Do you ever find yourself stuck in the same old patterns, unable to achieve your goals or move forward the way you want?
The root cause might not be your external circumstances, but your internal limiting beliefs holding you back.
These beliefs are usually deeply ingrained in your subconscious mind. And they shape your thoughts, behaviors, and decisions without you even realizing it. They’re like blocks that limit your potential and prevent you from manifesting your desires.
However, identifying these beliefs can transform your reality — once you can see your limitations, you can start breaking them down and replacing them with positive beliefs. This blog post will explore how to identify your limiting beliefs so you can let them go for good.
What Are Limiting Beliefs, and How Are they Formed?
A limiting belief is a deeply held conviction that constricts your life in some way. It keeps you from taking risks, trying new things, or pursuing your goals to their fullest extent.
These beliefs often stem from childhood experiences and interactions with family, friends, and society. Research in psychology suggests that many of these beliefs are formed during your formative years as a way to make sense of the world around you and be accepted by society for your survival.
Negative beliefs can manifest in various areas of your life — affecting your self-esteem, relationships, and professional life. For example, if you were told as a child that your creative ideas were wrong, you might internalize this criticism as a sign of inadequacy, leading to a belief that you are flawed and shouldn’t be creative or innovative.
Or if you were told that you are not smart, now you may avoid intellectually stimulating jobs, which prevents you from being successful in your career. While these beliefs may have served a protective purpose in childhood, as an adult, they hold you back from reaching your full potential.
This is called self-fulfilling prophecy. It’s a belief or expectation that influences a person’s behavior in such a way that it becomes true. If you believe that you are not good enough to have a successful career, you may not put in the effort needed to achieve your goals — and end up proving yourself right.
Understanding the origins of your limiting beliefs is the first step towards overcoming them. When you can recognize that these beliefs are not inherent truths but learned perceptions, you can begin to challenge and reframe them.
This process involves examining the evidence that supports or contradicts your beliefs and replacing them with more empowering and positive affirmations. I have a post on reframing limiting beliefs, where I dive deeper into strategies to identify and overcome limiting beliefs to unlock your full potential.
What Are Signs You Might Have a Limiting Belief?
Self-limiting beliefs affect various aspects of your life — from your career, to your relationships, to how you feel in general.
In your professional life, they might manifest as a reluctance to pursue promotions or take on new challenges because you doubt your abilities. In relationships, you might avoid intimacy or close connections due to a fear of rejection or abandonment.
They can also affect your physical and mental health, leading to stress, anxiety, and low self-esteem. It’s worth taking an inventory of your thoughts and behaviors to identify any patterns that might point to self limiting beliefs.
Here are some signs to look for:
Downplaying your achievements
Hesitating to pursue opportunities due to fear of failure or inadequacy
Avoiding new projects or relationships
Procrastination
Self-sabotage
Persistent feelings of inadequacy or unworthiness
Reluctance to take risks or step out of your comfort zone
Difficulty setting or achieving goals
Negative self-talk
Feeling stuck or unable to progress in certain areas of your life
7 Techniques to Identify Limiting Beliefs
It is crucial to identify self-limiting beliefs before you take steps to overcome them, as they are often ingrained in your subconscious and shape your thoughts, behaviors, and decisions — leading you to self-sabotage or hinder your progress.
By recognizing these beliefs, you can begin to challenge and replace them with more empowering ones. What follows are seven techniques to help you identify limiting beliefs so you can start taking control of your thoughts and actions.
1. Self-Reflection
Reflect on areas of your life where you feel stuck or unsatisfied. What negative thoughts usually come up in these areas? Reflect on how these thoughts influence your behaviors and attitudes. Look for patterns of behavior that may be linked to these beliefs.
Engage in self-dialogue by asking yourself probing questions. For example, “Why do I believe this?” or “What evidence do I have to support this belief?”
Self-reflection can be a challenging process. Be patient with yourself and practice self-compassion as you uncover and work through any limiting beliefs that come up.
2. Journaling
Keep a journal to track your thoughts and emotions. Look for common themes that point towards limiting beliefs.
Write down your thoughts and feelings about a recent situation that didn’t go the way you wanted. What were your reactions and attitudes? Journaling can also help you identify triggers for these beliefs and give insight into how they were formed.
Writing is a powerful way to access your deeper subconscious mind and uncover your unconscious beliefs. You can challenge and reframe these ways of thinking, and gradually replace them with a more positive and empowering belief system.
3. Mindfulness Practices
Mindfulness practices like meditation and yoga can help you become more aware of your thoughts and beliefs. As you practice mindfulness, observe any negative or limiting thoughts that arise without judgment. Acknowledge them, but do not identify with them.
These practices can help you develop a sense of non-attachment to your thoughts and feelings that allows you to see them as temporary states rather than permanent truths. This takes the charge out of them and gives you back your power.
Being present and mindful can also help you become more aware of how limiting beliefs are holding you back in your daily life. This empowers you to address these beliefs and make positive changes.
4. Seeking Feedback
Sometimes, it can be challenging to identify your own limiting beliefs because they are so ingrained in your way of thinking. Seeking feedback from trusted friends or family members can help you see things from a different perspective.
Ask someone close to you if they notice any patterns or themes in your thoughts, behaviors, and decisions. They may have insights that you haven’t considered before and can offer valuable feedback and support as you work through your limiting beliefs.
Be open to receiving feedback, even if it may be difficult to hear at first. Remember that their intention is to help you, and try not to take any comments personally.
5. Therapy or Coaching
Professionals can provide a supportive and non-judgmental space where you can explore the origins of your beliefs and learn techniques to challenge and reframe them.
Limiting beliefs are usually intertwined with issues such as low self-esteem, anxiety, or depression. By dealing with these issues, therapy can improve your overall mental health and help you develop a more positive outlook on life.
Therapy or coaching can provide you with the tools and support for eliminating limiting beliefs and make lasting changes in your life. Working with a professional can allow you to develop a personalized plan to address your limiting beliefs and set achievable goals for personal growth.
6. Observing Your Behavior
Pay attention to your behavior in different situations. Do you notice any patterns of self-sabotage or avoidance? Consider how these behaviors may be influenced by limiting beliefs.
For example, if you have a fear of failure, you may procrastinate or avoid taking on new challenges or opportunities. This can hold you back from reaching your full potential and achieving your goals.
Behaviors are the result of feelings and thoughts. By observing your actions, you can uncover the underlying beliefs that are causing these behaviors. Once you become aware of them, you can challenge and change them to align with your goals and values.
7. Questioning Your Assumptions
We often form limiting beliefs based on assumptions and perceptions rather than facts. Questioning your assumptions can help you see things from a different perspective.
When you notice yourself making negative or self-limiting statements, ask yourself if there is any evidence to support these beliefs. Often, you will find that these thoughts are not backed by facts, but influenced by past experiences and fears.
By challenging your assumptions and seeking evidence you can begin to break down limiting beliefs and replace them with more positive ones. This empowers you to make decisions based on facts rather than false beliefs.
10 Examples of Common Limiting Beliefs
Limiting beliefs are like invisible barriers that can hold you back from reaching your full potential. They can manifest as negative self-talk or erroneous beliefs about your abilities, worthiness, or potential for success.
When you identify your limiting beliefs, you can break free from their constraints and live a more fulfilling life. These are ten examples of the most common limiting beliefs that many people experience.
1. “I Don’t Have Enough Time”
This belief can usually be traced back to parental modeling and societal pressures to be constantly productive, or the fear of not meeting expectations. When you’re convinced that you don’t have enough time, you inadvertently avoid new experiences or risks that could overwhelm you. And this hinders your progress forward.
Another subtle variation of this belief is thinking you’ll do something “when you have time.” That time will never come — you need to make time for what’s most important to you now.
To counteract this belief, try keeping a time log of how you spent your time for a week or two. This includes sleeping, preparing and eating meals, social media, getting ready for work, or cleaning your house. Take a good look at how your time is spent, and you might realize you have more time than you realize.
2. “I Don’t Have What It Takes to Succeed”
This negative belief often comes from a place of self-doubt and comparison, which leaves you feeling inadequate regardless of your skills or accomplishments. It’s a reflection of an internal narrative that undermines your confidence and obscures the recognition of your own capabilities.
This negative self-talk can hinder your personal growth and prevent you from seizing opportunities that could lead to success in whatever you want to achieve — whether that’s in your health, relationships, or other area of life.
To overcome this belief, try focusing on your strengths and past successes. Remind yourself that everyone has unique abilities and aptitudes, and you have what it takes to succeed in your own way.
3. “I Have to Do Everything Myself”
This belief can stem from past experiences of not receiving help or being let down by others. It’s a type of victim mindset that can lead to a fear of delegation, a need for control, and feelings of overwhelm and burnout.
No one can do everything alone, and seeking support is not a sign of weakness. Rather, it’s a sign of strength to acknowledge your own limitations. Learn to delegate and ask for help when you need it. This will help you achieve more with less stress and free up time for other important tasks or activities.
Also practice self love by giving yourself what you need — knowing that you don’t have to do it all. Focus on the benefits of collaboration and teamwork. This will not only lighten your load but also foster stronger relationships and a sense of community.
4. “I’m Not Good Enough”
This belief is usually rooted in feelings of low self-esteem and can be a result of past experiences or comparisons to others. It can lead to self-sabotage, imposter syndrome, and an overall feeling of inadequacy.
Ask yourself, “What ruler am I using to measure my ‘good enough’?” Often, it’s based on false or unfair standards that have no basis in reality.
Instead of comparing yourself to others, focus on your own progress and growth. Celebrate your achievements and acknowledge your efforts, no matter how many mistakes or how long it takes. Your journey is unique to you.
5. “It’s Easy for That Person”
This belief is about comparing yourself to others, and can lead to feelings of envy or self-pity. It perpetuates the idea that success or happiness comes easily to others, while you need to struggle.
Not only does this belief discount the hard work and challenges that others may have faced to achieve their goals, but it disempowers you. You might use this as an excuse to not take action or put in the effort needed to achieve your own goals.
This belief most likely stems from a disappointment from childhood. Try to discover why you have this belief, and realize that whatever initial experience caused you to have this outlook, you can choose to leave that in the past. Focus on your own journey, and know that everyone has their own challenges to overcome.
6. “I Can’t Change”
This belief is the result of a fixed mindset, where you believe that your abilities, intelligence, or personality traits are unchangeable. This belief can lead to a lack of motivation to improve or try new things because you feel like there’s no point in trying.
Dr. Dweck introduced the concepts of fixed mindset and growth mindset, and found that students with a growth mindset understand that effort can enhance their intelligence. Their belief in the power of their efforts drove them to achieve greater success.
Your brain’s remarkable plasticity allows for connections between neurons to change with experience — meaning that you can always learn, grow and change. You are not defined by your past or current circumstances, but rather by the actions you take to better yourself.
7. “I Don’t Deserve Success or Happiness”
This belief can stem from feelings of guilt or shame, and can be reinforced by past experiences or societal expectations. It can manifest in self-sabotage, procrastination, or a fear of success.
To overcome this belief, it’s important to recognize that you are worthy of happiness and success just like everyone else. Remind yourself that mistakes and setbacks do not define you and that you are capable of achieving the things you desire.
Practice self-compassion and give yourself permission to pursue your dreams and live a fulfilling life. Surround yourself with positive influences — whether it’s supportive friends or helpful resources — to reinforce this belief and help you overcome any barriers to success that may arise.
8. “People Like Me Can’t Do That”
This belief is a self-limiting belief that places unnecessary limitations on yourself based on your identity, background, or past experiences. It can stem from societal stereotypes and expectations as well as personal insecurities.
Recognize that these limiting beliefs are not based in reality and do not define your abilities or potential. Instead of focusing on what you believe you can’t do, focus on what you CAN do and take actionable steps towards achieving your goals.
Surround yourself with diverse role models who have overcome similar barriers to success and use their stories as motivation to break through your own limiting beliefs. Believe in yourself and your capabilities, regardless of any external factors that may seem to hold you back.
9. “I’m Too Old/Young”
This belief is often tied to societal expectations and can lead to feelings of inadequacy or a fear of taking risks. It places limitations on yourself based on your age, rather than your abilities and potential.
Age does not determine your capabilities for success. People of all ages have achieved great things and made significant contributions in various fields.
Use your age as a source of wisdom and experience, rather than a limitation. Challenge yourself to try new things and continue learning and growing, regardless of what number is attached to your age.
Remember, it’s never too late or too early to pursue your passions and goals.
10. “My Dream Is Unrealistic”
This belief is usually based in fear and self-doubt. It can come from a lack of confidence or past experiences of failure that cause you to doubt your ability to achieve your dreams.
Many successful people have achieved seemingly unrealistic dreams by taking small, actionable steps towards their goals. Instead of letting this belief hold you back, focus on breaking down your dream into smaller, achievable tasks.
Surround yourself with a positive support system and seek out resources to help you achieve your dream. Believe in yourself and your abilities, and don’t let this belief limit you. Mistakes and seeming “failures” are only stepping stones on the way to success.
Final Thoughts
Identifying your limiting beliefs is a necessary step towards self-improvement and achieving your full potential. It requires introspection, mindfulness, and a willingness to challenge these deep-seated convictions.
When you identify and confront your limiting beliefs, you take the power out of them. You are capable of achieving great things and living a fulfilling life, despite any doubts or beliefs that you may have.
