David Goggins looking at the camera

How To Stop Sabotaging Yourself (And Start Making Progress)

ByDave

Self-sabotage is one of the most common problems I see in athletes. In this edition, I will explain what self-sabotage is, why it’s a problem, and how to overcome and avoid it.

What is Self-Sabotage?

Self-sabotage is when you unconsciously undermine your own efforts, goals, or success. In the context of athletes, I typically see it manifest in

  1. Setting unrealistic expectations

    “I hit a new PR from a 9-minute mile to 7-minute mile in 10 weeks. But I should be at a 6:30-minute pace 2-mile to be competitive…”
  2. Negative self-talk

    “Since I missed that workout, I might as well skip today too. It’s been a tough week… [3 days later] Now I’m feeling immense shame and guilt…”
  3. Majoring in the Minors

    (Focuses on the minor aspects of training to the detriment of the majors)

    “I skipped the hard interval session and did calisthenics and planks because I want to max my hand-release push-up and plank”

Why Is Self Sabotage a Problem?

Self-sabotage is a problem because it means you’re focusing on the wrong things.

Most often, I see this when an athlete hits a PR. Like in the first example of setting unrealistic expectations. Or, they have a bad session and the rest of the week spirals out of control.

The point is – self-sabotage redirects your energy from something positive to something negative.

How to Overcome Self-Sabotage?

The best way to overcome self-sabotage is to recognize it. Identify how you react to your wins and losses and ask, “Is my body’s response propelling me forward or pulling me backward?”

Identify how you react to your wins and losses and ask, “Is my mind’s response propelling me forward or pulling me backward?”

If your response to missing a workout, hitting a PR, or any aspect of training is pulling you down or away from your goal, find a way to reframe it. This is critical to your long-term success.

I hope you found this edition helpful.

Related Articles:
The BEST Special Operations Workout Program
Stop Blaming Genetics

I'm a coach with a passion for helping athletes dominate the toughest selection courses in the world. Over the years, I've trained well over 100 athletes for Special Operations selection courses, including SFAS, RASP, Air Force A&S, BORTAC, SWAT, and MARSOC A&S. My mission is to bridge the gap between traditional performance training and the unique demands of tactical and military athletes.

I got my start coaching hybrid athletes, blending strength, endurance, and hypertrophy training to achieve peak performance. As I worked with more tactical and military athletes, I realized there was a need for a specialized approach tailored to the grueling physical and mental challenges of SOF selections. This realization drove me to focus on prepping SOF candidates for success, combining cutting-edge research, proven training methodologies, and real-world experience.

Whether you're preparing for selection, seeking to level up your fitness, or simply curious about what it takes to thrive in these elite environments, I hope you'll find the information I share helpful.