how to avoid academic self-sabotage

Let’s admit, the name itself is pretty self-explanatory. A quick dictionary search shows ‘sabotage’ can be defined as:

(1) the act of destroying, blocking or damaging something deliberately so that it does not work correctly.

(2) an act or process tending to hamper or hurt.

(3) deliberate subversion.

It therefore follows that self-sabotage is the application of this to yourself. More specifically, it’s when you do, or avoid doing things, that would obstruct physical, mental or professional growth and achievement.

What’s less clear however, is why anyone would want to do that to themselves? Why would anyone prevent their own success or decide to harm their well-being?

Research points towards self-sabotage being motivated by a need to protect oneself. Acting as a protection strategy, students can use it when we fear we are going to fail, or perform poorly, in something we associate with self-worth, such as grades. By consciously or unconsciously putting an obstacle in the path to success, an excuse or an alibi is created that can be used if the exam, essay or assessment doesn’t go well. Blame for the poor results is placed on the obstacle (e.g., lack of effort) rather than a lack of ability, effectively ensuring that external views on our competence levels remain unchanged and our self-worth undamaged.

For students particularly, this drive to protect self-worth is often tied in with fears of appearing to lack academic aptitude, disappointing family, or avoiding the judgement of peers. Ironically however, although self-sabotage may protect self-worth in the moment it will ultimately decrease it long term. As you consistently ‘prove’ to yourself that you can’t or shouldn’t achieve things, self-confidence and belief inevitably worsen, and it is very common for people who self-sabotage to have low self-esteem.

Long term, repeated obstruction of academic potential will stunt university or professional development, end up affecting relationships with partners and friends, and exacerbate feelings of depression, anxiety, self-doubt and powerlessness.

Fed up of standing in your own way?

Let’s have a look at some of the most common self-sabotage behaviours and discover ways to address them.

1. Procrastination:

Procrastination, the arch-nemesis of productivity, is a common pitfall for all students. This is when you put off tasks until the last minute, usually spending time on anything other than the task that needs completed. Procrastination can be obvious, such as watching Netflix, going shopping or having too many nights out. However, it can also be more subtle. You might study all night but not on the topic you need to, or pick up unnecessary extra work shifts. You might spend hours ‘pseudo- studying’, making colour coordinating flashcards rather than practising them, designing a timetable rather than doing work, or buy a new notebook then never writing in it.

Procrastination may seem harmless at first, but it often leads to stress, heightened anxiety, rushed work, and grades which are reflective of only a fraction of your potential.

Combat procrastination by recognising and calling yourself out when you do it. Spend (a LIMITED!) amount of time creating a realistic study schedule, break tasks into smaller, manageable chunks, and reward yourself for completing them. If you are really struggling to get yourself motivated, another good technique to use is the five-minute rule (for more details see Overcoming Procrastination: The 5 Minute Rule).

Remember, time is one of your most valuable resources—don't let procrastination steal it away.

2. Lack of Time Management:

Mastering time management is an initiation into adulthood. From the routines, timetables, curfews and limited responsibility of high school, students suddenly find themselves living away from home and no idea how to balance the mix of study, social life, fitness, cooking and cleaning now resting on their shoulders. Without parents or teachers looming over or maintaining structure, assignments pile up, deadlines loom, stress levels skyrocket and dinner is yet another pot noodle.

It can be a steep learning curve, but by learning time management you will be able avoid the inevitable caffeine and desperation fuelled all-nighter, and instead approach your essay or exam with a well-rested and calm mind.

When it comes to time management routine is key. Routine means you know where you are spending your time, can keep track of it, and maintain a consistent sleep schedule (allowing for the odd night out, obviously). Within this routine you should organise your tasks by priority and difficulty, set specific goals, and use tools like calendars, task management apps, reminders and social media time limits. Just don’t forget to make time to have fun.

3. Negative Self-Talk:

We all have an inner critic. Sometimes this little voice is helpful and keeps us motivated, but if you find yourself having repetitive thoughts along the lines of "I'm just not smart enough" or "Everyone is so much better at this than me", it becomes more harmful than helpful. 

This is negative self-talk, and includes any inner dialogue that limits self-belief, self-esteem, confidence and causes feelings of hopelessness; all of which can lead to self-sabotage.

Try and spot these negative ways of thinking and work out the emotion or place from which it stems. Is it anxiety, frustration, worthlessness, depression? Notice what narratives you tell yourself when engaging in self-sabotaging behaviour and try to write them down- no matter how silly it sounds!

Challenge these thoughts by asking if they are rational and introduce positive affirmations. Link this positive self-talk to what you can accomplish and what you want to achieve by focusing on your strengths, setting realistic expectations, and seeking the input of someone you trust.

4. Perfectionism

Perfectionism is, shall we say, one of the most perfect forms of self-sabotage.

Possessing a heightened fear of failure, perfectionists often refuse to try anything they can’t guarantee they are able to do 100% perfectly. Perfection therefore becomes the self-sabotaging obstacle that stands in the path of progress. One often made worse by this idea of perfection typically being unachievable, and perfectionists possessing an extremely critical inner voice.

The journey to overcoming perfectionism is hard but can be helped by cultivating a more positive mindset, setting realistic goals, learning how to handle criticism, addressing negative self-talk and focusing on the process rather than the end result. Another fantastic way to tackle perfectionism is by embracing a growth mindset. Understanding that failure is not the end but rather a stepping stone to success, you can maximise personal growth and success by welcoming challenges, learning from mistakes and staying persistent (find more details at Growth vs Fixed Mindset: How To Unlock Your Potential).

The takeaway from all of this?

You may suffer from some or all of these self-sabotaging behaviours. However, by recognizing, then implementing strategies to overcome them, you can unlock your full potential and open the door to so many exciting opportunities.

For students, the most important step in this journey is reducing the link between self-worth and academic performance. 

Do this, and not only will university become much more enjoyable and stress free, but you will also be able to make use of all the opportunities it offers.

Not sure where to start?

Click here to find out about the videos and coaching ProfessorMe offers, and begin your journey in mastering time management, avoiding procrastination and overcoming imposter syndrome.