Hello and welcome to The Happya Life Podcast, where we dive into the messy, beautiful journey of moving beyond survival and into a life that actually feels good. I’m Clare, your host, positive psychology coach, and the friend who’s here to remind you that you are not your worst habits. You are not stuck. And today, we are going to talk about something that so many of us struggle with but rarely realise, self-sabotage.

Let’s be honest, have you ever set yourself a goal, got really excited about it, and then somewhere along the way totally wrecked it for yourself? Maybe you procrastinated until the last minute. Maybe you ghosted an opportunity. Maybe you convinced yourself you weren’t ready or good enough.

And then you thought, “Why do I always do this? What is wrong with me?”

If you’ve been there, first of all, I see you. Second, you are not broken, lazy, or lacking willpower. Self-sabotage is not about being undisciplined, it’s about unprocessed fears, hidden beliefs, and old protective mechanisms that no longer serve you.

So today, we’re breaking it all down. We’re going to talk about what self-sabotage actually is, why we do it, how it gets wired into us in the first place, and, most importantly, how we can stop holding ourselves back and start moving forward.

And if, at any point, you’re thinking, “This is me, I need to break this cycle, but I don’t know how,” I’ve got you. Book a free discovery call with me at [your website], or if talking feels like too much, drop me an email at [your email] and I’ll send you some resources.

Alright, let’s get into it.

WHY WE SELF-SABOTAGE (AND WHY IT’S NOT YOUR FAULT)

Self-sabotage is one of those things that sounds dramatic like something only movie villains do but in reality, it’s one of the most common and subtle ways we keep ourselves stuck. It’s the job opportunity we don’t apply for, the relationship we push away, the healthy habit we drop just as we’re starting to feel good.

So why do we do it? Why would we ruin something we actually want?

Here’s what’s happening beneath the surface. Your brain is designed to keep you safe. And safety, to your brain, doesn’t always mean happiness, it means predictability.

Even if you’re unhappy in your comfort zone, it’s familiar. Your brain knows how to handle it. But stepping into something new, whether that’s success, love, confidence, or a big life change? That’s uncertain. And uncertainty feels like danger.

So your brain does what it’s wired to do, it pulls you back to safety. And it does this in ways that seem logical at first, like:

Procrastination. “I’ll start tomorrow.” (Spoiler: tomorrow never comes.) Perfectionism. “If I can’t do it perfectly, why bother?” Fear of failure. “What if I try and I fail?” Fear of success. “What if I succeed and can’t handle it?” Overcommitting. “If I keep myself too busy, I won’t have to face this.” Avoidance. “Let me just scroll Instagram for an hour instead.”

Sound familiar?

Now, let’s talk about how this gets wired into us in the first place.

Most self-sabotaging behaviours start early in life. As children, we pick up messages about who we need to be in order to be safe, accepted, or loved. Maybe you were taught that mistakes were unacceptable, so now perfectionism stops you from even trying. Maybe you saw a parent burn out from chasing success, so your brain tells you that staying small is safer. Maybe love and validation were conditional, so you push people away before they have a chance to leave you.

Whatever the reason, these patterns get reinforced over time. And because your brain values familiarity over happiness, even the behaviours that are hurting you can feel weirdly comforting.

And here’s the thing so often, people throw imposter syndrome into the mix here, as if it’s just another thing we need to push through. But let’s get one thing straight: imposter syndrome is not just feeling uncomfortable or doubting yourself. It has been overused in ways that dilute its real meaning, and I’ll be covering that in another episode because pushing through the fear or just snapping out of it is not helpful if you are actually experiencing true imposter syndrome.

And this is where I get on my soapbox a little bit. The well-being industry is full of shortcuts and “just think positive” solutions that do more harm than good. I’m not here for that. I’m here to bring you real, science-backed approaches that honour where you are and help you move forward in a way that actually works.

Okay, so we know what self-sabotage is. But how do we stop doing it? How do we move past the fear and actually allow ourselves to grow?

Let’s make this relatable. Think about these situations:

• You get an amazing work opportunity, but instead of preparing, you leave it to the last minute or find a reason why you’re “not ready yet.”
• You finally start setting boundaries in a relationship, but then you feel guilty and start backtracking.
• You commit to a personal project you’re excited about, but then suddenly you’re too busy, too tired, or “just not feeling it.”

What’s really happening here? It’s not that you don’t want these things, it’s that some part of you associates them with risk. Risk of failure, risk of judgment, risk of losing control over how others perceive you.

So how do we change that?

Name it.

When you catch yourself self-sabotaging, slow down and name what’s happening. Say it out loud if you can: “I see what’s happening. I’m avoiding this because it feels risky.” The act of naming it interrupts the automatic cycle and gives you a chance to respond differently.

This is important, so I want to repeat it. If you can name it, you can change it.

Let’s say you keep putting off submitting an application for something you really want. On the surface, you tell yourself, “I’ll do it tomorrow.” But if you name what’s really happening, maybe you realise, “I’m afraid I won’t get it, and avoiding it feels safer than risking rejection.”

Do you see how that shifts things? Once you name it, you can start challenging the thought instead of letting it dictate your actions.

Challenge the thought.

Ask yourself, “Is this actually true, or is this just an old fear talking?”

If your mind is saying, “I’m not good enough for this,” is that a fact? Or is that just a thought you’ve carried with you from past experiences? If your brain says, “If I fail, people will think I’m a joke,” is that objectively true? Or is that just a fear of judgment that may never even happen?

Our brains love to assume the worst, but just because a thought exists does not make it true. Thoughts are just thoughts. You do not have to believe everything your brain tells you.

Do the opposite.

If you normally procrastinate, take one small action right now. Open the document, send the email, make the call. If you usually avoid something because it feels uncomfortable, lean in with curiosity instead of running from it.

The key here is small actions. You don’t have to take a giant leap. You just have to prove to yourself that you can move forward despite the discomfort.

Regulate your nervous system.

If change feels overwhelming, it’s because your nervous system is in fight-or-flight mode. You are not just thinking your way into fear, your body is physically reacting to it. That’s why logic alone doesn’t always work.

Try deep breathing, grounding exercises, or even shaking out the tension in your body. Your brain needs to feel safe in order to take action, and regulating your nervous system is a direct way to signal that safety.

Give yourself permission to grow.

You do not have to stay where you are just because it’s familiar. You are allowed to move forward, even if it feels uncomfortable at first. Growth isn’t about never feeling fear, it’s about taking action despite it.

Self-sabotage can feel like an endless loop. It can feel like every time you get close to something good, you somehow manage to pull yourself back. But I want you to hear me when I say: this is not who you are. This is just a pattern. And patterns can be rewritten.

You are not stuck. You are not “just like this.” You are not doomed to repeat the same cycle forever.

And I get it, change can feel terrifying. Even good change. Even the kind of change you want. Because what happens if you try and fail? What happens if you succeed and everything shifts? What happens if people see the real you, the one who is actually capable and powerful and ready?

That’s a lot to take in, I know. So instead of trying to “fix” self-sabotage overnight, I want you to start with one thing: take a small step forward.

Pick the thing you’ve been putting off. The thing you keep talking yourself out of. The thing you actually want but are maybe a little afraid to claim. And take a step. Send the email. Make the call. Say yes. It doesn’t have to be a giant leap, it just has to be movement.

And if you’re ready to dive deeper into this work and really start breaking the cycle, let’s talk. Book a free chat with me. We’ll figure out what’s keeping you stuck and create a plan to move forward. Or, if a call feels too much right now, drop me an email.

And if this episode resonated with you, please share it with someone who might need to hear it too. You never know who’s battling their own self-sabotage in silence.

Until next time, be kind to yourself. You are allowed to move forward.