hi everyone it's Rosie

welcome to radioheadspace and to Friday

Today we're going to take on a topic

that's intimately familiar to most of us

self-sabotage

in other words

when we're making

progress in our lives and for some reason

we end up derailing ourselves

I know this first hand from my own

battle with self-sabotage

in my 20s I was a chronic procrastinator

I had big dreams and aspirations

I wanted to become a yoga teacher and nutritionist

but when it came to taking action

I would always find a reason to delay or avoid it all

together I would tell myself that I wasn't ready

that I needed more time

more knowledge and more training

before I could pursue my dreams

and I'm not alone

The American

Psychological Association recently did a study that

showed over 70 percent of people engage in

self-sabotaging behaviors

mainly due to fears around failure

rejection or even success

all of that can contribute to what I call

a negative imprint loop

basically it's a set of negative ideas

that you have about yourself

on repeat in your mind

in my 20s my personal

negative imprint loop

caused me to fill my days with distractions

and excuses

convincing myself that I was being productive

when in reality

I was just running away

from the discomfort of facing my own potential

opportunities slipped through my fingers

and I watched my friends progress and wondered why

I couldn't break free from this

destructive pattern

to overcome this self-sabotage

I to bring awareness to my thoughts

and challenge the negative

narratives that were holding me back

whenever I caught myself

slipping into self-doubt or procrastinating

I would gently remind myself

that I was capable of deserving success

I began reframing my perceptions

and replacing self-sabotaging behaviors with

empowering ones

I set realistic goals and took small

consistent steps towards them

it wasn't an overnight transformation

but I witnessed the power of my own self-compassion

and the ability to rewrite my narrative

work then becomes breaking free from this destructive

cycle we do that by bringing awareness to these

patterns and consciously

choosing a different narrative

that said here are some ways to

eradicate the negative imprint loop for

yourself

number 1 cultivate a mindful witness perspective

by that I mean observing our actions without judgment

we can do this by setting the intention

to take a few beats before reacting

when we create that space

it allows us to become a

witness to the present moment instead of getting

lost in it

for example if I want to procrastinate by watching TV

I can instead take a beat

and notice why I want to watch TV

instead of doing the thing I need to do

creating distance

even with a pause

helps us

identify harmful patterns and opens the door for change

number 2 embrace meditation

just sitting with your thoughts for a few minutes a day

especially

if you're not used to doing it can be life changing

this practice creates a compassionate

lens to view our behaviors

promoting healing and growth

and if you're not familiar with meditation

we have a great basics course in the app

number 3 practice mindful movement

take a yoga class do some stretching

go for a walk

and just be aware of how you feel as you move

are your shoulders tight

how is your breathing

connect with your body

and focus on your feelings rather than appearances

when we do this

we tend to make wiser and healthier decisions

that's it for now

if you want to share your thoughts with me

about this episode

be sure to find me on Instagram rosiocosta

until next time remain mindful

nurture compassion and continue moving forward

I'll see you back here soon