Greetings!

I've recently started something new, and I want to share a little bit about what I'm learning because it's already got me thinking differently about how we approach our lives, our goals, and even our health.

I'm participating in a 7-week online program based on Positive Intelligence, and one of the biggest takeaways so far is this:

We can be sabotaging ourselves every single day without even realizing it.

Not because we're lazy.

Not because we lack discipline.

And certainly not because we're incapable of making changes.

It's because so much of what happens in our minds happens on autopilot.

Think about it.

Have you ever caught yourself thinking things like…

“I should be doing more.”

“Why can't I get my act together?”

“I've tried this before, so what's the point?”

“I'll start when things calm down.”

Or maybe you know exactly what you want to do, but somehow you keep finding reasons not to do it.

I've certainly had moments like that!

And the tricky part is that we often accept these thoughts as facts without stopping to question them.

But a thought is not necessarily the truth.

And just because your mind has a familiar response doesn't mean you have to follow it.

Meet your inner saboteurs

Positive Intelligence describes 10 common saboteur patterns — habitual ways of thinking that can work against us.

Some examples include:

• The Judge: Criticizing yourself, other people, or your circumstances.
• The Avoider: Putting off uncomfortable tasks or focusing on the things you'd rather do.
• The Controller: Feeling like you need to manage everything to make sure it turns out right.
• The Pleaser: Putting everyone else's needs ahead of your own.
• The Hyper-Achiever: Tying your sense of worth to what you accomplish.

There are five other saboteur patterns in the framework, and each has its own tendencies.

You might recognize yourself in one of these, or you might see different patterns depending on the situation.

The important thing is that these patterns are not your identity.

They're habits of the mind.

And habits can be changed with awareness and practice.

So what do we do instead?

This is where the Sage comes in.

In the Positive Intelligence framework, Sage represents a more constructive way of responding to life's challenges. It draws on five powers:

Empathize. Explore. Innovate. Navigate. Activate.

In simple terms, that means learning to respond to yourself and your circumstances with compassion, curiosity, creativity, a clearer sense of direction, and purposeful action.

Instead of beating yourself up for not following through, you can get curious about what's making the change difficult.

Instead of assuming you've failed because something didn't work, you can explore what you might learn from it.

Instead of feeling overwhelmed by everything you need to do, you can identify one small step and take it.

And instead of letting a negative thought dictate your next move, you can pause and choose how you want to respond.

That pause is powerful.

But here's what I'm learning: knowing what to do isn't always enough.

We need to practice it.

Daily.

Because we can't expect to develop a new way of responding if we only think about it once in a while.

Tiny habits can make a difference

One thing I appreciate about this approach is that the practice doesn't have to be complicated or time-consuming.

Some of the Sage exercises are designed to bring your attention out of autopilot and into the present moment.

Here are two you can try right now.

1. The two-finger exercise

Gently rub your thumb and index finger together.

But don't do it mindlessly.

Pay such close attention that you can feel the texture of your fingerprints on both fingers.

Notice the pressure, the sensation, and the tiny details you might normally overlook.

Stay with that sensation for a few seconds.

That's it!

2. The listening exercise

Take about 10 seconds to listen intentionally.

First, notice the sound that's farthest away.

Then, notice the sound that's closest to you.

Finally, pay attention to all the sounds in between.

Don't judge them or try to change anything. Just notice.

These exercises may seem almost too simple to matter, but the point is to deliberately direct your attention rather than letting your mind run wherever it wants.

And the more you practice pausing and redirecting your attention, the more familiar that intentional response can become.

How to make a new habit actually stick

Of course, there's a catch.

It's easy to get excited about a new habit, do it for two days, forget about it for a week, and then feel guilty for not keeping it up.

Sound familiar? 😂

So here are three things I'm keeping in mind as I work on building these daily practices.

1. Stack the habit onto something you already do.

Rather than trying to remember a completely new activity, connect it to an established routine.

For example:

• After brushing your teeth, spend 10 seconds practicing a Sage exercise.
• Before opening your email in the morning, pause and take a few intentional breaths.
• When you sit down for lunch, take a moment to notice what you hear around you.

You're using an existing habit as a reminder for the new one.

2. Start ridiculously small.

You don't have to meditate for 20 minutes or completely transform your morning routine.

Start with 10 seconds.

Seriously!

A tiny habit that you actually practice is more useful than an elaborate routine you never get around to doing.

You can always build on it later.

3. Acknowledge the small wins.

When you complete the habit, take a moment to recognize it.

You followed through.

You made a conscious choice.

You practiced something new.

Let yourself feel good about that instead of immediately moving the goalpost to the next thing you think you should be doing.

Small steps may not feel impressive in the moment, but repeating them is one way new habits become more established.

And here's why this matters for your health, too.

I see a connection between this work and the women I support through my coaching.

When you're navigating hypothyroidism, it's easy to get caught in a cycle of frustration.

You feel exhausted, so you criticize yourself for not being productive.

You struggle to follow a routine, so you decide you must lack discipline.

You try something that doesn't work, so you wonder if you'll ever figure out what your body needs.

And before you know it, you're spending as much energy fighting yourself as you are trying to make positive changes.

What if, instead, you approached yourself with a little more curiosity and compassion?

What if you stopped asking, “What's wrong with me?” and started asking, “What might be getting in my way, and what could help?”

What if you focused on the next helpful step instead of everything you haven't accomplished yet?

That doesn't mean mindset alone will resolve thyroid symptoms or replace appropriate medical care. But the way we respond to challenges can influence how we approach our choices, our routines, and our ability to follow through.

And that matters.

Because supporting your health isn't just about knowing what you should do.

It's also about understanding yourself, recognizing the patterns that keep you stuck, and finding ways to make supportive changes that fit your real life.

I'm only getting started with this 7-week program, so I'm sure I'll have more to share as I go.

For now, I'm reminding myself that I don't have to change everything overnight.

I just have to keep practicing.

One pause.

One small habit.

One intentional choice at a time.

Because you don't have to believe every thought your mind hands you — and you don't have to let an old pattern decide what happens next.

I'd love to know: What's one small habit you've been wanting to build, but have struggled to make stick?

Hit reply and tell me. I'd love to hear from you!

With you,

Jackie 💜