<h1>Top 10 Tips To Better Understand Your Self-Defeating Habits</h1>
 Self-defeating habits are those behaviors and thoughts that hold us back from achieving our goals and living our best lives. They are often automatic, unconscious, and counterproductive, and they can have a negative impact on our relationships, health, and well-being. In this article, we will discuss the top 10 tips to better understand your self-defeating habits and how to overcome them.
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<h2>1. Identify what self-defeating habits you have</h2>
The first step to overcoming self-defeating habits is to identify them. Pay attention to the thoughts, feelings, and behaviors that are holding you back from achieving your goals. Do you procrastinate, self-sabotage, or engage in negative self-talk? If so, you might be acting as your own worst enemy. Once you have identified your self-defeating habits, you can begin to work on changing them. 

<h2>2. Understand the underlying beliefs and emotions 
</h2>
Self-defeating habits often stem from underlying beliefs and emotions that we may not be aware of. In a study on golf participants, they found that those who spoke negatively of their ability and their game were more likely to perform worse than those who engaged in self-affirming language.
For example, you may have a belief that you are not good enough or a fear of failure that is holding you back. It is important to understand these underlying beliefs and emotions so that you can challenge and change them.
<h2>3. Practice self-awareness 
</h2>
Self-awareness is key to overcoming self-defeating habits. How can you work against something that you don’t know exists, much less understand. Grab a pen and paper and take time to listen and record what’s going on in your mind.
Pay attention to your thoughts, feelings, and behaviors throughout the day. Notice when you engage in self-defeating behaviors and what triggers them. This can help you to better understand your habits and begin to make changes.
<h2>4. Use mindfulness techniques 
</h2>
Mindfulness techniques such as meditation and deep breathing can help you to become more self-aware and present in the moment. When we auto-pilot with self-destructive tendencies, the results should not be surprising.
Being present, staying in the moment, can give you far more information on why you do the things you do. Using mindfulness techniques can help you to break out of automatic, self-defeating patterns and make more conscious choices about your thoughts and behaviors.
<h2>5. Challenge your negative self-talk 
</h2>
Negative self-talk is a common self-defeating habit that can hold us back from achieving our goals. Pay attention to the messages you are giving yourself and challenge negative thoughts with evidence-based positive self-talk.
For example, if you are telling yourself that you will never be successful, challenge that thought by reminding yourself of times when you have been successful in the past. Sometimes we struggle to pull up information to challenge these intrusive thoughts, if that’s the case, then set aside time to sit down and list out some accomplishments or positive experiences that you’ve had over the course of your life, so that you might have a better frame of reference moving forward.
<h2>6. Set realistic goals 
</h2>
Setting unrealistic goals can lead to feelings of overwhelm and self-defeat. You want your goals to be challenging, but not impossible. It is important to set realistic goals that are achievable and aligned with your values and priorities.
Break larger goals down into smaller, manageable steps and celebrate your progress along the way. As you begin to reach your smaller goals, you’ll develop more self-confidence in your abilities. This self-belief will go a long way in challenging self-defeating habits.
<h2>7. Practice self-compassion</h2>
Self-compassion involves treating ourselves with kindness, care, and understanding, especially in times of difficulty or failure. It is important to practice self-compassion when working on overcoming self-defeating habits.
These habits have a tendency to make us overly critical and pessimistic about ourselves. When are you the hardest on yourself? Acknowledge that change is a process and be gentle with yourself as you work towards your goals.
<h2>8. Build a support network 
</h2>
Overcoming self-defeating habits can be challenging, and it can be helpful to seek support from others. Talk to friends, family, or a therapist about your struggles and ask for help and encouragement along the way.
Having a positive network not only allows others to pour into you, but also you to encourage and support them. The act of helping others can often be a powerful way to notice pain points in our own lives.
<h2>9. Replace self-defeating habits with positive behaviors</h2>
Replacing self-defeating habits with positive behaviors is a key step towards lasting change. For example, if you tend to procrastinate, set a timer for a short amount of time and work on a task for that amount of time.
Then, take a break and reward yourself for your progress. This can help you to break out of the self-defeating habit of procrastination and replace it with a more productive behavior. If you can do this, behavior by behavior, then you’ll have a much larger chance at success.
<h2>10. Practice self-reflection</h2>
Finally, practicing self-reflection is key to understanding your self-defeating habits and making lasting change. Take time regularly to reflect on your progress, successes, and challenges. Consider what is working for you and what you still need to work on. It’s recommended that you keep a journal.
Along the way, make note of your highs and your lows. What habits did you see and what worked best in counteracting them? As you see patterns form, you can utilize them to your advantage. This can help you to stay motivated and committed to your goals.
Understanding your self-defeating habits is the best way to eliminate them from your path. Life hands us plenty of twists, turns, and even hurdles along the way, it’s important that we control what we can by encouraging our end of the bargain.
If you incorporate these steps, you’ll have a much easier time understanding the active ways you might be sabotaging your own potential. Take them one day at a time. On the path to your aspirations, be your biggest fan!
Need help implementing these strategies? We are here for you. Reach out to us today and book a call to <a href="https://calendly.com/5dwellness">talk with a caring client success coach about your individual situation. </a>

Top 10 Tips To Better Understand Your Self-Defeating Habits

The Benefits of “Having” ADHD

<h1 style="text-align: center;">The 5 Dimensions of Brain and Mental Health</h1>
<h1 style="text-align: center;">&#8211; Dr. Christine Sauer with Dave Sherwin on the Dirobi Health Show</h1>
Watch as Dave Sherwin, Founder and Owner of <a href="https://dirobi.com/" target="_blank" rel="noopener">Dirobi.com</a> and Dr. Christine Sauer are talking about the 5 Dimensions of Brain and Mental Health.
Here is a bit about what that means:
<img decoding="async" loading="lazy" title="logo 01 transp outer no text" src="https://backend.docchristine.com/wp-content/uploads/2021/07/logo-01-transp-outer-no-text.png" alt="" width="344" height="321" data-id="1012843" data-init-width="946" data-init-height="882" data-width="344" data-height="321" />
The overall functioning of your brain determines the quality of your decisions and these in turn determine your success in life and work.
Are you aware that every moment, by everything you do, you are changing your brain – and changing your life – for the better or the worse...?
Neuroplasticity does not mean some abstract, complicated or weird process, but it means that your brain adapts to all you do and changes itself constantly.
<h2></h2>
<h3>So here is the good news: You are in control of your brain and your life.</h3>
If you eat a donut, your brain changes. If you choose a salad, your brain changes again.
Your choices in all areas determine the trajectory of your life – for the better or the worse.
Only if we address and solve issues in all 5 Dimensions of Brain Health – and really, life as a whole, can we be successful – whatever success may mean to us.
We need to strategically assess all 5 dimension, then address all issues in each of those. Not just try this approach, try that – whatever we see on google, what’s “in” in our circle, what our busy eye spots in a magazine or what a friend or colleague tells us “will work”.
What are the 5 dimensions of health?
<h2>The 5 Dimensions of Brain Health are:</h2>
<ul>
<li>Physical Health – our physical body, the organ systems, the mechanical part, biochemistry, physics, anatomy, physiology, and more</li>
<li>Mental Health – have you ever thought about what it really means? We know it is about how we feel, and traditionally we employ talk therapy to help. But what if it doesn’t? You will discover that Mental health is so much more than what we think is going on in our mind, what we think about.</li>
<li>Spiritual Health – and we mean not  religion or  voodoo, but questions about your deepest sense of meaning and purpose, passion, goals and much more</li>
<li>Social Health – Human are social beings – we have multiple relationships and roles – with family, partners, friends, the community and others</li>
<li>Financial Health – in our modern world, we are no longer growing or making everything we need to live. We are dependent on a monetary system to buy necessary resources. A steady source of income means feeling secure, not having to be afraid of going hungry, losing a safe place to live and being able to afford the lifestyle we desire and deserve.</li>
</ul>
<h1 style="text-align: center;">Get Your FREE Gratitude Journal Today!</h1>
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<h2>Brighten Your Day With Gratitude</h2>
All we have is this daily sparkle &#8211; today. Don&#8217;t waste it. use it to the benefit of yourself, of others and the world at large.
This little book with prompts and quotes and directions on how to use it will help.
Get it today as a .pdf for FREE
Enter your text here&#8230;

Brain Health in 5 Dimensions – with Dr. Christine Sauer

A Framework for Reasoning in Healthcare – Finding The Zebra Among the Horses

<h1 style="text-align: center;">Humanizing Homelessness &#8211; with Adina Lichtman</h1>
In this video show and podcast episode, Dr. Christine Sauer and Adina Lichtman talk about&nbsp;how Adina met new neighbors and founded a charity giving socks to homeless individuals while studying at NYU. 
Knock, Knock, Give a Sock is a non-profit that focuses on humanizing homelessness one sock at a time by collecting socks for those experiencing homelessness while also building relationships between neighbors. 
Adina runs KKGS full time, and when she is not busy collecting socks, she fills her time hosting Shabbat dinners, painting and talking to strangers. 
To learn more and donate:&nbsp;<a dir="auto" href="https://www.youtube.com/redirect?event=video_description&amp;redir_token=QUFFLUhqbWRxR0V1ZFZSbnFqb0Q0NnNHdWFMNXJGSDBsQXxBQ3Jtc0tsUUkyVDF3N2NoYll3dThGbWU1YWMwTWw5OXhFdDhVOHE1YVpBZlAybktfbFNiY0Y3SUlRYzVtd1dxeG5FTE54UWFTSjZ2R3dOaThTQWUybHJlbng4cjRrV0VSb1IzUjd6WjVhZ0tpaXVxS2Zqc2YxRQ&amp;q=https%3A%2F%2Fknockknockgiveasock.org%2F" rel="nofollow noopener" spellcheck="false" target="_blank" style="outline: none;">https://knockknockgiveasock.org/</a>
<img decoding="async" alt="Humanizing Homelessness" data-id="1012539" width="233" data-init-width="800" height="233" data-init-height="800" title="HA-adina lichtman podcastsmall" loading="eager" src="https://backend.docchristine.com/wp-content/uploads/2021/06/HA-adina-lichtman-podcastsmall.jpg" data-width="233" data-height="233" data-lazy-loaded="1"><img decoding="async" alt="Humanizing Homelessness" data-id="1012539" width="233" data-init-width="800" height="233" data-init-height="800" title="HA-adina lichtman podcastsmall" loading="lazy" src="https://backend.docchristine.com/wp-content/uploads/2021/06/HA-adina-lichtman-podcastsmall.jpg" data-width="233" data-height="233" srcset="https://i0.wp.com/docchristine.com/wp-content/uploads/2021/06/HA-adina-lichtman-podcastsmall.jpg?w=800&amp;ssl=1 800w, https://i0.wp.com/docchristine.com/wp-content/uploads/2021/06/HA-adina-lichtman-podcastsmall.jpg?resize=300%2C300&amp;ssl=1 300w, https://i0.wp.com/docchristine.com/wp-content/uploads/2021/06/HA-adina-lichtman-podcastsmall.jpg?resize=150%2C150&amp;ssl=1 150w, https://i0.wp.com/docchristine.com/wp-content/uploads/2021/06/HA-adina-lichtman-podcastsmall.jpg?resize=768%2C768&amp;ssl=1 768w" sizes="(max-width: 233px) 100vw, 233px" />
<h3 style="text-align: center;">Listen to the Podcast Version!</h3>
<h4>Learn more about Adina&#8217;s Charity and donate to Knock, Knock, Give a Sock!</h4>
And the story doesn&#8217;t end here&#8230;
watch the little video of what happened Oct. 6, 2021&#8230;:)
<img decoding="async" alt="KKGS children's book homelessness" data-id="2013090" width="137" data-init-width="800" height="135" data-init-height="790" title="book 01 kkgs" loading="lazy" src="https://backend.docchristine.com/wp-content/uploads/2021/10/book-01-kkgs.jpg" data-width="137" data-height="135" style=""><img decoding="async" alt="KKGS children's book Homelessness" data-id="2013091" width="136" data-init-width="800" height="143" data-init-height="842" title="book 02 kkgs" loading="lazy" src="https://backend.docchristine.com/wp-content/uploads/2021/10/book-02-kkgs.jpg" data-width="136" data-height="143" style="">
<h4>Learn more about Dr. Christine Sauer</h4>
<img decoding="async" alt="" width="149" height="181" title="lybl-LM dreaming of a better life cover stack" data-id="11757" src="https://backend.docchristine.com/wp-content/uploads/2021/03/lybl-LM-dreaming-of-a-better-life-cover-stack.png" style="" data-width="149" data-height="181" data-init-width="841" data-init-height="1024" loading="eager" data-lazy-loaded="1"><img decoding="async" alt="" width="149" height="181" title="lybl-LM dreaming of a better life cover stack" data-id="11757" src="https://backend.docchristine.com/wp-content/uploads/2021/03/lybl-LM-dreaming-of-a-better-life-cover-stack.png" style="" data-width="149" data-height="181" data-init-width="841" data-init-height="1024" loading="lazy" srcset="https://i0.wp.com/docchristine.com/wp-content/uploads/2021/03/lybl-LM-dreaming-of-a-better-life-cover-stack.png?w=841&amp;ssl=1 841w, https://i0.wp.com/docchristine.com/wp-content/uploads/2021/03/lybl-LM-dreaming-of-a-better-life-cover-stack.png?resize=246%2C300&amp;ssl=1 246w, https://i0.wp.com/docchristine.com/wp-content/uploads/2021/03/lybl-LM-dreaming-of-a-better-life-cover-stack.png?resize=768%2C935&amp;ssl=1 768w, https://i0.wp.com/docchristine.com/wp-content/uploads/2021/03/lybl-LM-dreaming-of-a-better-life-cover-stack.png?resize=1261%2C1536&amp;ssl=1 1261w" sizes="(max-width: 149px) 100vw, 149px" />
<h3 style="text-align: center;">It includes a Checklist on what&#8217;s not working and holding you back.</h3>
<h3 style="text-align: center;">&nbsp;And&nbsp;the&nbsp;Roadmap&nbsp;to help you make your plan to finally start living your best life!</h3>

Humanizing Homelessness – with Adina Lichtman

<h1 style="text-align: center;">What really is &#8220;ADHD&#8221;?</h1>
<img decoding="async" loading="lazy" title="ADHD child" src="https://backend.docchristine.com/wp-content/uploads/2018/05/child-with-hands-to-its-head-500x375-88kb.jpg" alt="ADHD child" width="314" height="236" data-id="3621" data-init-width="500" data-init-height="375" data-width="314" data-height="236" />
Have you or one (or more) of your children been diagnosed (I prefer to call it “labeled”) with ADHD?
If so, it probably was devastating for yourself as well as your child, can even cause <a href="https://docchristine.com/burnout-and-depression-difference/">burnout or depression</a> in the parents. But it often is  also percieved as a relief because now finally you would get the help you need for you or your child to succeed in school – and life &#8211; right?
You probably received medications like Adderall, Ritalin etc. and maybe behavioral therapy and additional resources in school.
That&#8217;s great, but why is your child not healthy and &#8220;normal&#8221;? And you know that your child has great potential, don&#8217;t you?
To bring out the best in your child, you may need more than &#8220;just&#8221; parenting, behavioral  and school support.
<h2>Why this is not enough</h2>
While I won’t say that this is not good, in my opinion it is not sufficient.
In not only my opinion, but also of many experts in the ADHD field, there has to be a complete and planned approach to heal ADHD (and yes, I said heal. In most cases it is possible to reverse the ADHD behavior to a point where medication either can be reduced or is no longer necessary)
A great resource to get started on this path is the book &#8220;Finally Focused&#8221;  by Integrative Psychiatrist Dr. James Greenblatt: <a style="outline: none;" href="https://amzn.to/2L0rSjA" target="_blank" rel="noopener">Buy it HERE</a>
(by the way, I &#8211; Dr. Christine &#8211;  took his ADHD course for health professionals, it was great!)
<h2>What is the path to a possible cure?</h2>
And yes, there is a cure! Don&#8217;t give up!
First you need to drill down on possible causes, something conventional medial practitioners often do not do.
Possible causes are Dysbiosis (overgrowth of bad bacteria in your gut), Micro- or macronutrient deficiencies, <a style="outline: none;" href="https://docchristine.com/holiday-tips-food-allergies/" target="_blank" rel="noopener">food allergies</a>, intolerance  or sensitivities or toxicity (including heavy metals, pesticides and herbicides etc.) and more&#8230;
Then you can ADD the essential nutrients you/your child needs and SUBTRACT what’s hurting you (e.g. dairy, gluten, toxins and more)
​
<h2>How to get started?</h2>
<a href="https://docchristine.com/better-parenting-program/"><img decoding="async" loading="lazy" title="Parenting Sparkles" src="https://backend.docchristine.com/wp-content/uploads/2022/04/Parenting-Sparkles.jpeg" alt="parenting-parents-kids-children-youth-adhd-add-dr christine sauer" width="233" height="233" data-id="2014669" data-init-width="800" data-init-height="800" data-width="233" data-height="233" /></a>
Our Parenting Sparkles Program helps parents and their children to work together instead of fighting
It is tailor-made for parents and their children (ages 9-18) who want to
<ul>
<li>communicate better,</li>
<li>understand each other better and</li>
<li>stop the constant fighting.</li>
</ul>
If you want an end to your parenting stress and want your children to succeed in life, you need this program!
&nbsp;
<h1>Results from other Parents:</h1>
<img decoding="async" loading="lazy" title="family program image testimonial" src="https://backend.docchristine.com/wp-content/uploads/2022/05/family-program-image-testimonial.jpg" alt="parenting sparkle-family-families-kids-children-child-adhd-asd-autism-attention-focus-distracted-sad-depression-dr christne sauer-dr daniel amen-outschool-school-education-teaching-class" width="729" height="420" data-id="2014934" data-init-width="1024" data-init-height="590" data-width="729" data-height="420" /><img decoding="async" loading="lazy" title="2018-06-19-Christine-Sauer-01-transparent.jpg for web" src="https://backend.docchristine.com/wp-content/uploads/2018/10/2018-06-19-Christine-Sauer-01-transparent.jpg-for-web.jpg" alt="" width="165" height="165" data-id="4067" data-width="165" data-height="165" data-init-width="800" data-init-height="800" />
Dr. Christine Sauer MD ND
High-Efficiency Mental Health
 &amp; Brain Health Coach
<h2>Meet Dr. Christine and DocChristine Coaching</h2>
What We Do For You:
YOU are the specialist for your own body and we are the experienced guides that show you the way.  We care, educate, challenge and hold you accountable so YOU can reach the goal of living your best life.
Our Mission:   At DocChristine, we educate and inspire you to get healthy and stay that way!  We support you in your quest to heal from chronic illness. We provide practical and proven guidance and help so you can achieve lasting wellness for body, mind and spirit.
Our Promise:  We will deliver excellence and value with step-by-step practical help, while holding you accountable through your journey.  We will innovate and find new ways to help you achieve total wellness and grow as a person with passion and purpose.
Our Motto:    &#8220;If You&#8217;re Stuck In A Dark Place, Don&#8217;t Give Up! There Is A Light At The End Of The Tunnel For You, Too!&#8221;

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