Self-sabotage pattern library

Know the patterns. Name them when they show up. Eight habits that stall sessions, records, and careers — each with the triggers that set it off and the counter that breaks it.

Imposter Syndrome

Believing your success is luck, not earned — and bracing to be 'found out'.

Triggers — Praise, visibility, new responsibility.

Counter — Write down three specific contributions you made this week.

Perfectionism

Delaying or overworking because 'good enough' feels unsafe.

Triggers — Deadlines, presentation, comparison to others' output.

Counter — Ship the 80% version today; refine after feedback.

Avoidance

Dodging the hard conversation, decision, or task by staying busy elsewhere.

Triggers — Conflict, uncertainty, high-stakes calls.

Counter — Name the one task you're avoiding and give it the first 10 minutes.

Overworking

Equating exhaustion with commitment — trading recovery for proof of worth.

Triggers — Guilt after rest, pressure to be seen as dedicated.

Counter — Schedule recovery like a session; protect one evening this week.

People-Pleasing

Saying yes to avoid disappointment — abandoning your priorities to keep others comfortable.

Triggers — Requests from senior stakeholders, fear of conflict.

Counter — Pause 24 hours before any new yes; check it against your top priority.

Comparison

Measuring your behind-the-scenes against someone else's highlight reel.

Triggers — Social feeds, peer milestones, funding announcements.

Counter — Re-read your own quarterly goals; log one metric you've moved.

Self-Criticism

Internal monologue that punishes mistakes harsher than any critic would.

Triggers — Errors, missed targets, negative feedback.

Counter — Speak to yourself as you would to a respected peer.

Undercharging

Pricing the work below its value to stay likable, booked, and unthreatening.

Triggers — Referrals, friends-of-friends, slow months.

Counter — Publish one rate card and quote from it without apology.