How to Break the Patterns Holding You Back | Judy Ho

You can be inches from the life you want—and still find a way to pull yourself backward. AJ and Johnny sit down with clinical neuropsychologist Dr. Judy Ho to uncover why self-sabotage appears in careers, health goals, relationships, and everyday habits. They explore the hidden fears, beliefs, and cognitive distortions that make change feel threatening, including black-and-white thinking, catastrophizing, comparison, low self-concept, and the excessive need for control. You’ll learn how to recognize your triggers, question the stories your mind creates, separate thoughts from facts, and replace destructive patterns with practical “if-then” plans. Judy also explains why willpower alone isn’t enough—and how aligning your goals with your values can create motivation that lasts when discipline fades. Chapters 00:00 – Why we sabotage the goals we want04:45 – The problem with New Year’s resolutions08:00 – How fear activates self-defeating behavior12:30 – The four LIFE drivers of self-sabotage19:15 – Recognizing cognitive distortions24:40 – How to question and change destructive thoughts35:30 – Stop treating every thought like a fact41:00 – Rebuilding habits with the ABC framework44:20 – Turn obstacles into practical if-then plans51:10 – Why values create lasting motivation55:25 – Build your personal blueprint for change58:05 – How self-sabotage damages relationships01:03:10 – A daily exercise for catching negative thoughts A Word From Our Sponsors Get $250 off select AirDoctor air purifiers by using promo code CHARM at ⁠⁠⁠⁠AirDoctorPro.com⁠⁠⁠⁠. Shopify is where you go to start your business, and everything you need to sell is already there from day one. Start your free trial by going to ⁠⁠⁠⁠SHOPIFY.COM/charm⁠⁠⁠⁠ Connect with top talent ready to help your business grow by going to ⁠⁠⁠⁠UPWORK.COM⁠⁠⁠⁠. This year, skip breaking a sweat AND breaking the bank. Get your summer savings and shop premium wireless plans at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠mintmobile.com/charm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ self sabotage, procrastination, cognitive distortions, behavior change, psychology, personal growth, willpower, motivation, habits, goal setting, mindfulness, self awareness, cognitive behavioral therapy, acceptance and commitment therapy, negative thinking, fear of change, limiting beliefs, emotional regulation, relationships, values Learn more about your ad choices. Visit megaphone.fm/adchoices