Stop Self-Sabotage Book Summary - Stop Self-Sabotage Book explained in key points
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Stop Self-Sabotage summary

Dr. Judy Ho

Six Steps to Unlock Your True Motivation, Harness Your Willpower, and Get Out of Your Own Way

4.4 (101 ratings)
16 mins
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    Stop Self-Sabotage
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    Step 1: tune into your thinking

    There are six types of troublesome thinking, or triggers, that cause people to self-sabotage. To address them, you need to first identify them. We’ll do a quick exercise for that, but first, you’ll need to remember these terms and what they mean.

    Overgeneralizing/catastrophizing means taking one fact and jumping to conclusions, usually bad ones. For example, have you ever thought a friend was upset with you simply because they hadn’t returned a text?

    Shoulds-based thinking means relying too much on your own rules and expectations about how things should go. Like that friend you texted should have gotten back to you by now, regardless of what they may have going on.

    Black-and-white thinking allows for only two possibilities and no in-between. Perhaps a colleague passed you in the hallway without greeting you, so you firmly conclude they’re a rude person.

    Mind reading is simply thinking you actually know the thoughts or intentions of others. Maybe you didn’t get a promotion and you think that’s because your boss doesn’t care about your efforts.

    Discounting the positive usually plays out in downplaying what’s good about yourself or things you’ve done. For instance, have you ever turned down a compliment instead of just giving a simple “Thank you?”

    Personalization refers to any thinking in which you measure yourself against other people. In other words, when was the last time you scrolled social media?

    Okay, we know that’s a lot of causes of self-sabotage, so here’s the exercise we promised you:

    Break up your next 24 waking hours into four equally spaced blocks of time and set an alert for each. When the alarm sounds, grab a pen and jot down what’s on your mind. After you complete the fourth note, look back at all you wrote. Consider each thought within the context of the six types of thinking we just covered. Do any of your thoughts align with them? You can do this exercise over several days to spot triggers and look for repeat offenders to see which ones are affecting you the most.

    Now you know what’s impacting your own life, you’re ready to move on to the next step.

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    What is Stop Self-Sabotage about?

    Stop Self-Sabotage (2019) outlines a six-step guide to identifying and overcoming behaviors that counteract people’s ability to reach goals of all kinds. The clinically proven process includes exercises, practical advice, and real-life examples of how people have used the method to change their lives.

    Who should read Stop Self-Sabotage?

    • Procrastinators
    • Anyone who struggles with motivation or willpower to achieve their goals
    • People looking to make positive changes quickly and efficiently

    About the Author

    Dr. Judy Ho, PhD is an accomplished, triple board-certified neuropsychologist, associate professor at Pepperdine University, private practitioner, and media personality. She’s twice received the National Institute of Mental Health Services Research Award. She’s appeared as a host and expert guest on many television programs, including The Doctors, Face the Truth, and The Dr. Drew Show.

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