Self-Sabotage Excavation Worksheet
Completion Time 45-60 minutes
Uncover, Understand, and Overcome Self-Limiting Patterns
Return to Wealth Wisdom Mindset
Understanding Self-Sabotage
Self-sabotage refers to behaviors, thoughts, or actions that undermine your goals and prevent you from achieving success. These patterns often operate unconsciously, stemming from deep-seated fears, limiting beliefs, or past experiences.
Self-sabotage can manifest in many ways, such as procrastinating on important tasks, engaging in unhealthy habits, or sabotaging relationships. It's a common challenge that many people face, and understanding the root causes is the first step towards overcoming it.
Recognizing and addressing self-sabotage is crucial for personal growth and success. By becoming more aware of the thoughts, feelings, and behaviors that contribute to self-sabotage, individuals can develop strategies to break these patterns and work towards their desired outcomes.
Common Self-Sabotage Patterns
Common Self-Sabotage Behaviors:
  • Procrastination on important tasks
  • Perfectionism that prevents completion
  • Negative self-talk and criticism
  • Avoiding opportunities for growth
  • Inconsistent effort toward goals
Root Causes Often Include:
  • Fear of failure or success
  • Low self-worth or imposter syndrome
  • Comfort zone protection
  • Past trauma or negative experiences
  • Unconscious limiting beliefs
Self-Sabotage Assessment
Rate how often you experience these self-sabotaging behaviors (1 = Never, 5 = Always):
Assessment Question 1
How often do you set ambitious goals but then find yourself procrastinating or avoiding taking action on them?
  1. ☐ Never
  1. ☐ Rarely
  1. ☐ Sometimes
  1. ☐ Often
  1. ☐ Always
Assessment Question 2
I engage in negative self-talk or harsh self-criticism
1
Never
2
Rarely
3
Sometimes
4
Often
5
Always
Assessment Question 3
I avoid opportunities that could lead to growth or success
Never
Rarely
Sometimes
Often
Always
Assessment Question 4
I make excuses for not following through on commitments
Never
Rarely
Sometimes
Often
Always
Assessment Question 5
I seek perfection and often don't finish projects as a result
Choose one option:
  1. Never
  1. Rarely
  1. Sometimes
  1. Often
  1. Always
Assessment Question 6
I doubt my abilities and qualifications despite evidence of competence
1
Never
2
Rarely
3
Sometimes
4
Often
5
Always
Behavior Analysis
1. Describe your most common self-sabotaging behaviors in detail:

Example: I consistently put off starting important projects until the last minute, then feel overwhelmed and produce rushed work that doesn't reflect my true capabilities...
[Your response here]
2. When do these behaviors typically occur? (Identify triggers, situations, or emotions):

Example: These behaviors usually happen when I'm facing a new challenge, feeling overwhelmed, or when the stakes feel particularly high...
[Your response here]
3. What do you tell yourself before, during, and after these self-sabotaging episodes?
1
Before:
What thoughts precede the behavior?
[Your response here]
2
During:
What do you think while engaging in the behavior?
[Your response here]
3
After:
How do you rationalize or judge yourself afterward?
[Your response here]
4. What goals or areas of your life are most affected by these patterns?
  1. Career/Professional Development
  1. Personal Relationships
  1. Health and Wellness
  1. Financial Goals
  1. Education/Learning
  1. Creative Projects
Other: Specify...
Root Cause Analysis
  1. ☐ What fears might be driving these self-sabotaging behaviors? Consider fears such as: failure, success, judgment, rejection, abandonment, not being good enough, losing control, etc. Explore your deepest fears and how they might be protecting you from perceived threats...
  1. ☐ What limiting beliefs about yourself, others, or the world contribute to these patterns? Example: 'I don't deserve success,' 'If I try my best and fail, it proves I'm not capable,' 'Success means more responsibility and pressure I can't handle'...
  1. ☐ Can you trace these patterns back to specific experiences, relationships, or messages from your past? Reflect on childhood experiences, past failures, critical voices, or formative events that might have shaped these patterns...
  1. ☐ What secondary gains might you be getting from these self-sabotaging behaviors? Secondary gains are unconscious benefits you might receive from maintaining these patterns, such as: avoiding responsibility, staying in your comfort zone, getting sympathy, avoiding criticism, etc. Be honest about any hidden benefits these behaviors might provide, even if they're ultimately harmful...
Solution Strategies
9. For each self-sabotaging behavior identified, create a specific intervention strategy:
Self-Sabotaging Behavior #1:
Describe the specific behavior
Intervention Strategy:
What specific actions will you take when you notice this behavior starting?
Self-Sabotaging Behavior #2:
Describe the specific behavior
Intervention Strategy:
What specific actions will you take when you notice this behavior starting?
Self-Sabotaging Behavior #3:
Describe the specific behavior
Intervention Strategy:
What specific actions will you take when you notice this behavior starting?
10. Create empowering replacement thoughts for your most common negative self-talk:
Limiting Thought #1:
Write the exact negative thought...
Empowering Replacement:
Write a positive, realistic replacement thought...
Limiting Thought #2:
Write the exact negative thought...
Empowering Replacement:
Write a positive, realistic replacement thought...
11. What support systems, tools, or resources will help you maintain these new patterns?
People/Support:
Who can help you stay accountable?
Tools/Apps:
What tools or apps might help?
Resources/Learning:
Books, courses, therapy, etc.
Action Plan
1
12. What will you do differently starting tomorrow?
Focus on small, specific, actionable changes you can implement immediately.
List 3-5 specific actions you will take starting tomorrow to interrupt your self-sabotaging patterns...
2
13. Create a 30-day challenge for yourself:
Design a specific 30-day commitment that will help you build new, empowering habits to replace the self-sabotaging ones...
3
14. How will you track your progress and celebrate improvements?
Tracking Method:
How will you monitor your progress?
Celebration Plan:
How will you acknowledge and celebrate your progress?
Commitment & Next Steps
Personal Commitment Statement
Write a personal commitment statement to yourself about overcoming these selfsabotaging patterns:
I, [Your Name], commit to recognizing and interrupting my self-sabotaging behaviors because I deserve success and fulfillment. I will...
15. What is your biggest insight from completing this worksheet?
Reflect on what you've learned about yourself and your patterns...
16. Schedule your first review date:
When will you review your progress and adjust your strategies?

Remember:
  • Change takes time and patience with yourself
  • Small, consistent actions create lasting transformation
  • Self-compassion is more effective than self-criticism
  • Setbacks are part of the process, not failures
  • You have the power to change these patterns
You are worthy of success and capable of change. Trust the process and be patient with yourself.