Getting in your Own Way? 5 Ways to Break Through the Self-Sabotage Cycle

Breaking the Self-Sabotage Cycle: You Don’t Have to Do This Alone

By Erica F Perusse BS, MS/DI Candidate

Have you ever set a goal, started strong, and then boom, life got in the way? Maybe you skipped one workout because your kid had a sports practice, and before you knew it, you were thinking, “Well, the whole week is a wash anyway.” Sound familiar? You're not alone, and the truth is—self-sabotage is more common than you think. Studies show that nearly 70% of people engage in behaviors that hold them back from achieving their goals (Source: Psychology Today). But here’s the thing, self-sabotage isn’t about lack of willpower. It’s about patterns, fears, and self-doubt that keep us stuck. And the good news? You don’t have to fight this battle alone.

Quick Overview: What is Self-Sabotage?

Self-sabotage is when you unconsciously create obstacles that prevent you from reaching your own goals. It can look like:

• Procrastination

• Negative self-talk

• Perfectionism

• Avoiding challenges out of fear of failure

• Making excuses or blaming circumstances

Recognizing these behaviors is the first step in breaking the cycle. The next step? Taking action. Here’s how.

1. Recognize Your Patterns

Awareness is everything. Start journaling when you feel stuck and ask yourself:

“What triggered this behavior?”

“What am I afraid of?”

“Why do I even have this as a goal?”

Often, self-sabotage is rooted in fear. Fear of failure, fear of success, or fear of change. Identifying your triggers helps you take control instead of letting them control you.

Tip: Have you noticed any patterns in your behavior? What triggers you to slip up, and how can you turn that around?

2. Shift Negative Self-Talk

What you say to yourself matters more than you might think. Next time you catch yourself thinking, “I always fail,” switch it up! Try, “Every step teaches me something.” Celebrate those small wins, and watch your mindset shift.

Instead of “Ugh, I screwed that up again!” try “I’m learning, and mistakes help me grow.” Use affirmations like “I am capable of growth,” or “I am learning and improving every day,” or “Imperfect action doesn’t mean failure; it means progress.”

Your words shape your reality. Choose them wisely.

Tip: Try using affirmations daily to retrain your brain to embrace growth instead of perfection.

3. Set Realistic Goals

It's easy to set ourselves up for failure by setting impossible expectations and goals that are too vague or too big to tackle all at once. We end up overwhelmed and stuck, thinking we’re not making progress. But the key to success isn’t setting grand, unreachable goals. Instead, break them down into bite-sized, achievable steps.

Try the SMART goal method (Specific, Measurable, Achievable, Relevant, Time-bound).

Quick Tip: Break big goals into smaller, more manageable micro-steps. For instance, instead of aiming to “lose 20 pounds,” break it down to “track meals for 1 week” or “work out 20 minutes, 3 times this week.” Small wins build confidence and keep you on track! By making your goals SMART, you’ll see progress more clearly and feel less overwhelmed.

Remember, the journey is all about taking those small, consistent steps forward, one day at a time.

4. Create a Support System

Trying to make big changes on your own? It’s like trying to make a salad with no dressing, pretty dry and not all that satisfying. 🌱 Instead, find your people! Whether it’s our Nourished Membership, 1:1 Signature Client support, or our small cohort nutrition group, you’ll always have someone cheering you on.

The truth is, having the right support can make all the difference in breaking old habits and building new ones. So, surround yourself with people who will lift you up instead of drain your energy.

Tip: Find an accountability partner. This could be a friend, a fellow member in the NWE community, or even someone who’s also just starting out. Having people rooting for you isn’t just a nice bonus; it’s a game changer!

With the right support, you can push through tough times, make progress when the road gets rocky, and celebrate victories together. You don’t have to go it alone, our NWE community is ready to support you every step of the way.

5. Take Imperfect Action

Here’s the truth: Perfection is the enemy of progress. We often get stuck trying to do everything perfectly, which keeps us from moving forward at all. But guess what? The only way to move forward is to start. Even if you’re not perfect.

Imagine how freeing it feels when you finally give yourself permission to be a beginner. To make mistakes. To not have everything figured out. It’s okay to mess up! Growth is messy, and that’s totally fine.

Tip: Start small. If your goal is to get healthier, maybe you don’t meal prep for the whole week, but you start by swapping one unhealthy snack for a better choice. Maybe you don’t hit the gym every day, but you start with a 10-minute walk. Small steps like these add up.

Did you know? Studies show that perfectionism is linked to higher stress levels and worse mental and physical health (Source: American Psychological Association). When you let go of perfectionism, you reduce stress, and that can improve your overall well-being. It’s a win-win!

Remember: Imperfect steps are better than no steps at all. Every time you try, you learn something new. Celebrate those small wins because they really do matter. You don’t need to be perfect; you just need to keep moving forward.

Extra Tips to Keep You Moving Forward

* Practice self-compassion: You are human. Mistakes are part of growth.

* Use visual reminders: Sticky notes, phone alerts (whatever keeps you focused.)

* Track progress without judgment: Reflect on how far you’ve come, not just how far you have to go.

You Are Not Alone—Let’s Do This Together

Remember, awareness precedes change. Breaking free from self-sabotage is possible, and you don’t have to do it alone. Join our NWE community, where men and women are working through similar struggles and starting to make small steps toward huge wins. You’ll get the support of people who truly understand, plus expert guidance from dietitians and dietitian-eligible nutritionists who are here to cheer you on every step of the way.

Ready to break through the self-sabotage spiral? Join the Nourished Membership today! [Click here to get started] You deserve success, and we’re here to help you make it happen!