The Newbie Gains Podcast

#331 - Overcoming Self-Sabotage: Small Actions for Big Results

• Podcast By Patrick Hong • Season 1 • Episode 331

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"Fear of success or fear of failure is paralyzing. The best way to kill overthinking is to take immediate action. Get out of your head, and get into your body."

Practical Strategies for Fitness and Mindset Success:

1. Build Awareness

  • Ask yourself reflective questions:
    • "What excuses am I making?"
    • "What opportunities have I avoided due to fear?"
    • Writing down answers can reveal hidden patterns.

2. Shift Your Mindset

  • Replace perfectionism with progress:
    • "Done is better than perfect."
    • Instead of striving for a perfect workout, focus on completing what you can.
  • Reframe fear of failure into a growth opportunity:
    • Ask: "What if I succeed?"

3. Take Small, Consistent Actions

  • Commit to just one small action:
    • A 10-minute workout.
    • Tracking one meal for the day.
    • Walking an extra 500 steps.
  • Progress builds confidence over time.

4. Set Realistic Goals with Deadlines

  • Break down big goals into actionable steps:
    • Instead of “lose 20 pounds,” aim for:
      • Meal prep twice weekly.
      • Walk 10,000 steps daily.
      • Strength train 3 times a week.
    • Assign dates to each milestone for clarity and focus.

5. Build Accountability

  • Partner with a coach, mentor, or supportive community.
  • Leverage check-ins to stay on track.
  • Celebrate small wins with your accountability circle to reinforce progress.

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