When the Saboteur Speaks: How to Quiet the Voice That Holds You Back

Introduction

We all have two voices inside us. One reminds us of our “why” and pushes us toward growth. The other whispers excuses: skip the workout, eat the chocolate, stay in bed. The challenge isn’t to silence that voice completely, but to recognize it, reframe it, and choose the one that serves your goals.

Spot the Tricks of the Negative Voice

The unhelpful inner voice often shows up as:

• Rumination: “You always mess up.” “You are too unfit.” “you don’t have the time”

• Catastrophizing: “If I miss one session, I’m doomed.” “It never works”

• Discounting success: “That was just luck.” “It will never happen again”

One tip: give your critic a name. By creating distance, you can say “Thanks, Doubter, but I’m choosing differently today.”

Strategies to Quieten It

Reframe your words

Shift “I can’t” into “I’m learning.” Or talk to yourself in the second person: “Sara, you’ve done this before.”

Interrupt the loop

Use a stop cue (snap a band, visualize a stop sign), then breathe and reset.

Accept, don’t suppress

Acknowledge the thought: “I hear you.” Then ask, Is this helpful? What would I tell a friend?

Strengthen the aligned voice

Keep your “why” front and center. Use short, realistic affirmations like: Progress over perfection.

Practice self-compassion

Remind yourself: mistakes are part of growth. Treat yourself as kindly as you would a friend.

Tips You Can Try Today

1. Name your critic (e.g. “The Nag”) and call it out.

2. Check in 2–3 times a day: Is my inner voice helping or harming?

3. Pause-breathe-refocus when temptation arises.

4. Record small wins when you choose the helpful voice.

Closing Thoughts

That negative voice won’t vanish overnight, but you can become the editor of your inner dialogue. The more you notice, pause, and reframe, the louder your growth-focused voice becomes.

✅ Know your goals. Write them down and place them where you’ll see them often, on your bathroom mirror, the fridge, or even the back of the toilet door.

✅ Understand your “why.” Go deeper than the surface-level reasons you tell others. Ask yourself: Why does this truly matter to me?

When temptation strikes or the inner critic gets loud, return to your goals and your why. The Magnum after dinner might feel good in the moment, but it won’t move you closer to losing 10kg, a green tea or a walk will.

Choose wisely. Choose with confidence. And with practice, your positive voice will become the loudest one guiding you forward. 💙