Get Out of Your Own Way
Getting out of your own way to make more progress sounds like it’d be an easy thing to do. Just set some goals and you’re on your way, right? Truth is, everyone self-sabotages —-how often we get in our own ways and understaning how to step out of the patterns is key.
Sabotaging oneself is one of the most common (and most frustrating) hurdles in a wellness or weight loss journey. Understanding why it happens is the first step to changing it. Here’s an exploration of the 7 most common self-sabotaging behaviors along with what to do instead:
7 Most Common Ways Humans Self-Sabotage
1. All-or-Nothing Thinking
Sabotage Example: “I ate a few cookies today, so I might as well give in and eat the whole box.”p
Why It Happens: Tendecies toward perfectionism. Fear of failure. Holding unrealistic expectations.
What to Do Instead: Embrace the 80/20 mindset. One “off” moment doesn’t erase progress — it’s part of the human experience. Progress, not perfection.
2. Relying on Willpower
Sabotage Example: Relying on motivation or self-control to make most decision.
Why It Hppens: We assume we should be able to “just do it.”
What to Do Instead: Focus on building systems to support you and know your Why. Plan meals ahead, remove triggers from your environment, and build habits that reduce the need for decision-making. Want to connect about how to find your Why? Arrange a chat with me here. It’s like rocket fuel for the habit change journey!
3. Unrealistic Goals
Sabotage Example: “I’m going to work out every day for an hour and cut all added sugar from my diet starting Monday.”
Why It Happens: A rush of motivation can lead to extreme, unsustainable plans.
What to Do Instead: Set realistic, sustainable goals such as walking 15 minutes a day or adding one veggie to your lunch. Small wins build long-term success. I call it ‘success momentum’.
4. Tying Self-Whorth to Your Weight
Sabotage Example: “I didn’t lose weight this week, so I’m failing.”
Why It Happens: Cultural conditioning and past diet experiences/trauma.
What to Do Instead: Measure success by your habits, daily energy, sleep patterns, and strength — not just the number on a scale. Wellness is multi-dimensional. Interested in an objective and simple assessment of your strength? Arrange a time with me here.
5. Not Addressing Emotional Eating
Sabotage Example: Eating out of stress, boredom, or sadness and feeling guilty afterward.
Why It Happens: Food becomes a recurring coping tool.
What to Do instead: Build a toolbox of emotional coping strategies such as walking, journaling, calling a friend, or deep breathing. Address the root feeling, not just the symptoms.
6. Staying in a Shame Cycle
Sabotage Example: “I messed up again. I always failing.”
Why It Hathsppens: Negative self-talk reinforces failure.
What to Do Instead: Practice self-compassion and curiosity. Talk to yourself the way you’d talk to someone you love. Reframe ‘mistakes’ or missteps as part of your growth.
7. Overcomplicating the Process
Sabotage Example: Obsessing over perfect macros, the latest wellness and weight loss trends, or the “right” way to eat.
Why It Happens: Analysis paralysis and fear of doing it wrong.
What to Do Instead: Keep things as simple as possible. Focus on real food, movement you enjoy, managing stress responses and getting consistent sleep. You don’t need to do everything — just something. Small steps lead to monumental change when taken consistently over time.
✅ 3 Final Takeaways
Self-sabotage isn’t a character flaw — it’s a pattern. Good news! Patterns can be overcome and changed. We can unlearn and relearn anything at anytime in our lives.
Start with awareness, replace judgment with curiosity, and take small daily actions that honor your body and mind.
You can turn this knowledge into action to get more results by setting a time to chat with me in a judgement free, safe space by zoom.
As a thank you, I’ll share my free worksheet for practical ways to step away from self-sabotage.
To your abundant health and joy,
Health Coach Gayle Rose
Certified Whole Health Coach
Certified Behavior Change Specialist
Certified Personal Fitness Trainer
720-793-0413
P.S. At WhyPowered Health Coaching, we say NO to diets, YES to trusting our bodies and making peace with food to return to a more balanced and healthy place.
