Breaking Free: How Limiting Beliefs Hold You Back and How to Overcome Them

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By Margot Rutigliano, CPT, CHC, Pn2 | Founder of Vita Vie Retreat

We’ve all had that little voice in our heads telling us “I can’t do this” or “This is just the way things are.” These thoughts might seem harmless, but over time, they create invisible barriers, keeping us from achieving our goals—whether it’s losing weight, improving health, advancing in our careers, or strengthening family relationships.

These are limiting beliefs, and they’re more powerful than you might think. But here’s the good news: you don’t have to let them define your life.

Whether we’re interacting with our retreat guests or our health coaching clients, limiting beliefs seem to seep into the conversation. With the right tools and strategies, you can overcome limiting beliefs, replace them with empowering ones, and build the momentum to create lasting, meaningful change.


What Are Limiting Beliefs?

Limiting beliefs are thoughts or perceptions that hold you back. They directly impact your mindset and how you act, react, and engage in certain situations. They often stem from past experiences, fear of failure, or societal conditioning and can show up as excuses, doubts, or feelings of unworthiness.

Some common examples include:

  • “I’ve tried to lose weight before, and it didn’t work.”

  • “I don’t have the discipline to stay healthy.”

  • “I’m not good enough to ask for a promotion.”

  • “Taking time for myself will take away from my family.”

Sound familiar? These thoughts feel real, but they’re not facts. They’re stories you’ve told yourself—stories you have the power to rewrite.

 
 


How Limiting Beliefs Show Up in Life

  1. Weight Loss & Health:
    “Healthy habits are too hard to stick with” or “I don’t have the time” can keep you from taking even small steps toward your health goals.

  2. Career:
    Fear of rejection or failure often sounds like, “I’m not skilled enough” or “I don’t deserve more.”

  3. Family & Relationships:
    You might think, “My needs don’t matter as much as theirs” or “It’s impossible to change old dynamics.”

  4. Personal Growth:
    A belief like “I’ve always been this way” can block you from exploring new opportunities or passions.


How to Tackle Limiting Beliefs

1. Identify the Belief

Start by writing down where you feel stuck. Limiting beliefs come up in many areas of life. Ask yourself, “What’s holding me back?” or “What’s the story I keep telling myself?”

2. Challenge the Belief

Question its truth. Is this based on fact or fear? Often, you’ll realize it’s rooted in past experiences that no longer serve you. This could be an experience

3. Reframe the Belief

Replace limiting thoughts with empowering ones. For example:

  • “I’ve failed before, so I’ll fail again” → “I’ve learned what didn’t work and can try something new.”

4. Take Small, Consistent Actions

Prove your limiting beliefs wrong by taking small steps forward. Action builds confidence and lays the foundation for change.

5. Support Your Growth

Surround yourself with positive influences—whether it’s a mentor, a community, or a program designed to guide you through the process.

Building Momentum in Your MINDSET

Momentum doesn’t happen overnight. It’s built through small, intentional actions that compound over time. Here’s how to start:

  • Set Clear Goals: Break your goals into bite-sized steps so each one feels achievable.

  • Celebrate Progress: Acknowledge even the smallest victories—they’re proof you’re capable of more.

  • Reflect Regularly: Check in with yourself to stay aligned with your goals and values.

  • Lean on Guidance: Programs like Mindset Momentum provide the structure and support you need to stay consistent.

Take the First Step

Limiting beliefs might have shaped your past, but they don’t have to dictate your future. With the right mindset and tools, you can break free from self-imposed limits and create a life you love.

If you’re ready to rewrite your story and build the momentum you need to thrive, check out Mindset Momentum. Together, we’ll tackle what’s holding you back and help you create a mindset that empowers every area of your life.

Introducing Mindset Momentum

Overcoming limiting beliefs is the first step, but sustaining change requires momentum. That’s where Mindset Momentum comes in.

This program is designed to help you:

  • Identify and dismantle limiting beliefs.

  • Replace them with empowering thoughts.

  • Build consistent habits that drive results.

  • Shift your perspective, so you can approach challenges with confidence and clarity.

  • Mindset education.

  • Self-care.

  • Actionable tools and guidance.

Through actionable steps, guided reflection, and practical tools, Mindset Momentum takes the guesswork out of creating lasting change. Whether you’re working on your health, career, or relationships, this program helps you unlock your potential and start seeing real progress.