Have you ever felt like you’re stuck in the same place no matter how hard you try to move forward?
Sometimes, it’s not the big, obvious things holding us back—it’s the small, subtle habits we barely notice.
These habits can quietly chip away at our confidence, drain our energy, or keep us from taking the steps we need to grow.
The tricky part is recognizing them. They often feel so ingrained in our routines or mindsets that we mistake them for harmless quirks or just the way things are.
But once you identify these habits, you can start replacing them with actions that truly align with the life you want.
Let’s explore some of these subtle habits and how they might be keeping you from reaching your full potential.
1) Overthinking
We’ve all been there. You’re faced with a decision, and instead of making it, you get lost in the endless cycle of ‘what ifs’ and worst-case scenarios.
Welcome to the world of overthinking.
Overthinking is a subtle habit that can hold you back in life more than you might realize. It can paralyze you, keeping you from making decisions or taking action because you’re too busy analyzing every possible outcome.
And the worst part? Most of the time, the things we worry about never happen. They’re just figments of our overactive imagination.
Instead of getting stuck in this mental loop, try to practice mindfulness. Focus on the present moment and accept it without judgment. This can help break the cycle of overthinking and free you to move forward.
2) Procrastination
Ah, procrastination – my old friend. If I had a dime for every time I’ve put off a task just because it seemed too daunting or boring, I’d be a rich man.
Procrastination is one of those sneaky habits that can hold us back without us even realizing it. We tell ourselves we’ll do it ‘later’, but that ‘later’ often never comes.
What’s worse, we waste so much time dreading the task that we could have spent actually doing it. And then there’s the guilt and stress that comes with not getting things done.
I remember this one time I had to write a report for a project. It wasn’t something I was particularly excited about, so I kept putting it off. Before I knew it, the deadline was upon me and I was scrambling to get it done.
The report ended up being rushed and not my best work. That’s when I realized how much procrastination was holding me back.
Overcoming procrastination requires discipline and a change in mindset. Instead of seeing a task as a big mountain to climb, break it down into smaller, manageable tasks. Just start somewhere and before you know it, you’ll be done.
If you need a little help with starting, the 5-minute rule might help. You simply aim to do a task you’d rather avoid for only five minutes. If you truly hate it, you’re free to stop.
But chances are, once you get going, you’ll find that it’s not so bad after all. That’s how this rule can help “trick” you into doing something you don’t want to do.
3) Living on autopilot
Ever find yourself zoned out while driving, only to realize you’ve reached your destination without any recollection of the journey?
That’s living on autopilot.
Living on autopilot means going through life in a state of unconsciousness, not fully present or aware of what’s happening. You’re physically there, but mentally you’re somewhere else.
This habit can hold you back from truly experiencing life and making the most of each moment. It can cause you to miss out on opportunities and connections because you’re not fully engaged.
In my book, “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego“, I delve into the importance of mindfulness and being present in every moment. Mindfulness allows us to break free from autopilot mode and truly engage with our surroundings.
When we live mindfully, we begin to see things as they truly are, not as we think they are. This can lead to a more fulfilling and meaningful life.
As mindfulness expert Jon Kabat-Zinn says, “The best way to capture moments is to pay attention. This is how we cultivate mindfulness. Mindfulness means being awake. It means knowing what you are doing.” Don’t let autopilot mode keep you from truly living your life.
4) Negativity
Have you ever noticed how easy it is to remember the bad things that happen in a day, compared to the good?
This is known as negativity bias, and it’s a psychological phenomenon that can hold us back in life.
Negativity bias is our tendency to give more weight to negative experiences than positive ones. It’s why we remember criticism more vividly than praise, or why a single negative event can ruin an otherwise good day.
This habit of focusing on the negative can impact our mood, relationships, and even our self-esteem. It keeps us from appreciating the good in our lives and can lead to a pessimistic outlook.
The good news is, we can train ourselves to overcome this bias.
Start by consciously acknowledging the positive events in your day. Write them down in a gratitude journal, or share them with a loved one. Practice looking for the good in every situation.
Renowned psychologist Martin Seligman suggests using the ‘Three Good Things’ exercise to counteract negativity bias.
At the end of each day, write down three things that went well and why. This helps shift your focus from negative events to positive ones.
5) Perfectionism
On the surface, striving for perfection might seem like a good thing. After all, who doesn’t want to be the best they can be?
But here’s the counter-intuitive truth: perfectionism can actually hold you back in life.
Perfectionism is not about striving for excellence or self-improvement. It’s about setting unrealistically high standards for yourself and being overly critical when you don’t meet them.
In the end, you become stressed and burnt out because you’re constantly pushing yourself too hard.
Instead of striving for perfection, aim for progress. Recognize and celebrate your achievements, no matter how small they may seem. Learn to see mistakes as opportunities for growth, not as failures.
As renowned psychologist Brené Brown says, “Understanding the difference between healthy striving and perfectionism is critical to laying down the shield and picking up your life.”
6) Fear of change
It’s human nature to seek comfort and familiarity. But this very instinct can hold us back in life, especially when it evolves into a fear of change.
Change is inevitable. It’s the only constant in life. Yet, we often resist it because it brings with it uncertainty and the unknown.
However, change is also a catalyst for growth. It pushes us out of our comfort zones and challenges us to adapt and evolve.
Resisting change can keep you stuck in a rut, unable to progress and grow. Embracing change, on the other hand, opens up new opportunities and possibilities.
Next time you find yourself resisting change, remind yourself that change is natural and necessary. Welcome it as an opportunity for growth and learning.
7) Lack of self-care
We live in a fast-paced world where being busy is often seen as a badge of honor. But amid all the hustle and bustle, it’s easy to forget to take care of ourselves.
Self-care isn’t just about pampering yourself with a spa day or a fancy meal. It’s about taking time to rest and recharge, both physically and mentally. It’s about listening to your body and giving it what it needs.
Ignoring self-care can lead to burnout, stress, and even health problems. It can hold you back in life, keeping you from performing at your best.
Remember, you can’t pour from an empty cup. Taking care of yourself isn’t selfish; it’s necessary. Prioritize it and see how your life changes for the better.
The takeaway
Recognizing and letting go of the habits that hold us back is no easy task, but it’s one of the most rewarding steps we can take toward personal growth.
In my book “Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego,” I delve deeper into how mindfulness and self-awareness can help us overcome these barriers and be more intentional about the choices we make. It’s a comprehensive guide to living a fulfilling life despite our inherent human flaws and biases.
So take some time today to reflect on your own habits. Are they serving you or holding you back?
As Carl Jung beautifully put it, “Until you make the unconscious conscious, it will direct your life and you will call it fate.” Don’t let these subtle habits dictate your fate. Take charge and steer your life in the direction you want to go.
