Wellbeing

Free Printable Journal Page for Self-Sabotage

Today, thanks to the infinite possibilities of the online world, it's no surprise that it can often feel as though our world is spinning faster than ever. We are burdened with the psychological weight of carrying a million opinions, ideas and hacks in our small,...

houseofself

July 13, 2023

Today, thanks to the infinite possibilities of the online world, it’s no surprise that it can often feel as though our world is spinning faster than ever.

We are burdened with the psychological weight of carrying a million opinions, ideas and hacks in our small, electronic devices. Opening our phones can quickly send us into a doom-scroll that catapults us from learning how to achieve the best Sunday roast, to observing a couple enjoying a meal in Paris against a backdrop of riots and buildings ablaze – all in the space of a few seconds.

Whilst our social media can keep us connected and attached to our the current trends, affairs and political discourse, it also does a great job of subtly contributing to self-sabotage, ultimately hindering personal growth and success.

In this article, we explore the nature of self-sabotage, its underlying causes, and offer practical strategies to help you increase self-awareness and overcome its negative impact.

What is Self-sabotage?

Self-sabotage is the subconscious act of hindering one’s own progress and well-being. It can manifest in a multitude of ways including procrastination, negative self-talk, perfectionism, self-doubt and the fear of failure. Although the reasons behind self-sabotage may vary from person to person, it is often rooted in deep-seated beliefs of unworthiness, fear of success, or a desire to maintain the familiar, even if it is detrimental.

This complex behaviour can arise from many different factors. It might be that you have experienced past trauma, criticism, or failure – these can create a fear of repeating those painful moments and in an attempt to protect yourself from this happening again, it might be that you are unconsciously sabotaging your own efforts. It’s also important to mention that societal pressures, comparison to others, and the fear of judgement can contribute to self-sabotage by creating unrealistic expectations and feelings of inadequacy.

Increasing self-awareness can enable us to spot the signs of self-sabotage and can be one of the first steps toward breaking free from its grip. Try to pay attention to recurring patterns of behaviour or any negative thought patterns that arise for you when you’re working towards your goals. Journaling is a wonderful, accessible way for you to take note of this – start to take note of the times you are aware of self-sabotage creeping in.

Here are some journal prompts that might help you log moments of self-sabotage:

What is coming up for me in this moment?
How does not achieving my goals make me feel?
What is making me not take action on my goals?
What am I most afraid of?
What part of success is scaring me the most?
What one small thing can I do today that will move me closer to my goal?

Cultivating mindfulness and self-compassion through journaling can really help you to develop a deeper understanding of your emotions and triggers. It can also be a really great way to map out your journey with self-sabotage, helping you to uncover what may be giving it so much power.

Through this, you may also become more aware of your internal narrative. How are you speaking to yourself? Do you experience a stream of self-critical thoughts? If so, try replacing self-critical thoughts with more positive and affirming messages. Don’t forget to add in a healthy dose of self-compassion and remind yourself that mistakes are a big part of your growth.

Setting realistic goals can also help. Break down your larger goals into smaller, achievable tasks. Remember, you are taking the first step, not looking up at the entire staircase. Breaking down your goals will help to create a sense of progress and reduce the overwhelming nature of big objectives that may lead you back into social media apps for another scroll-a-thon session.

Whilst taking risks and stepping out of your comfort zone is necessary for your personal growth, its important to remember that there will always be an element of uncertainty that comes with trying new things. Embrace your vulnerability here and remind yourself that you are only human, it’s OK to try and fail. Failing forward is far more powerful than never making a start.

Lastly, it’s really important to take stock of your success so don’t forget to celebrate your wins, no matter how small they are. This will reinforce positive behaviour and boost your confidence immensely. Think about how you will celebrate yourself when you achieve something. It could be something as small as making yourself your favourite drink or scheduling in your favourite TV show for that evening. Whatever it is, make a conscious effort to link it to your achievement.

The journey to overcoming self-sabotaging behaviours isn’t easy but it’s also not impossible. Don’t be afraid to reach out to your family, friends or professionals for guidance and support. By increasing your self-awareness, challenging negative thought patterns, and implementing strategies for growth, you can reclaim your power and build a more fulfilling and successful life. Remember, the path to self-empowerment starts with acknowledging and addressing self-sabotage head-on. So, what are you waiting for?