We’ve all been there. You start a new routine full of motivation:
■ Workouts scheduled
■ Nutrition dialled in
■ Energy levels high
…and then, just a few weeks later, it unravels.
This is the classic self-sabotage cycle. We set the bar too high, go “all in,” and when life throws
curveballs — kids off sick, work deadlines, exhaustion — we trip ourselves up.
But here’s the surprising part: self-sabotage doesn’t only appear when things feel hard. It sneaks in
when things are going well, too. You get into a routine, you start seeing results, and then your brain
whispers: “You’ve cracked it. You can ease off now.” Before long, old habits creep back in and you
feel like you’re back at square one.
So, how do you stop the cycle? Let’s dig in.
Plan Ahead (But Stay Realistic)
Blocking workouts in your diary helps, but be honest with yourself about what you can commit to.
Two or three consistent sessions will always beat five you can’t sustain.
Avoid Over-Restriction
Psychologists talk about the ironic rebound effect: when you tell yourself you can’t have something
(like chocolate or wine), it becomes all you can think about. Extreme restriction rarely works
long-term. Balanced, flexible choices are far more sustainable.
Spot Burnout Before It Derails You
Studies show chronic stress drains willpower and increases the likelihood of “giving up.” If you’re
exhausted, sometimes the best thing you can do is scale back: swap a workout for a walk, stretch,
or even an early night. Rest is progress too.
Reframe Setbacks
“All or nothing” thinking is one of the fastest ways to sabotage yourself. Missing one workout
doesn’t mean failure — it’s just a blip. Psychologists call this black-and-white thinking a cognitive
distortion. Instead, ask yourself: What’s the next best step I can take today?
Choose Joy Over Punishment
We stick to habits we enjoy. Pick workouts that make you feel strong, meals that you genuinely like,
and ways of moving that energise you. Consistency, not perfection, is what brings results.
Final Thoughts
Self-sabotage isn’t about weak willpower. It’s usually a mismatch between your goals and your real
life. The key is to create routines that are flexible, realistic, and — most importantly — enjoyable.
Progress doesn’t come from pushing harder and then burning out. It comes from building habits you
can carry through every season.
PS. Featured in Hello Magazine
I’ve recently been featured in Hello Magazine twice in a row, sharing my thoughts on why HIIT
workouts can sometimes stall results and what to do instead. You can read the article here: Hello
Magazine Article.
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