Smashing Habit Sabotage
Why do we self-sabotage. . . even when we really want to change?
You’ve made a plan. You’re feeling good. Then out of nowhere… you forget your goal, skip your workout, or reach for that glass of wine or cigarette. Again.
Don’t worry — it’s not failure. It’s just your brain doing what it’s wired to do: seek comfort and avoid effort. The good news? You can learn to spot and smash habit sabotage before it takes hold.
Here are a few of the common ‘saboteurs’:
Perfectionism
“If I can’t do it perfectly, it’s not worth doing”
👉 Truth - Consistency beats perfection.
Small steps lead to big changes in the long run.
Celebrate progress, every win deserves recognition - they’re what change is made of.
Unrealistic Goals
“I’ll train every day and cut out sugar forever”
👉 Truth - If it’s not sustainable, it’s not successful
Think gradual, not drastic.
Track your wins: Use your wearable, a journal or the Thrive Dashboard to see progress over time
Negative Self-Talk
“I’m just lazy. I have no willpower”
👉 Truth - Habits aren’t about willpower, they’re about design.
Be kind and curious not critical
Stack habits with identity: Instead of “I want to run more”, try “I’m a runner.”
Low Energy - Stress - Fatigue
When you’re tired or overwhelmed, your brain will default to easy old patterns.
👉 Truth - Build in low effort alternatives for tough days.
Know your “tricky” times (late nights, weekends, stress) and build plan B
All or Nothing Thinking
“I missed one day — I may as well give up”
👉 Truth - One (or two or three) slip/s doesn’t undo your progress.
Reset and restart.
Reframe slips as learning: Every detour gives you insight into what works, and what doesn’t