How to Overcome Self-Doubt & Take Action With Confidence

Managing Self-Doubt as a Highly Driven Professional

As a motivated individual, you're no stranger to ambition. You have big aspirations—whether it's pursuing that promotion, earning an advanced degree, launching a business, or stepping into a leadership role. But as quickly as these thoughts arise, so does the self-doubt:

"I'm not ready."

"I don't have enough experience."

"What if I fail?"

These self-defeating thoughts are one of the biggest obstacles standing between you and the success you desire. But what if you could shift your relationship with these defeating thoughts instead of allowing them to dictate your actions?

Here's a simple yet powerful technique from Acceptance & Commitment Therapy (ACT) to help you break free from limiting beliefs and confidently take action.

Cognitive Defusion: Your Go-To Strategy for Overcoming Self-Doubt

Cognitive defusion simply means 'unhooking' or detaching from our thoughts so they lose their grip on us. In ACT, thoughts are seen as just mental events—they don't have to define your reality. Instead of battling your self-doubt, you learn to observe it without attachment, reducing its influence over your actions.

This approach is particularly effective for high achievers who struggle with perfectionism and over-analysis, allowing them to move forward despite fear or uncertainty.

How to Use Cognitive Defusion to Overcome Self-Doubt

Whenever self-doubt creeps in, use the following three-step process to create distance from limiting thoughts and take decisive action.

Step 1: Identify Your Negative Thought

We all have common self-doubting phrases that loop in our minds. A few examples include:

• "I can't do that."

• "I'll embarrass myself."

• "What if I don't have what it takes?"

For this exercise, let's use: "I can't do that."

Step 2: Create Distance from the Thought

To prevent the thought from dictating your reality, change how you frame it.

Instead of saying: "I can't do that."

Try: "I'm having the thought I can't do that."

Then, take it a step further: "I notice I am having the thought I can't do that."

This slight shift in language creates space between you and the thought. You are no longer treating it as an absolute truth—you are merely observing it. Very often, this is enough separation between ourselves and the thought to recognize that we don't have to listen to it, believe it, or act on it—we are simply observing our thinking process from the perspective of an observer. Doing so frees us up to respond to the thought most effectively, rather than just reacting automatically, which may or may not be in our best interest.

Step 3: Reclaim Control & Choose Your Response

Acknowledging the thought without reacting to it gives you the power to respond intentionally rather than impulsively. You might realize:

• The thought isn't actually true.

• You don't have to believe it.

• You can take action despite it.

Now that you see the thought for what it is—a fleeting mental event—you can decide how to respond. Ask yourself:     

• Does this thought help me reach my goal?

• If I believe this thought and let it drive my actions, is it moving my life forward in the direction I wish to go?

By reflecting on these questions, you step back in control of your decisions.

When utilizing this technique, my clients frequently discover that many of their thoughts are automatic, negative, and not necessarily true. Most importantly, they realize that believing these thoughts and basing their actions on them will not lead them toward the lives they desire. In fact, acting on these thoughts would move them away from their goals, dreams, or intended direction.

Why This ACT Strategy Works for Professionals

Cognitive defusion is especially beneficial for ambitious professionals because it:

• Reduces Overthinking – Instead of getting stuck in analysis paralysis, you learn to detach from unhelpful thoughts and take action.

• Encourages Risk-Taking – When you stop identifying with self-doubt, you become more willing to pursue challenging opportunities.

• Builds Emotional Resilience – You stop resisting uncomfortable thoughts and instead develop the ability to move forward despite them.

Therapist Tip: Don't Aim to Eliminate Negative Thoughts—Aim for Detachment

One of the biggest misconceptions about ACT cognitive defusion is that it will make negative thoughts go away. That's not the goal.

Instead of trying to eliminate self-doubt, anxiety, or limiting beliefs, the key is to change your relationship with these thoughts so they lose their grip on you.

The goal of cognitive defusion is to reduce the impact of thoughts—not erase them. Once you create a little space with your thoughts, you'll find it easier to take purposeful action.

Final Thoughts: You Are More Than Your Thoughts

Successful people don't eliminate fear and doubt—they learn to move forward despite them.

By practicing cognitive defusion, you can break free from self-limiting beliefs and take bold, meaningful action toward your goals.

If you would like professional support with self-doubt or to learn more, please click below:

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Reference:

Harris, R. (2019). ACT made simple: An easy-to-read primer on acceptance and commitment therapy. New Harbinger Publications.