50 Things That Hold You Back in Life and How To Let Go Now

Learn the top things that hold you back in life plus get strategies to help you let go now …so you move forward happier and more successful.

Every one of us, at some point, finds ourselves at a crossroads.

• On one side, there’s the life we’re living.
• And on the other, the uncharted path of what could be.

The bridge between these two worlds?

• It’s built with the decisions we make, the habits we form, and the beliefs we hold onto.

Meaning?

• It’s not just the external obstacles that pose the biggest challenge. Rather, it’s the internal ones: our thoughts, habits, beliefs.

No worries. I’m here to help you to master these the thoughts, habits and beliefs that are holding you back from the life you want.

I’m writing this article because I’m a leading Behavioral Change Expert,  the bestselling author of “Think Happy” and founder of The Anxiety Cure Course – which is a therapist-recommended online program.

I’ve spent years diving deep into the human mind- exploring how it works. And more importantly, learning techniques to help people make their minds work better!

In my journey of helping people unlock their potential, I’ve noticed a significant pattern: The biggest hurdles are the ones we don’t even realize we’re jumping over every day.

Coming up I will first be sharing the “50 Things That Hold You Back In Life.” Afterwards, I’ll share with you five tips to help you start to let go of those things holding you back.

50 Things That Hold You Back In Life – That You Need To Let Go of Now

Review this list of the top things that hold people back in life – and start to commit to letting go of these things now!

Fear and Hesitation

• Hesitation at the high dive of new experiences.
• “Ghosting” your intuition for the sake of politeness.
• Holding onto painful memories like they’re collector’s items.
• Grudges heavier than gym weights.
• The mirage of Multitasking Mastery.
• The notion that “busy” is the new “happy.”
• The stubborn belief in “I’ll be happy when…”
• Thoughts that your unique quirks need a “cure.”
• The belief that dreams have an expiration date. (And the myth that creativity expires.)
• The waiting room for the “right moment.”
• The never-ending saga of “should have” and “could have.”
• The “Worry Wart’s Guide to Everything.”
• RSVPing “yes” to historical reenactments of your failures.
• A frequent flyer card for guilt trips.
• The sneaky art of self-sabotage.
• Running back to comfort zones.
• All-nighters at the bar of self-pity.
• Second servings of self-criticism.

Self-Doubt and External Validation

• Autographed copies of other people’s opinions.
• Waiting for applause from others – in order to take a bow.
• Chasing the carrot of universal approval.
• The illusion that “more likes” equals “more happy.”
• The treadmill of comparison – powered by insecurity.
• VIP membership in “People Pleasers Anonymous.”
• The never-ending game of “hide and seek” with self-worth.
• The talk show of self-criticism.
• The game show of guessing other people’s thoughts.
• Best Supporting Actor Awards in other people’s dramas.
• Playing dress-up in other people’s expectations.
• The “I don’t deserve it” mantra.
• Mistaking self-care for selfish.
• Re-reading bootleg copies of other people’s life plans.
• Re-reading the chapters of your life that you hated.
• Playing tag with unreachable standards.
• The hidden costs of the “free” trial of overcommitment.
• The fiction that we’re supposed to have it all figured out by a certain age.

Procrastination and Avoidance

• Karaoke nights with your inner critic’s greatest hits.
• Binge-watching the “Regretflix” – that mental docu series of your life mistakes.
• Participating in the Overthinking Olympics.
• The never-ending saga of “should have” and “could have.”
• The mystery novel of unsolved “What Ifs.”
• Staying seated when life’s music moves you. (Plus pretending you don’t know the steps to your own dance.)
• VIP pass to The Procrastination Lounge.
• RSVPing “yes” to historical reenactments of your failures.
• Running back to comfort zones.
• All-nighters at the bar of self-pity.
• The belief that life’s a rehearsal, not a live show.
• The merry-go-round of unfulfilling habits and routines.
• Setting your ride through life’s road trip on Autopilot Mode.

4 Tips to Start Letting Go of What’s Holding You Back

It’s time to let go of those things holding you back from the life you want. Here are some practical, research based strategies to help you break free and move on – so you feel happier and more successful.

1. Reflective Writing:

What It Is: It’s just you, your thoughts, and a pen and paper. Reflective writing is about pouring out your inner world onto paper.

The Research: Studies, like those by Pennebaker & Beall, show that this simple act can be a major player in easing your mental load. It’s like mental decluttering.

More Research:   Gratitude journaling is like taking a daily vitamin for your soul. According to Emmons & McCullough’s research,  this practice doesn’t just make you feel better in the moment. It boosts your overall life satisfaction – and has even been reported to improve overall health.

When & How: Feeling like a pressure cooker? Grab that journal. Write it all out — no filters, no judgment. It’s not about crafting a masterpiece. It’s about unloading your mental baggage.  Or consider ending your day by listing three things you’re grateful for. It can be as big as a career win or as small as a delicious cup of coffee. It’s simply about focusing on the “full half” of your “life glass.”

2. Self-Compassion

What It Is: It’s about treating yourself with the same kindness you’d show a dear friend.

The Research:  Dr. Kristin Neff’s research backs up the power of self-compassion According to Neff’s studies, being kind to yourself isn’t just feel-good fluff. It’s a results-proven resilience-builder.

When & How: Next time you goof up or feel down, instead of that inner critic taking the mic, talk to yourself like you would to a friend who’s in your shoes. It’s about swapping self-criticism for self-understanding. Plus try this morning habit: Each morning when you wake up, remind yourself, “Today, I’m one step closer to the life I’ve always wanted — a life I absolutely deserve.”

3. Cognitive Behavioral Techniques (CBT)

What It Is: Think of CBT as your mind’s personal trainer, turning those negative thought patterns into positive mental muscles.

The Research:   Dr. Aaron T. Beck, the recognized father of Cognitive Behavioral Therapy, has shared a wide range of research which reports how CBT can truly shift your emotional and behavioral gears.

When & How: Catch yourself in a mental spiral? Pause. Challenge those thoughts. Swap “I’m no good” with “I’m on a learning curve.” It’s about training your brain to be a positive evidence collector.

4. Mindful Breathing: 

What It Is: Mindful breathing is essentially about giving your mind a mini-vacation.

The Research: Studies by Brown and Ryan reveal that this practice is a powerhouse in reducing stress and emotional reactivity.

When & How: Stressed or scattered? Time for a breathing break. Find a quiet spot, focus on your breath — in, hold, out. It’s like hitting the reset button on your stress levels.

Bonus: Dialectical Behavior Therapy (DBT)

What It Is:

DBT (stands for dialectical behavior therapy), developed by Dr. Marsha Linehan, combines mindfulness with practical tools to help you manage emotions and build balance between acceptance and change.

The Research:

Studies show DBT effectively improves emotional regulation, reduces stress, and boosts overall wellbeing.

When & How:

When emotions feel overwhelming, use the “STOP” skill — Stop, Take a step back, Observe, Proceed mindfully — to regain calm and respond with clarity.

Recap: Let Go of Things That Hold You Back in Life

Letting go isn’t about stripping away parts of who you are. It’s about peeling off those layers of doubt, fear, and old habits that have been weighing you down. It’s about rediscovering the incredible person you’ve always been underneath all that stuff life threw at you.

If you’re struggling with letting go of the things you know hold you back, maybe it’s time to chat with a Mindset Mastery Coach – like myself.  I encourage you to explore my 1 on 1 Zoom Mindset Mastery Sessions. I will help you to master your thoughts, beliefs and habits – so you can enjoy your life more.

Get Tools to Let Go of Stressful Thoughts

Explore my bestselling, research-based online program, The Anxiety Cure Online Course – which is therapist recommended.