Breaking Free from Self-Sabotage

Today, we’re diving deep into a very common struggle:  overcoming junk food addictions and moving toward a happier, healthier life.  If you’ve found yourself in a cycle of self-sabotage, craving comfort food even when you want to make better choices, this one’s for you.

The Struggle is Real: Why Junk Food Holds Us Captive

For many of us, food isn’t just fuel.  It’s a source of comfort, a reward after a long day, or a quick fix when we’re stressed or lonely.  Junk food, with its irresistible flavors and easy accessibility, can quickly become a go-to.  But those “eat the whole thing” urges aren’t just habits—they’re often tied to a long history of emotions, self-talk, and patterns that can be tough to break.

When food cravings and self-sabotage creep in, it can feel like we’re stuck, like nobody is in control, but that isn't true at all!  There is a way forward—one that’s about progress, not perfection.  In this guide, we’ll explore practical steps to help you leave behind junk food habits and step into a healthier, more joyful version of yourself.

Step 1: Reframe Your Relationship with Food

That inner voice urging you to eat the whole thing isn’t who you really are; it’s a survival mechanism tied to stress, emotions, and past coping mechanisms.  Let’s begin by gently rewriting your relationship with food:

• Mindful Eating:  Try sitting with your food in the absence of screens or other distractions.  Focus on the textures and flavors, enjoying each bite slowly.  This awareness helps you savor food, notice your fullness cues, and finally break the autopilot mode that often leads to overeating.
• Give Yourself Permission to Choose:  Instead of labeling foods as “good” or “bad,” remind yourself that you’re allowed to make choices.  Often, the pressure to restrict makes cravings feel more intense, while a balanced mindset helps reduce the urge to binge.

This isn't a diet blog, but in my journey to adapting an animal-based lifestyle, I learned it isn't about losing weight or fat or looking a certain way, it is in fact a basic necessity lifestyle that helps you eliminate processed foods over time.  Once you eliminate the processed food, you start to taste food for it's nutrients, you feel satiated by the appropriate fats and proteins, fueling your body like a machine. 

In our house, we strive to stick to an 80/20 principle; 80%+ of the time we are on point with what we consume, the remaining 20% is enjoying ourselves.  By reframing food as a tool for nourishment, you’ll find it easier to listen to what your body truly needs—and not just what it craves in a moment of stress.

Step 2: Recognize and Rewrite the Voice of Self-Sabotage

That inner voice that whispers, “This is too hard” or “Just one more time won’t hurt” is familiar to anyone working toward change.  Oftentimes, self-sabotage is rooted in a fear of failure or a belief that we don’t deserve to succeed.  To shift out of these patterns:

• Notice Patterns and Triggers:  When do you feel the strongest pull toward junk food?  Is it when you’re stressed, tired, or alone?  Track these triggers in your phone or a journal, so you can start understanding your unique patterns.
• Speak Kindly to Yourself:  We often treat ourselves more harshly than we’d ever treat a friend.  Practice gentler self-talk.  If you slip, remind yourself that perfection isn’t the goal—progress is.
• Replace Sabotaging Thoughts:  Each time you hear the voice urging you to fall back into old habits, try pivoting to a new thought.  Something like, “What would make me feel good about myself right now?” can help you choose a new path forward.

Step 3: Add More, Not Less

When it comes to breaking a junk food habit, it’s common to think we need to cut everything out cold turkey.  But those drastic approaches rarely work long-term.  Instead, try building up the good habits gradually:

• Introduce Healthier Choices Slowly:  Instead of eliminating junk food entirely, focus on adding nutritious options you enjoy.  Fresh fruit, nuts, protein-rich snacks, or homemade protein smoothies can be satisfying without feeling like a sacrifice.  We make these as DIY desserts.
• Have Fun with It:  Experiment with new recipes or try a different whole food each week.  This keeps your healthy choices interesting and helps make them a natural part of your lifestyle.  Create a jar of recipes or meal ideas written on paper, then pick one-two when you get overwhelmed.
• Balance is Key:  Cravings for treats are normal, and allowing yourself to enjoy them—without going overboard—can be part of a balanced approach.  Try savoring a smaller portion, enjoying every bite without guilt.  Instead of eating out of the bag, maybe put half in a container.

Step 4: Visualize the Healthier, Happier You

Creating new habits isn’t just about what you do—it’s about seeing yourself as a person who makes nourishing, respectful choices. Think of it as stepping into a new identity, one choice at a time:

• Celebrate Every Small Win:  Every time you choose to skip the junk food or make a healthier choice, take a moment to appreciate it.  Small wins add up, and celebrating them reinforces positive habits, which results in progress.
• Visualize Your Future Self:  Spend a few moments each day imagining what a day in your life will look like when these changes become your new normal.  How do you feel?  What choices do you make with ease?  How does this lifestyle liberate you? This visualization makes the journey feel more real and achievable.
• Set Tiny Goals:  Instead of aiming for a major transformation overnight, start with small, attainable goals.  For example, try bringing a healthy lunch to work a few days a week, or swap a sugary snack for a protein bar.

Step 5: Develop New Comforts for Tough Times

If we’ve been turning to food for comfort, learning to navigate emotions without it can be a game-changer.  It may seem impossible at first or all at once, but start small and be kind to yourself along the way:

• Build a Comfort Toolkit:  Make a list of activities that bring you joy or calm—calling a friend, writing a poem, reading a book, taking a walk, or listening to music.  Having this list ready can be a lifesaver in moments when you’re tempted to reach for junk food.
• Practice Compassionate Coping:  Remind yourself that it’s okay to feel however you’re feeling.  Acknowledge your emotions without judging them, and let them pass naturally.  Think of emotions as waves—they come, and they go. 
• Reward Yourself in Other Ways:  If you’ve been using junk food as a reward, replace it with other forms of self-care—a new book, a bath, or a fun outing. Finding rewards beyond food can make the transition feel smoother.

Step 6: Design a Supportive Environment

Changing habits is much easier when our environment supports our goals. Here are a few ideas to set yourself up for success:

• Keep Nutritious Options Handy:  Keep healthy snacks where they’re easy to reach—on the counter, in the fridge, or on your desk.  Visibility makes it easier to choose them over less nutritious options.
• Limit Junk Food Accessibility:  If possible, try to keep less junk food at home.  The less accessible it is, the less likely you are to reach for it in moments of weakness.
• Find Accountability:  Whether it’s a friend, a coach (me), or an online community, having someone to share your wins and struggles with can make a world of difference.

Remember this:  There is NO Finish Line

Before you can overcome anything, understand one thing—there is no end result.  I know, it is a little counterintuitive—but think about it!  If you could magically look exactly how you would want, what then?  Sure it sounds intriguing, but it isn't a reality.  But if you could feel like your absolute best, I mean your true best—no bloating, no guilt, no shame, no depression, no inflammation or aches, nothing—would that be worth it?  You can do that!

Overcoming junk food addiction and breaking free from self-sabotage is a journey, not an overnight transformation.  Be kind to yourself, celebrate the small victories, and remember that progress is what truly matters.  The lifestyle you want is within reach, one day, and one choice, at a time.

You’re stronger than those old habits, and with each step, you’re creating a life that reflects the happiness, health, and peace you deserve.  Here’s to your Humble Beginning—and the incredible growth ahead!