The Secret Obstacle: How "Automatic Thoughts" Sabotage Your Progress

 The Opening Breath

Before you read further, take one deep breath. Notice the temperature of the air as it enters your nostrils and the subtle release in your shoulders as you exhale. You are here. You are present.

The Reflection

Have you ever noticed that by the second week of January, that initial "New Year" spark starts to dim? For many, this is the week where the adrenaline of a fresh start wears off and the reality of daily life sets in.

If you find yourself struggling to stay connected to your intentions today, I want you to know something important: It’s usually not a lack of willpower. It is the arrival of "Automatic Thoughts."

Automatic thoughts are those split-second, negative scripts that run in the background of your mind. They are the quiet whispers that tell you you’ve already failed because you weren't "perfect" this morning. They are the brain’s attempt to keep you in the "safety" of your old patterns by convincing you that change is impossible.

The Ritualistic Coach

From a coaching perspective, we recognize these thoughts as Cognitive Distortions. One of the most common hurdles we face in January is All-or-Nothing Thinking.

It sounds like this: "I missed my meditation yesterday, so the whole week is ruined," or "I ate something off-plan, so I might as well give up until February." By labeling these distortions, we take away their power. When you name a thought as "All-or-Nothing Thinking," you stop being the victim of the thought and start becoming the observer of it. You realize that a single missed step isn't a landslide; it's just a moment to pivot.

The Ritual: Clearing the Air

To move past these mental blocks, we must engage the senses to signal to the nervous system that we are safe to let go of these scripts.

1. Scent the Space: Light a botanical candle or use a natural room essential oil (lavender, eucalyptus, or cedarwood work beautifully for mental clarity).

2. Externalize the Thought: On a small scrap of paper or your journal, write down one negative automatic thought you've had today.

3. Label It: Next to that thought, write its label (e.g., "This is All-or-Nothing Thinking").

4. The Release: As the scent fills the room, physically blow out the candle or wave the air over the paper. As you do, say to yourself: "This thought is a guest, but it is not the truth." By linking the scent to the act of labeling, you are training your brain to "clear the air" of self-sabotage.

Ready to Dive Deeper?

Register for our 'Sustain & Sanctuary' Workshop this February, where we take these mindset tools and apply them to our boundaries and emotional wellness.

Register for the Workshop Here

Please feel free to leave a comment.