuesday, Dec 19, 2023 | Coaches, Featured, Lifestyle

Self-Sabotage: The Mind Game We Play and How to Break Free

Hey, y’all! Coach Monica here, and today, we’re tackling the crucial topic of self-sabotage on our wellness and weight loss journey. Do you ever find yourself putting in all the effort to achieve your goals, only to be hindered by your thoughts and beliefs? If the answer is yes, you’re not alone. Whether you’re just starting or well into your journey, self-sabotage can still be a roadblock to your highest potential.

Self-sabotage can be a vicious cycle that keeps us from reaching our full potential. But what if it didn’t have to be that way? By understanding the root causes of self-sabotage, you can take control of your life and achieve your desired success. Don’t let self-sabotage hold you back any longer – let’s work together to overcome it.


What is self-sabotage?

By definition, self-sabotaging behavior refers to intentional action (or inaction) that undermines people’s progress and prevents them from accomplishing their goals. Self-sabotage occurs when people hinder their success. Your brain and belief systems can be tricky to manage. Self-sabotage often kicks in as a self-protective measure to keep you in your comfort zone. We create a false reality, convincing ourselves we’re not capable or worthy of success, even if we’ve already achieved it. This may be because it is more comfortable sitting in our current state of discomfort as opposed to radically chasing our dreams and potentially finding failure. But here’s the thing – failure is not the enemy; it’s an opportunity. Embrace failure, starve your fears, feed your focus, and eliminate room for self-doubt and self-sabotage.

Achieving sustainable weight loss takes more than diet and exercise alone. It requires understanding all the physiological, psychological, and psychosocial factors that can make weight loss difficult for many people.

Have you ever noticed how we can be our worst enemies, simultaneously serving as our loudest cheerleaders and our harshest critics? Self-sabotage refers to engaging in behaviors that you know are harmful to your personal growth or goals. These behaviors can take various forms, such as procrastinating on your goals because you get easily distracted by social media, skipping your regular gym routine due to oversleeping or being lazy, or opting for fast food instead of cooking healthy meals because you didn’t plan. The possibilities of self-sabotaging behaviors are endless.


Recognizing self-sabotage in your journey:

Some common obstacles to success:

  • Procrastination
  • Negative self-talk
  • Fear of success
  • Imposter syndrome
  • Overthinking
  • Lack of self-care
  • Emotional eating
  • Perfectionism
  • People-pleasing
  • Distraction
  • Lack of focus
  • Comparison
  • Self-limiting beliefs
  • Resistance to change

Recognizing self-sabotaging behaviors is the first step. It often stems from low self-esteem, causing feelings of worthlessness and the belief that you don’t deserve success. These thoughts and feelings can stem from various causes, but the effects are the same – they fuel negative self-talk, fear, and self-sabotaging behaviors. It’s crucial to identify these mental barriers, focus on self-love, prioritize your needs, and build trust in yourself. You can achieve your weight loss goals with the right mindset and self-care practices.

Some individuals may also worry that if they fail, their family will think less of them or that if they succeed, their partners will become jealous of the new version of themselves. These deep-seated thoughts and feelings can contribute to negative self-talk and encourage self-sabotaging behaviors.


Defeating Self-Sabotage:

Recognize your self-sabotaging behaviors by thinking about goals you haven’t accomplished, areas where you’re putting off making a decision, or suffering from a lack of motivation. Self-sabotaging behavior often stems from feelings of anxiety, anger, and worthlessness. Always manage your emotions before they lead to negative consequences or affect others.

Identify negative behavior triggers by monitoring your thoughts, especially during moments of self-sabotage. Write down any irrational beliefs or negative self-talk that you notice, and challenge them logically. Doing this will help you pinpoint the thinking or beliefs behind your behavior and work towards changing them. By changing one, others will change, too. Use positive affirmations and link them to your goals. Align your skills, beliefs, and behaviors to create the necessary states to accomplish your goals.

To develop self-supporting behaviors, it’s essential first to identify and defeat the false rationale behind your self-sabotaging habits. Once you’ve done that, you can begin rebuilding your self-esteem. 


Ask yourself the following questions: 

  • What can I say to myself that is positive and uplifting? 
  • Are there multiple ways to achieve my goals? 
  • Can I build self-confidence by setting and accomplishing smaller goals to achieve the bigger ones? 

Use your answers to create a message that inspires you to move forward positively.


Remember, overcoming self-sabotage is a journey, not a destination. It takes courage, patience, and a willingness to face your fears. But with determination and a positive attitude, you can break free from self-destructive habits and achieve the success and happiness you deserve. You can change your life and create a brighter future for yourself. So take that first step today, and keep moving forward one small victory at a time. You’ve got this, and as I always say, take what you want and leave what you don’t. This journey is for you, requiring you to put in the work and dive deep to succeed on the other side. Until next time!