5 Thought Traps That Sabotage Progress (and How to Reframe Them)

This week, we’re taking a closer look at five common thinking patterns that can quietly derail your progress with metabolic health, low-carb eating, and self-care.

In psychology, these are known as cognitive distortions—automatic, often unhelpful thoughts that shape our behaviour and emotions. Recognising them is the first step to rewiring the brain for more supportive habits.

Here are five we see often, plus some practical ways to shift them:

#1 “I should deprive myself.”

This mindset activates the brain’s stress response—specifically increasing cortisol—which can actually work against fat loss and metabolic health. When eating feels like a punishment, the body resists change.

Reframe: Think nourishment, not punishment. Ask, “How can I support my body today?” Food is information for your body—nutrients tell your cells how to function. Eating well supports our natural biology and is an act of self-respect.

#2 “I’ll start tomorrow.”

This is a form of temporal discounting—the tendency to value immediate comfort over future benefit. It’s very human, but it can lead to long-term frustration. Robbing your future self from the health you deserve.

Reframe: Small steps today matter. Even one healthy meal or a 10-minute walk changes your blood glucose, hormones, and mindset. Your brain learns from repetition, not perfection. Celebrate small steps and small wins.

#3 “I don’t have time.”

This belief triggers overwhelm and makes the brain default to survival mode, where short-term decisions rule. But health isn't about grand gestures—it’s about cumulative consistency.

Reframe: Ask, “What’s one tiny thing I can do today?” Five minutes of movement improves insulin sensitivity. A single protein-rich meal reduces hunger hormones like ghrelin. These micro-decisions matter.

#4 “I worked out today, I deserve this treat.”

This is known in behavioural science as moral licensing—when we justify an unhelpful choice because we’ve “earned” it. Unfortunately, this can undo the benefits of the original behaviour.

Reframe: True rewards nourish, rather than sabotage. Instead of using food to self-soothe, celebrate with a non-food treat—rest, connection, or something that restores your nervous system. It’s still a reward, just one that aligns with your goals. It is time to really re-think the sugary “treat”.

#5 “No one else has to work as hard as I do.”

This is a classic comparison trap. But neuroscience shows that focusing on others’ paths increases stress and disengagement.

Reframe: Your brain—and your body—respond best when you focus on your own internal metrics. Your wins matter, no matter how small. Progress isn’t linear, but it is yours.

With love and great health

Dr Lucy and Dr Mary XX 
 

PS. If you’re ready to ditch these thought traps and build real, sustainable change in your body and mindset, join the waitlist for our 12 Week Mind Body Rebalance. You’ll get practical tools, neuroscience-based coaching, and a supportive community that understands the real-life challenges of change.
Click HERE to find out more.

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that

• Improves metabolism
• Develops mindset skills
• Provides tools to implement it easily into busy lives

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!