How to stop self-sabotage

Remove self-criticism and blame from your vocabulary!

By Weight Watchers

Last updated 23 November 2022

Let’s cut to the chase: Sometimes things just don’t go the way you want them to. Does that stink? Sure. Is there a way to make changes and course correct for next time? You bet.

Try This!

1. Imagine there’s a recording of that situation you were in that you didn’t love. Rewind it in your mind. Make note of what you’re doing, what’s going on around you, and even what you’re thinking. 2. Spot any moments that might’ve contributed to your challenge, the ones where you wish you could stop the tape and change what you did or how you acted. 3. Pick just one thing to tweak and “rerecord.” What did you shift? 4. Press play on your new video. Did your outcome ultimately change? Pinpoint what led to your success so you can repeat it.

Let’s dive a little deeper...

“Why do I always sabotage myself?”

If you’ve ever blamed yourself for just not feeling “motivated enough,” the Rewind the Tape technique is for you.

Let’s say you accidentally bought a lunch that blew through your daily Budget.

First, try showing yourself some kindness. Things happen and you can always get back on track. Looking at that mental picture of how you got here might show that you didn’t make enough food for dinner to have leftovers. Or maybe you forgot to pack the Points®-friendly lunch sitting in your fridge. With that in mind, mentally add a note next to your keys so you don’t forget.

Looking back can help you connect the dots to see what factors were at play and notice any patterns in your actions, thoughts, or feelings. You’re then equipped with the right tools to figure out what to do next.

It can also help remove self-criticism and blame from your vocab. And you’ll identify - and make - small changes to build momentum and move forward.

Week one of our monthly theme, Build Momentum.