How To Break The Cycle Of Self-Sabotage And Quiet Quitting
- Brainz Magazine
- Jun 5, 2024
- 6 min read
Written by Kelsey Bornyk, Beautifully Broken Transformations
Kelsey Bornyk is an esteemed artist, creator and coach, pioneering in therapeutic art and mindfulness to empower busy entrepreneur women to flourish, transform their challenges, break through barriers and step back into their power. Founder of Beautifully Broken Transformations, she leverages her experiences to help guide others on their journey.
Feeling trapped in a cycle of self-sabotage and quiet quitting in your business? You're not alone. Many of us, as female entrepreneurs, have faced these challenges. But there's hope! This blog will explore the link between these behaviors, offering strategies to recognize and overcome them. It's about empowering you to stay engaged and successful, knowing that others have walked this path, too.
Understanding quiet quitting: What it is and why it happens
Quiet quitting isn't about physically leaving your business; it's about mentally checking out while still being present. It's when you continue to perform your duties but with a diminished sense of engagement, enthusiasm, or commitment. For female entrepreneurs, this phenomenon can be particularly detrimental, as it silently erodes motivation and productivity over time.
What is quiet quitting?
Quiet quitting is the process where entrepreneurs, despite being physically present, lose their emotional and mental investment in their business. It's marked by a gradual withdrawal from taking proactive steps, innovation, and enthusiastic participation. Instead, there's a shift to merely fulfilling the minimum requirements without passion or drive.
Why does quiet quitting happen?
Several factors can contribute to quiet quitting among female entrepreneurs:
Burnout: Prolonged stress without adequate recovery can lead to burnout. The relentless hustle culture and the pressure to constantly perform can drain your energy, making it challenging to stay engaged.
Overwhelm: Juggling multiple roles and responsibilities can become overwhelming. When tasks start piling up, it can be challenging to maintain the same level of enthusiasm and dedication.
Feeling Undervalued: When your efforts go unnoticed or unappreciated, you may feel undervalued. This lack of recognition can diminish your motivation and commitment to your business.
Lack of Balance: An imbalance between work and personal life can lead to quiet quitting. Without adequate time for self-care, relaxation, and personal interests, it's easy to lose your drive and passion.
Unrealistic Expectations: Setting unattainable goals or having unrealistic expectations can lead to disappointment and frustration, causing you to mentally check out when these expectations aren't met.
Loss of Passion: Sometimes, the initial passion that drove you to start your business fades over time. Without rekindling this passion, you may find yourself going through the motions without genuine engagement.
The silent killer of motivation and productivity
Quiet quitting is insidious because it often creeps in unnoticed. Unlike outright quitting, it doesn't involve a clear decision or action. Instead, it's a gradual decline in effort and enthusiasm. This slow disengagement can be more damaging because it's harder to detect and address.
Implications for female entrepreneurs
Decreased Productivity: With reduced engagement, productivity naturally declines. Tasks take longer to complete, and the quality of work may suffer.
Missed Opportunities: Quiet quitting can cause you to miss out on growth opportunities. Without a proactive approach, potential collaborations, innovations, and advancements may be overlooked.
Erosion of Business Growth: Over time, the cumulative effect of decreased productivity and missed opportunities can stunt your business growth.
Negative Impact on Mental Health: The dissatisfaction and lack of fulfillment that come with quiet quitting can negatively impact your mental health, leading to increased stress and anxiety.
Recognizing the signs and understanding the underlying causes of quiet quitting is crucial. By addressing these factors, you can re-engage with your business, reignite your passion, and take proactive steps to prevent quiet quitting.
The link between self-sabotage and quiet quitting
Self-sabotage and quiet quitting are deeply connected. Self-sabotaging behaviors like procrastination, perfectionism, and negative self-talk (our saboteurs) can lead to disengagement, resulting in quiet quitting. For example, constantly doubting your abilities might cause you to avoid taking on new challenges, slowly disengaging from your business.
Recognizing self-sabotage: Signs and symptoms
Identifying self-sabotage is the first step to overcoming it. Look out for these signs:
Procrastination: Delaying essential tasks.
Perfectionism: Setting unattainable standards.
Negative Self-Talk: Criticizing yourself constantly.
Fear of Failure: Avoiding risks to prevent failure.
Overworking: Burning out by taking on too much.
The impact of self-sabotage on business success
Self-sabotage can severely undermine your business goals. It can lead to missed opportunities, decreased productivity, and ultimately, quiet quitting. Staying motivated and engaged is challenging when you constantly undermine your efforts, causing your business to suffer.
Are you an employee or an employer, check out this article for more information?
Breaking the cycle: Strategies to overcome self-sabotage
Here are practical tips to combat self-sabotage:
Positive Intelligence (PQ): Use PQ reps to shift from negative to positive thinking.
SMART Goals: Set Specific, Measurable, Achievable, Relevant, and Time-bound goals.
Affirmations: Replace negative self-talk with positive affirmations.
Support Network: Surround yourself with supportive peers and mentors.
Building mental fitness: Strengthening your mindset to prevent quiet quitting
Mental fitness is crucial for resilience and a positive mindset. Incorporate these exercises into your routine:
Meditation: Begin your day with a 10-minute meditation to center yourself.
Gratitude Journaling: Write down three things you're grateful for each day.
Physical Activity: Implement regular exercise to boost your mental energy.
The power of mindfulness: Staying present and focused
Mindfulness helps you stay engaged and avoid quiet quitting. Try these techniques:
Mindful Breathing: The practice of focusing on your breath to calm your mind.
Body Scan: Pay attention to physical sensations to stay grounded.
Mindful Walks: Take walks in nature, focusing on the sights and sounds around you.
The role of community in overcoming self-sabotage
Community support is vital. Join groups like the Creative Healing Pathways Facebook group to connect with like-minded individuals who understand, have gone through similar struggles, and can offer encouragement and advice.
Art as therapy: Using creativity to combat self-sabotage
Participating in art and creative activities can help reduce self-sabotaging behaviors. Art journaling, for example, allows you to express your emotions and gain clarity, fostering a healthier mindset.
Success stories of overcoming self-sabotage and quiet quitting
Hear from those who've walked this path before you:
L. Alexander, California: "Kelsey's coaching helped me overcome chronic self-doubt. Her empathy and actionable tools were a game-changer."
Cindy: "Kelsey's art therapy sessions provided the support and insight I needed to stay engaged in my business."
Setting realistic goals: Aligning your ambitions with your capabilities
Setting achievable targets is essential for staying motivated and avoiding self-sabotage. Set SMART goals that are achievable and aligned with your capabilities. Make sure to review and adjust them regularly to stay on track.
Actionable steps: Your plan to break free from self-sabotage
Here's your step-by-step plan to overcome self-sabotage and avoid quiet quitting:
Identify: Recognize your self-sabotaging behaviors.
Assess: Understand why you engage in these behaviors.
Replace: Shift negative thoughts to positive ones using PQ techniques.
Support: Build a supportive network.
Engage: Incorporate mindfulness and creative practices into your routine.
Start your journey today
Ready to transform your entrepreneurial journey? Join the Creative Healing Pathways Facebook group for support and inspiration from like-minded individuals. Explore the Transformative Art Journaling Circle Membership for tools and techniques to overcome self-sabotage and boost productivity through art and mindfulness. Check out our Crafting a Productive Business: Conquering Self-Sabotage and Overwhelm in 6 Months coaching program for personalized support and strategies. It's designed to help female entrepreneurs thrive by providing tailored guidance and practical solutions.
Conclusion
Breaking the cycle of self-sabotage and quiet quitting is crucial for unlocking your true potential and achieving business success. By recognizing self-sabotaging behaviors, developing positive habits, and seeking support, you can transform your mindset and enhance productivity. Remember, you have the power to change your habits and mindset. Embrace these strategies and watch as your entrepreneurial journey flourishes!
Read more from Kelsey Bornyk
Kelsey Bornyk, Beautifully Broken Transformations
Kelsey Bornyk is an esteemed artist, creator, and transformative coach specializing in therapeutic art and mindfulness for busy entrepreneur women as they navigate the complexities of stress, overwhelm, and life's turbulence. Drawing from her battle with chronic health conditions, mental health challenges, overwhelm and a profound shift from 14 years in corporate registry work to entrepreneurship, she founded Beautifully Broken Transformations. Her work, deeply rooted in her journey towards healing and empowerment, aims to guide and inspire individuals from feeling stress and overwhelm to a state of calm, clarity and empowerment.
