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For the longest time, I had been setting myself up to fail… falling off the diet, constantly going to bed late despite knowing I had to be up early, even giving certain friendships and relationships another chance when I knew full well some people only wanted me back to hurt me again.
That was my life—like a moth to a flame, I kept repeating the same cycle over and over.
But why? Turns out, I was caught in the quicksand of self-sabotage without even realising it.
That little voice convincing me to skip the gym “just today” or text back someone who had repeatedly shown me their true colours wasn’t random—it was a pattern.
My brain had become incredibly skilled at derailing my own happiness and success through these subtle yet destructive habits.
If you’re nodding along, you might recognise this dance too—the frustrating rhythm of taking two steps forward and three steps back.
The truth is that self-sabotage isn’t about lacking willpower; it runs much deeper, often rooted in fear, past experiences, and beliefs we’ve internalised about what we deserve.
Understanding the signs of self-sabotage became my first step toward breaking free—a journey I’m still very much navigating day by day.
And I’m not alone in this struggle.
According to psychologist Tasha Eurich’s research, only about 15 percent of people possess true self-awareness. Barely one in seven can accurately identify their own patterns and problems.
No wonder so many of us remain trapped in cycles of self-sabotage for years without recognising what’s happening.
Pinpointing the issue right from the start is half the battle!
That’s why I’m sharing the 10 most common red flags that might be waving right in front of you, along with practical strategies to finally interrupt these patterns and create lasting change.
1. Procrastination Becomes Your Default Mode
You know that feeling when you have a major deadline looming, yet somehow you find yourself deep in a TikTok rabbit hole or reorganising your entire closet? That’s not just poor time management—it’s classic self-sabotage. When we put things off until the last minute, we’re creating a built-in excuse: “I could have done better if I’d had more time.”
How to break the cycle: Try the 5-minute rule. Commit to working on a task for just five minutes—that’s it. Our brains crave completion once we start something, so those five minutes often stretch into productive work sessions. Also, track your procrastination triggers. Do you avoid tasks that feel overwhelming? Break them into micro-steps that feel almost laughably achievable.
RELATED POST: Try These 9 Japanese Techniques To Overcome Procrastination
2. You’re the Queen/King of Negative Self-Talk
That running commentary in your head saying you’re not good enough, smart enough, or deserving enough? It’s not just harmful—it’s a form of self-sabotage that becomes a self-fulfilling prophecy. When we believe we’ll fail, we often unconsciously create situations that prove ourselves right.
How to break the cycle: Start catching yourself in the act. When you notice that inner critic piping up, pause and ask: “Would I speak this way to someone I love?” Then, reframe that thought with the same compassion you’d offer a friend. This isn’t about toxic positivity—it’s about fair and balanced self-assessment.
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3. You Have a Fear of Success (Yes, Really)
Sometimes we sabotage because failure feels familiar, but success? That’s terrifying territory. Success might mean more responsibility, visibility, or expectations—all things that can trigger deep-seated fears about our capabilities or worth.
How to break the cycle: Visualise success in detail—not just the achievement itself but how you’ll handle it emotionally. What specific fears come up? Name them, write them down, and challenge each one with evidence from past successes, no matter how small.
RELATED POST: How To Create A Self-Care Vision Board: Your Ultimate Guide to Wellness
4. Perfectionism Has You in a Chokehold
Striving for excellence can be motivating, but perfectionism is different—it’s paralysing. When nothing short of flawless will do, you’re setting impossible standards that guarantee disappointment. Many perfectionists would rather not finish something than have it be imperfect.
How to break the cycle: Embrace the concept of “good enough” for tasks that don’t require perfection (hint: most don’t). Set time limits for projects and stick to them. And remember: done is better than perfect. Progress happens through iteration, not immediate perfection.
5. You’re Always “Too Busy” for Self-Care
Constantly putting yourself last on your priority list isn’t noble—it’s self-sabotage in disguise. When you neglect sleep, healthy eating, movement, or downtime, you’re undermining the very foundation needed to achieve your goals.
How to break the cycle: Schedule self-care with the same non-negotiable status as your most important meetings. Start small—a 10-minute walk, seven hours of sleep, or a real lunch break. Self-care isn’t selfish; it’s essential maintenance for your most valuable asset: you.
RELATED POST: 100 Saturday Self-Care Ideas To Boost Your Weekend Vibe
6. You Bail When Things Get Uncomfortable
Growth happens outside your comfort zone, but that space can feel deeply unsettling too. If you find yourself quitting jobs, relationships, or projects right when they require you to stretch beyond your comfort zone, you might be sabotaging your own growth.
How to break the cycle: Distinguish between discomfort and genuine red flags. Discomfort often signals a growth opportunity, while true red flags indicate harm. When facing discomfort, commit to sitting with it for a set period before making any decisions. Ask yourself: “Will I regret abandoning this a year from now?”
7. You Have a Pattern of Self-Medicating or Numbing
Using alcohol, shopping, social media, or other distractions to avoid difficult emotions is a form of self-sabotage that prevents you from addressing underlying issues and moving forward.
How to break the cycle: Notice your triggers for numbing behaviours. What emotions are you trying to avoid? Practice sitting with uncomfortable feelings for short periods, noting that they will pass without requiring immediate relief. Consider journaling or speaking with a therapist to process emotions you typically avoid.
RELATED POST: 75 Journal Prompts For Self-Care
8. You Keep People at Arm’s Length
If you find yourself creating drama in relationships, testing people’s loyalty, or maintaining emotional distance, you might be sabotaging connections before others have the chance to hurt you first.
How to break the cycle: Practice gradual vulnerability. Share something small but meaningful with someone you trust and notice how it feels. Remember that healthy relationships require risk, and while not everyone will handle your trust perfectly, emotional connection is worth occasional disappointment.
9. You Set Vague or Unrealistic Goals
“I want to get healthy” or “I want to be more successful” are goals that set you up for failure because they lack specificity and measurability. Similarly, trying to completely overhaul your life overnight creates a perfect storm for self-sabotage.
How to break the cycle: Use the SMART framework for goal-setting: Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of “get healthy,” try “walk for 20 minutes three times a week” or “eat a vegetable with every dinner.” Small, consistent actions create lasting change.
10. You Constantly Compare Yourself to Others
Social media has turned comparison into an hourly habit for many of us. When you measure your beginning against someone else’s middle, you’re setting yourself up for discouragement and abandonment of your own journey.
How to break the cycle: Curate your social media feeds ruthlessly, unfollowing accounts that trigger unhealthy comparison. Practice “compersion”—finding joy in others’ success rather than threat. Most importantly, redirect comparison energy into self-comparison: How have you grown from your past self?
Wrapping It Up
Breaking these patterns isn’t about becoming perfect overnight. It’s messy, it’s personal, and honestly? Sometimes, it feels like taking one step forward and sliding right back.
I still have days when I find myself scrolling Instagram instead of tackling my to-do list, or when I bail on plans because stepping out feels too much.
For me, it wasn’t about eliminating self-sabotage completely (still working on that!), but learning to catch myself in the act. Now when I notice those old patterns creeping in, I ask myself: “What am I actually afraid of right now?” Usually it boils down to something so basic—fear of not being enough, fear of being seen, fear of disappointment.
Self-sabotage is sneaky, but it CAN’T survive being noticed!
Each time you recognise a pattern and make even the tiniest different choice, you’re rewiring your brain. It’s like building a new path through tall grass—the first few times feel awkward, but gradually it becomes the more natural way.
