Are You a Traitor to Your Own Wellness?

Welcome to this week’s Wellness Goals Weekly, your space for support, inspiration, and practical steps to help you feel your best.

Picture this: the castle is tense, eyes dart around the round table, and someone you thought was an ally is actually plotting against you. No, it’s not just the drama of Celebrity Traitors; it’s what goes on in our minds every day. Even if you’ve never seen an episode, you’ll relate to the idea: we all have ‘traitors’ inside us, quietly sabotaging our best efforts, while our ‘faithfuls’ try to keep us on track. The game is about trust, suspicion, and (most of all) self-awareness, and it matters for your wellness, whether or not you’re a reality TV fan.

I’ll be the first to admit, I’m easily glued to a gripping TV showdown. But, truthfully, my biggest betrayals aren’t from a celebrity in a cloak, they’re from my own habits. Like the nights I promise myself an early bedtime, only to end up scrolling on my phone for “just five more minutes” (which turns into fifty). Or the times I let the voice of comparison convince me everyone else was doing better, so I may as well not bother. That’s when I realised, the real traitors aren’t on telly, they’re in my own routine.

In this week's blog, let’s unpack this, Celebrity Traitors-style, and figure out which traits are sabotaging your wellness, and how you can give them the boot.

Spotting the wellness Traitors in your life

Just like at the castle, not every player is what they seem. Here are the classic wellness traitors and how to catch them in the act (no banishment ceremony required):

The Traitor of 'Just One More Thing'

This voice insists that you push on—another email, another errand—until you’re flat out. It disguises itself as ambition but is actually trading away your rest.

How to Banish It:

•  Set a hard stop: Decide on a specific time each day when you will close your laptop or finish tasks for the day. Write it down or set an alarm as a clear reminder.
•  Create a wind-down ritual: Choose something simple like brewing a cup of tea, taking a warm shower, or changing into pyjamas. Repeat this each evening so your brain starts to associate it with “work is done.”
•  Make a 'tomorrow' list: At day’s end, jot down anything unfinished on a notepad. This reassures you it won’t be forgotten and frees you to rest without guilt.
•  Ask yourself: “Will doing one more thing actually help, or just leave me more tired tomorrow?” Pause and let this question guide your choices.

The Traitor of 'Comparison'

This traitor thrives on social media, convincing you everyone else is doing better, looking happier, or handling life with more sparkle. It saps your contentment and hijacks your joy.

How to Banish It:

•  Notice your triggers: Pay attention to moments you feel deflated after scrolling. Is it certain people or topics? Naming the trigger is the first step.
•  Interrupt the cycle: When you catch yourself comparing, close the app or put down your phone. Stand up, stretch, or go to a different room for a minute.
•  Practice gratitude: Each time comparison creeps in, jot down three things about your day or yourself that you appreciate, no matter how small they feel or seem.
•  Edit your feed: Spend ten minutes unfollowing or muting accounts that don’t uplift you. Replace these with positive, encouraging voices.
•  Say it out loud: Remind yourself, “Social media is a highlights reel, not real life.” Hearing this can break the spell of comparison.

The Traitor of 'All or Nothing'

This classic celebrity traitor can make you abandon a whole week of healthy choices just because you missed one workout or ate a biscuit. It cries, “If it’s not perfect, why bother?”

How to Banish It:

•  Challenge the thought: The moment you think, “I’ve blown it,” pause and literally say, “One choice doesn’t erase my progress.”
•  Break tasks into small wins: Instead of aiming for a perfect routine, pick one tiny action, like drinking a glass of water, and do just that. Every win counts.
•  Keep a 'done' list: Every evening, jot down good choices you made for yourself, however minor. Celebrate the progress, not just the perfection.
•  Have a reset ritual: If you miss a habit, plan a 2-minute “reset”, maybe a breath of fresh air or a stretch, to help you start again, no matter the time of day.
•  Forgive quickly: Remind yourself that mistakes are part of the process. Visualise brushing off the slip-up, just like a contestant shaking off a close call at the round table.

With these extra steps, you’ll be well-equipped to spot and banish traitor habits from your daily life, making room for the faithful traits that support your wellness.

Recruiting Your Faithfuls: Traits That Will Have Your Back

No one wins Celebrity Traitors alone; you need a loyal team. Here’s how to bring more Faithful Traits to centre stage and get them working for you, with practical steps you can try today.

The Faithful of Self-Compassion

When you slip up (we all do!), this Faithful helps you let go of guilt and try again rather than dwell on the past.

How to Recruit It:

•  Practice speaking to yourself as you would to a close friend, supportive, gentle, and never harsh. If a negative thought pops up, consciously rephrase it. Try saying, “It’s okay to need a break,” or “Everyone gets off track sometimes.”
•  Start a “kindness audit.” Each evening, write down one gentle thing you did for yourself, no matter how small. This shifts your focus from criticism to care.
•  When faced with a mistake, pause and take three deep breaths before reacting. Picture yourself comforting a loved one, and offer the same words to yourself.

The Faithful of Intuition

Trust your gut, like those celebrities who spotted the traitors through subtle clues. Your body knows when you’re doing too much.

How to Recruit It:

•  Dedicate a few minutes each day for a check-in. Sit quietly, close your eyes, and scan your body from head to toe. Ask, “How am I really feeling?” Honour whatever answer arises; tired, anxious, hungry, or content.
•  Set reminders throughout the day to pause and listen to your body. Use meal times, transition moments, or even TV ad breaks as prompts to check in with yourself.
•  Practice saying “no” when your intuition signals discomfort, even if it's just once a week. Note how you feel afterwards to reinforce trust in your gut instincts.

The Faithful of Small, Consistent Actions

True progress is built on dozens of small, steady habits, and not grand gestures. Those Faithfuls who quietly chip away, episode after episode, always get further in the game.

How to Recruit It:

•  Identify one simple wellness habit you’d like to start.
•  Attach this new habit to an existing daily routine (such as brushing your teeth or making your morning coffee). This “habit stacking” makes it easier to remember and maintain.
•  Create a visual tracker—crossing off the days you succeed, add a sticker, or keep a tally in your phone. Celebrate consistency, not perfection.
•  If you miss a day, treat it as a small bump, not a failure. Use a “reset ritual” (a big stretch, or even just a deep breath or a little movement) to get back on track quickly, instead of waiting for the “perfect” moment to begin again.

The Ultimate Test: Unmasking Your Habits

Imagine you’re at your own round table, the flickering candlelight casting long shadows on every thought and habit in your castle. Every day, these habits don their cloaks; some look loyal, others a little too sly. But how can you tell friend from foe?

After any habit, good or bad, ask yourself:

"Do I feel more energised or more depleted?"

Think of it as your own Wellness Mask Reveal. The answer will always unmask the traitor, no matter how convincing the disguise. If you feel drained, that habit’s been playing for the wrong team. If your energy lifts, you’ve found a Faithful.

Guide to Your Wellness Game

Recognise any of these in your own routine?

Traitor Traits to Banish

•  Perfectionism: Waiting for the “right” time that never comes.
•  Negative Self-Talk: Criticising yourself for mistakes.
•  Ignoring Your Body’s Signals: Pushing through tiredness or skipping meals.
•  Mindless Scrolling: Zoning out instead of genuinely resting.
•  People-Pleasing: Saying yes when you want (and need) to say no.
•  Glorifying ‘Busy’: Using packed diaries as proof of worth.

How to Banish: Notice when these traits show up. Call them out and consciously choose a different response:

•  Swap “must be perfect” for “good enough is great.”
•  Turn “I can’t do anything right” into “everyone makes mistakes.”
•  Pause to check in with your needs, and act on them, even if it means stepping away or slowing down.

Faithful Traits to Recruit

•  Mindful Pauses: Taking a breath before you react or rush ahead.
•  Joyful Movement: Moving your body in ways that feel good, not punishing.
•  Nourishing Choices: Eating food that energises and satisfies you.
•  Setting Boundaries: Saying no with kindness and confidence.
•  Progress over Perfection: Valuing consistency, not flawlessness.
•  Genuine Connections: Reaching out for real conversation and support.

How to Recruit: Pick one Faithful trait to practise this week:

•  Set a short daily reminder to pause and notice how you feel.
•  Book in joyful movements, be that a walk, a run, a kitchen dance party, or a Pilates class.
•  Let one thing be “good enough” today, whether that’s dinner, your workout, or your to-do list.

At the end of the day, you don’t need a castle or a cloak to outwit your inner saboteurs. You just need the willingness to show up, over and over, for your own well-being.

Remember: True wellness isn’t about winning every battle, but about choosing which voice you listen to in the quiet moments.

Cheering you on to wellness success.

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