ACTIVITY: Rate Yourself
Adapted from 30 Types of Self-Sabotage (and What to Do About It) by Alice Boyes Ph.D.
Rate yourself in following self-sabotaging patterns using a 1 – 7 scale in which 1 = “Not a problem at all” and 7 = “This is a big problem for me.”
- You expect yourself to succeed in making life changes without designating any time or mental space to accomplish them.
- You’re a perfectionist who is dismissive of incremental improvements, and you’re only satisfied when 100 percent of a problem is fixed.
- You’re too busy to come up with processes or systems that would help you better manage your time.
- You ignore the warning signs that you need a break.
- You hold back from doing the things you want due to erroneous “I can’t….” thoughts. For example, you think “I can’t take a dance class until I’ve lost weight.”
- In situations in which you can choose to be happy or miserable, you choose to be miserable.
- You overcomplicate solutions to problems. You think and research endlessly, trying to find perfect solutions.
- You complain about other people’s behavior when you need to make the same change yourself.
- You operate based on how you think a situation should be rather than dealing with reality. For example, you think your partner should be able to remember to do a particular task, so you don’t write instructions when writing instructions, and putting them in view would solve the problem.
- You self-generate stress. For example, you start more projects than you have time to finish.
- You’re self-critical when self-acceptance and compassion would have a more positive impact on your behavior and emotions.
- You repeat strategies for trying to influence others that aren’t effective 90+ percent of the time.
HOW TO SCORE: Consider addressing any habit you’ve rated a 5 or above.