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Making an attempt to hit your well being targets however maintain operating into roadblocks? It might be time to have a very good, arduous take a look at what you’re doing and be sincere about any self-sabotage that could be taking place.
Let’s be actual for a minute—the street to getting wholesome isn’t at all times a clean path. There are sure to be bumps alongside the best way, and each new problem can typically make it really feel just like the deck is stacked towards us.
However what if I instructed you that your BIGGEST problem relating to considerably altering your life isn’t truly all these exterior elements, however one thing way more INTERNAL?
Particularly—what’s occurring inside your personal head.
Able to drop some pounds and get wholesome for all times with out weight-reduction plan, medication or making your self depressing?

Our free on demand video coaching will show you how to perceive why it’s been so arduous and what do to about it.
The reality is that the most important hazard most of us face on the street to getting wholesome is OURSELVES.
And that’s why in in the present day’s publish, we’re taking a deep dive into self-sabotage—what it seems to be like, and extra importantly, tips on how to keep away from it.
This can be a matter that comes up SO a lot for therefore many people, whether or not you’re simply getting began in your journey to get wholesome, or whether or not you’ve been doing this for some time.
Self-sabotage is all of the ways in which we are likely to derail our personal progress by not coping with the stuff that’s taking place inside our head.
On the finish of the day, SO a lot of our final success in any endeavor in life (however particularly on this journey to drop some pounds and take management of our well being) usually comes all the way down to our psychological fortitude and our willingness to really BELIEVE that change is really doable.
However typically outdated habits die arduous, and there are sometimes ways in which we start to undermine our progress with out even realizing it.
So let’s dive into all of that in the present day—all of the methods we are likely to self-sabotage, what that appears like, and, extra importantly, a number of the sensible steps we will take to AVOID self-sabotage in our journey to raised well being.

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What’s self-sabotage?
So first issues first—what precisely IS self-sabotage, and what does it appear like?
Truthfully, self-sabotage seems to be just a little bit completely different for everybody. So, whereas it may be simple to acknowledge self-sabotaging habits in OTHER folks, it’s not at all times really easy to see it in ourselves.
In spite of everything, we’re normally the LAST folks to appreciate how a lot we’re truly holding ourselves again, and that may be a very scary factor.
However for many of us, it’s these habits and behaviors that we do (or don’t do) with out even realizing it that finally result in us undoing all the nice progress we’ve made.
So listed here are just some of the commonest forms of self-sabotage I’ve seen or been responsible of in my very own life—and I’m prepared to guess that a few of these will sound very acquainted.
Detrimental self-talk
First up is all that destructive self-talk that occurs inside our head. That is that little voice at the back of our mind that tells us we will’t do one thing, or that we’re not adequate, or that it’s unattainable to really keep on with this for any size of time.
And the reality is that this kind of destructive self-talk could be simply as damaging to our progress as the rest.
In actual fact, usually this little voice will begin taking up and derailing us once we least anticipated, particularly when our guard is down or we’ve just a little setback, however even when issues are going nice and we’re doing nicely.
Procrastination
The second kind of self sabotage I see quite a bit is procrastination and simply flat out avoidance.
This seems to be like not getting began on one thing, or placing it off for an additional day, or arising with any variety of explanation why we’re not likely prepared.
It’s completely comprehensible that typically we’d like extra time, or extra info, or a greater plan in place.
However, on the finish of the day, if we’re always making excuses for why we will’t begin one thing, then it turns into fairly clear that our personal inaction is what’s actually holding us again.
Self-sabotaging with comparability
A 3rd kind of self-sabotage is comparability. That is the place we examine our personal progress or lack thereof to that of another person, after which beat ourselves up for not measuring up.
Such a self-sabotage could be particularly damaging as a result of it’s really easy to do, but additionally so detrimental to our progress—as a result of once we examine ourselves to others, we’re by no means evaluating like with like.
We find yourself evaluating our worst moments to another person’s greatest, and that simply isn’t truthful—to us or to them.
Worry of failure
But ANOTHER massive kind of self-sabotage I wish to discuss is concern of failure. Usually that is the place we let our concern of not attaining one thing cease us from even attempting within the first place.
This sort of concern is completely comprehensible—in any case, who needs to place within the effort after which fail?
However when it turns into the factor that retains you from truly getting began, then it’s undoubtedly one thing you’ll wish to tackle.
Worry of success
Carefully associated to concern of failure is what I name the concern of success.
That is the place we’d truly begin to see some actual progress however out of the blue grow to be afraid of truly attaining one thing. Why? As a result of it signifies that our lives or our circumstances have to alter indirectly.
That may be a very scary prospect, so we will usually begin to subconsciously undermine our progress with a view to be sure that we don’t truly attain our targets.
Self-sabotaging with all-or-nothing pondering
One other kind of self-sabotage I’ve seen quite a bit is an “all or nothing” mindset the place you resolve that when you can’t do one thing completely, then there’s no level in attempting in any respect.
That is the place folks will say issues like, “If I can’t do it 100%, if I can’t depend my macros completely or if I can’t have the BEST doable exercise, then there’s no level in doing it in any respect.”
That type of pondering will actually cease you lifeless in your tracks each single time.
Excuse making
These are these “I deserve it” excuses—you realize those the place you inform your self only one extra deal with gained’t harm, or that figuring out isn’t value your time since you’ve already completed a lot in the present day.
Such a excuse-making is normally the results of fatigue or overwhelm, and whereas it’s completely comprehensible that typically we have to give ourselves a break, it’s necessary to do not forget that these excuses can grow to be a behavior if left unchecked.
Whereas I’m positive there are most likely extra, these are simply a number of the commonest underlying forms of self-sabotage I’ve seen in my very own life and for our Thinlicious prospects.
However how these are likely to manifest in our personal lives could be very completely different.
Indicators & signs of self-sabotaging habits
Let’s discuss a number of the commonest indicators and signs of self-sabotage so you possibly can have a greater thought of what to look out for in YOUR life.
1. Feeling caught
The primary signal or symptom to be careful for is once you really feel such as you’re simply not making any actual progress, regardless that you’re placing within the work.
That’s normally an indication that one thing is off, both internally or externally. It’s additionally when that little voice of self-doubt can begin to creep in, and that little voice is commonly what will get us into hassle.
2. Continuously shifting targets
The subsequent symptom to be careful for is when your objective posts maintain altering and transferring additional and additional away from you regardless that you’re truly transferring ahead and making progress.
This occurs once you’re solely trying ahead at how far you must go, however not celebrating your wins or recognizing how far you’ve come.
3. Self sabotaging via procrastination
One other massive one is avoiding or procrastinating on sure duties, particularly those you realize are most necessary. Even little issues, like planning your meals or going to the grocery retailer in order that you realize you’ve the fitting meals available.
In case your concern of failure or success is protecting you from doing a number of the fundamental duties wanted to proceed to achieve success, then that’s undoubtedly an enormous purple flag.
4. Falling again into outdated habits
It may be permitting your self to slide into outdated patterns or habits.
If you happen to’re noticing that when issues get powerful, otherwise you don’t have the fitting assist in place, or one thing shifts in your life, that out of the blue you end up reverting again to outdated behaviors (like emotional consuming or skipping exercises) that’s an indication of self-sabotage that must be addressed.
5. Beating your self up over slip-ups
And eventually, one other signal of self-sabotage is consistently beating your self up for errors and failures.
The truth is that we’re all going to have moments of weak spot, however that in and of itself is just not essentially self-sabotage. The self-sabotage occurs once you use that momentary slip-up to grow to be a purpose to beat your self up, and even to stop.
Methods to keep away from self-sabotage
So then, in fact, the query turns into, what do you do once you acknowledge these indicators in your self?
I believe, truthfully, step one is actually simply SELF-AWARENESS. It’s to easily begin paying consideration and actually acknowledging that all of us generally tend to self-sabotage with out actually realizing it.
As soon as you realize your tendencies, you could be ready to establish probably self-destructive habits earlier than it truly derails you.
That stated, I believe there are additionally a variety of sensible methods you possibly can put in place to maintain your self on monitor and keep away from entering into a few of these mindset traps.
It’s virtually like you must prepare your mind to let success moderately than failure grow to be a behavior. So let’s discuss a few of these sensible issues you are able to do.
1. Set reasonable targets and milestones
Begin by setting reasonable targets and milestones for your self. As a result of truthfully, there’s nothing extra DE-movitating than setting targets that really feel fully unattainable.
And let me say extra about this as a result of that is coming from somebody who’s a BIG believer in setting massive targets.
If you happen to’ve listened to the Do It Scared podcast or learn any of my books or used my Dwelling Nicely Planner, you most likely know that I discuss BIG targets on a regular basis.
In actual fact, there are few issues I like greater than an enormous bushy audacious objective—also called a BHAG—as one thing to shoot for FAR sooner or later. I believe BIG targets that basically scare you, that really feel just a little bit out of attain, are superior motivators.
How one can sort out BIG targets
However I additionally really feel actually strongly that BIG targets is usually a downside when you don’t even have a method of breaking down these larger targets into manageable bites and extra reasonable milestones.
In any other case, these massive targets simply grow to be this factor that feels so giant and unattainable that you simply’ll by no means truly get there.
With regards to your well being, and particularly to dropping pounds, there are occasions the place the physique goes to do what it’s going to do. You’ll be able to’t actually rush the method.
You didn’t grow to be unhealthy and chubby in a single day; you didn’t simply get up one morning 50 kilos chubby with irritation and a leaky intestine and insulin resistance; all of that took years and years of effort.
And that signifies that REVERSING all that injury may take some time too.
That may really feel SO irritating once you really feel such as you’re working SO arduous and doing all the fitting issues, and issues aren’t taking place as quick as you need them to. Whether or not we understand it or not, we frequently have this expectation that the burden will simply begin melting off the minute we begin specializing in it.
Break up massive targets into smaller attainable targets
As I’ve talked about earlier than, typically that preliminary quick water weight reduction can set us up for future disappointment when the precise FAT comes off extra slowly. That’s why it’s REALLY necessary to set some reasonable expectations and milestones in your well being journey.
It’s effective to set a BIG GOAL of dropping 100 kilos, however know from the get-go that dropping 100 kilos in a wholesome, sustainable method may take you as much as a yr or extra.
And that’s truly okay as a result of it’s giving your bones and muscle mass and pores and skin an opportunity to regulate to your new dimension. Within the meantime, set smaller targets that really feel extra attainable.
Focus first on dropping 20 kilos, then 50, and so forth.
Give attention to different non-scale targets, like:
- with the ability to stroll up a flight of stairs with out getting winded
- monitoring your macros for 30 days in a row
- with the ability to tighten a notch in your belt
Ensure you’re setting some reasonable targets and milestones that truly really feel attainable, even in case you have a much bigger long-term objective.
2. Observe your progress in quite a lot of other ways
The subsequent technique for avoiding self-sabotage is to really TRACK your progress. You are able to do this in quite a lot of methods.
I say this on a regular basis: you possibly can solely enhance what you truly measure.
Plus, monitoring your progress in at the least a number of other ways lets you truly SEE that actual progress is occurring, nevertheless slowly, past simply the quantity on the dimensions.
So what issues might you truly monitor moreover simply your weight?
Nicely, there’s a lot of issues!
Snap pictures of your self
One factor I ALWAYS advocate (regardless that I do know SO many individuals attempt to keep away from it) is to take common pictures alongside the best way!
These don’t must be pictures that you simply ever share with anybody, however it’s SO superb to have the ability to truly examine side-by-side pictures from completely different factors in your journey.
I do know it doesn’t seem to be it now, however when you’re simply getting began, you WILL, in some unspecified time in the future, need to have the ability to see the distinction! Do your future wholesome self a favor and simply take the picture!
Observe your measurements
One other useful factor to trace is your fundamental measurements—waist, hips, bust, and even your legs and arms.
Clearly, this isn’t one thing you’ll wish to do day by day, however as soon as a month or each couple of months is an efficient approach to see progress that isn’t at all times seen on a day-to-day foundation.
At my health club, I work out with a coach a number of days per week, and one of many perks of that’s with the ability to do common full-body scans. Having the ability to measure my progress in that method and now, a number of years into my well being journey, with the ability to examine aspect by aspect the place I used to be when it comes to measurements and even physique fats share is SO superior.
It simply makes me understand how a lot I by no means wish to return to that.
Be aware of how you are feeling
One other great point to be monitoring is extra of an inside factor—the way you truly FEEL. Preserve monitor of how you are feeling once you begin and the way you are feeling alongside the best way.
The place are you experiencing ache? What hurts? What feels arduous? What’s your power like? And as you go, what can you do now that you simply weren’t a month in the past or 3 months in the past?
Generally when these adjustments occur slowly, you’re not at all times conscious. We are likely to give attention to how we really feel proper now, so that you may not at all times bear in mind simply how dangerous you felt.
Have your numbers checked
Then, in fact, there’s your blood work and your medical numbers reminiscent of:
- blood strain
- ldl cholesterol
- blood glucose
In our Skinny Tailored System program, we advocate getting some blood work as you’re getting began, then having that checked each few months or so.
Let me inform you…it’s fairly superb to see these numbers begin to enhance and understand that this actually isn’t about weight reduction. It truly is all about remodeling your well being and altering your future, and never dooming your self to a lifetime of treatment and feeling sick and drained on a regular basis.
So maintain monitor of this stuff. Give your self a method of measuring ALL your victories, not simply those on the dimensions.
3. Reward your self alongside the best way
Alongside these strains, the third factor I like to recommend is to seek out methods of rewarding your self alongside the best way along with your small milestones and victories, not simply the massive ones.
We could be so fast to get discouraged once we don’t really feel like issues are taking place quick sufficient, however the actuality is that each victory needs to be CELEBRATED as a result of remodeling your well being is a HUGE DEAL.
Make an inventory of belongings you need and methods that you would be able to reward your self. Clearly, these rewards ought to ideally not be meals associated, since that in and of itself could be a type of self-sabotage.
So perhaps it’s a brand new purse or a brand new pair of footwear. Possibly it’s a therapeutic massage or a facial or some botox. Possibly it’s new fragrance or some new make-up. Or perhaps it’s a brand new coiffure.
And because the kilos do begin to come off, and your garments begin to get too massive—BUY SOME NEW CLOTHES.
You don’t must lay our a fortune—you possibly can go to the thrift retailer or a consignment store. However have at the least a number of outfits in your new dimension that make you are feeling nice, trendy, and delightful.
Reward your self by GETTING RID of the outdated sizes that don’t match. You may even want to do that a number of instances in case you have a variety of weight to lose, however that’s okay.
It’s superb what that can do in your mindset once you understand that there’s no purpose you’ll ever want to return to these outdated sizes.
So reward your self alongside the best way, and do it commonly. That’s necessary.

4. Remind your self that consistency issues greater than perfection
That stated, it’s ALSO necessary to maintain reminding your self that CONSISTENCY is the factor that can get you to the place you wish to go, and that consistency is SO way more necessary than perfection.
You gained’t at all times be good. Generally you’ll simply must make the very best selection in a shitty state of affairs.
Generally your macros might be off.
And sure…typically you’ll fall off the wagon or eat the cookie or that slice of pizza.
That’s the place you’ll be tempted to beat your self up or use it as an excuse to only go off the rails. However you’ve received to maintain reminding your self that you simply’re in it for the lengthy haul.
I say this on a regular basis—massive targets NEVER occur . They’re solely the results of small steps taken persistently over time. All the time.
So recommit to your self each single morning that in the present day you’ll make the subsequent most suitable option. At this time you’ll maintain going.
Over time, these small decisions will add as much as an enormous change.
Generally, it could actually even be useful to place up visible cues to remind your self of that. An indication in your fridge that claims “make the subsequent most suitable option” or a display screen saver in your cellphone or no matter.
Make THAT the voice in your head—the one which’s reminding you, again and again, that consistency issues a lot greater than perfection.
5. Enhance your mindset
In fact what that basically comes all the way down to is my subsequent factor, which is simply actively engaged on creating a wholesome weight reduction mindset.
Ultimately, it’s at all times going to come back all the way down to your mindset and your skill to alter your ideas and let go of these destructive thought patterns.
I believe mindset is one thing all of us must always be engaged on as a result of life is difficult. There are moments the place issues simply SUCK, and we really feel crushed down and exhausted and discouraged.
However enhancing your mindset is like constructing muscle mass—it’s one thing you must flex and work on.
For me, that usually means listening to inspirational podcasts and audiobooks. I like listening whereas I’m doing different issues like strolling my canines or driving.
If you happen to want some suggestions, I’ll inform you that I’d undoubtedly begin with my very own e book Do It Scared, and there’s additionally my Do It Scared podcast. However, another books which have actually impressed me alongside the best way are:
- Imagine It by Jamie Kern Lima
- Atomic Habits by James Clear
- The Alter Ego Impact by Todd Herman
- Excessive Possession by Jocko Willink
- The Impediment is the Approach by Ryan Vacation
Preserve working in your mindset. Fill your head with constructive messages so there’s much less room for self-doubt and destructive self-talk.
6. Hunt down social assist
And I do know that is getting kinda lengthy, so I’ll wrap it up, however the very last thing I wish to point out, simply because I believe it’s so so SO necessary in life typically, ESPECIALLY if you end up attempting to make massive, constructive adjustments in your life like remodeling your well being, is to SEEK OUT SOCIAL SUPPORT.
Discover your folks. Discover the people who find themselves going to carry you up, not tear you down.
Encompass your self with encouragers and motivators and individuals who simply GET IT.
It’s been stated many instances that we’re the sum whole of the 5 folks we hang around with essentially the most, so ensure that there are at the least 5 folks in your life who’re inspiring you and motivating you to maintain going.
Restrict your publicity to the destructive influences who aren’t supporting your journey as a result of life is just too brief for poisonous relationships.
If you happen to discover that your real-life circle is full of people that aren’t actually growth-oriented and who’re caught of their outdated methods, and need you to remain caught there too, then right here’s a troublesome reality…
You may need to maneuver on and be okay with letting a few of these relationships go.
On the identical time, be sure you are actively looking for these POSITIVE influences in your life—just like the group inside our TAS program.
In all probability one of many greatest issues that makes it SO efficient is the superb assist of our group and the truth that you possibly can commonly speak to and join with different like-minded ladies who’re on an analogous journey.
Though it’s a web based program, we’re beginning to see the members of our group join increasingly more in actual life. They’ll truly go meet up in in individual, and that’s fairly freaking cool to see.
There’s nothing fairly like having mates to cheer you on and maintain you sturdy. So hunt down that social assist, as a result of it issues.
Closing ideas on self-sabotage
Ultimately, avoiding self-sabotage is all about being intentional along with your actions and aware of your ideas.
It’s about making the subsequent most suitable option each single day, surrounding your self with constructive influences, and enhancing your mindset to be able to keep sturdy via these difficult moments.
And it’s additionally a selection. The selection to maintain going, it doesn’t matter what.
If you are able to do that, then I’ve little question that you’ll be profitable in reaching no matter targets you set for your self.
Subsequent Steps
Able to take the subsequent steps in defeating self-sabotaging? Listed below are a number of actions to take.
Be taught extra
Able to drop some pounds and get wholesome for all times with out weight-reduction plan, medication or making your self depressing? Our model new (and completely free!) on demand video coaching will show you how to perceive why it’s been so arduous and what do to about it.
Be a part of the dialog
I’d like to get a dialog going about this matter in our Thinlicious Fb group! So when you’re in there, please share your ideas!
Do you battle with self-sabotage? In that case, what are the methods you have a tendency to note it? And is there something that has actually helped you keep on monitor in your personal journey to get wholesome?
Take heed to the podcast
If you happen to favored this publish, you’ll additionally completely LOVE the podcast I’ve on this matter. Take heed to the Ditch the Carbs podcast HERE!
Share with a pal
If this content material was useful to you, please you should definitely cross it on to anybody in your life who you suppose may benefit. Ship the hyperlink in a textual content or by way of e-mail, or simply share it on social.
I SO imagine that serving to folks remodel their well being is the best way to alter the world, and I hope you’ll be part of me on that mission.
I’ll see you again right here very quickly for our subsequent matter.
Bye, mates!
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