The 4 Types of Inner Blocks (“GAIL”s)
NOTE: This blog post contains my interpretation of the copyrighted work of Bruce D Schneider and the Institute for Professional Excellence in Coaching (iPEC).
Even the most motivated and successful person can get tripped up by internal blocks. In fact, according to the Institute for Professional Excellence in Coaching (iPEC), there are four common types of inner blocks that can hold us back. These are conveniently remembered by the acronym GAIL: Gremlins, Assumptions, Interpretations, and Limiting Beliefs. Recognizing these blocks when they arise is often the first step to breaking through them. So let's define what they are.
Gremlin: This is the inner critic or the persistent voice of self-doubt. It’s the deep fear that “I’m not good enough” in some way. The term “gremlin” implies a sneaky saboteur in your mind that undermines your confidence. For example, a gremlin might whisper, “Don’t even apply for that job; you’re not qualified enough,” even if you actually are. Gremlins often stem from past negative experiences or messages we’ve internalized. They feel like truth in the moment (“I just can’t do this”), but they are really just beliefs. Antidote: Call it out! Awareness is key – notice that voice and acknowledge it for what it is: a fear, not a fact. Some coaches even suggest giving it a silly name or image (like imagining a tiny gremlin creature) to remind you it’s not the real you speaking. By exposing the gremlin, you reclaim power from it.
Assumption: An assumption is a belief that because something happened in the past, it will happen again in the future. Assumptions happen when we expect history to repeat itself, usually in a negative way. For instance, “The last time I gave honest feedback to my boss, it went badly. So if I speak up again, it will definitely backfire.” Assumptions take one data point (or a few) and create a rule that limits you. They often operate just under our awareness – you don’t realize you’re assuming, you just feel certain about the outcome. Antidote: Challenge the assumption by asking, “Is it necessarily true that history will repeat? What’s different about this situation? What evidence do I have (or lack)?” Often, simply recognizing an assumption can loosen its hold. Maybe this boss is not the same as the last, or maybe you’ve grown since then. By testing the assumption, you may find that new outcomes are possible.
Interpretation: This block comes from playing “storyteller” – making an interpretation or judgment about an event without confirming the facts. It’s essentially our brain’s attempt to create meaning, which can sometimes be inaccurate. For example, you email a friend and they don’t respond for days. You interpret this as “She’s upset with me” or “She doesn’t value our friendship.” In reality, there could be dozens of reasons for the silence (she’s busy, she didn’t see it, she thought she replied). Interpretations fill in blanks with our fears or doubts. Antidote: Recognize when you’re spinning a story versus observing facts. Ask yourself, “What’s another way to look at this?”. Could there be an innocent explanation? To move past an interpretation, sometimes you simply need to seek clarification: ask the person or verify the facts. Adopting a curious mindset (“I wonder what’s really going on?”) also helps dissolve the certainty of our negative story.
Limiting Belief: A limiting belief is a broad generalization about the world or yourself that constrains you. It’s often a statement like “I can/can’t…,” “People are/aren’t…,” or “X is just how it is.” These beliefs usually start with an implicit or explicit universal quantifier – always, never, everyone, no one, cannot, must. For instance: “I’m terrible at math,” “People can’t be trusted,” or “It’s too late to change careers after 40.” Such beliefs may have started from specific incidents or messages (e.g., being told as a child that you weren’t a “math person”), but over time they calcify into “truths” that hold you back. Antidote: Question the belief’s origin and validity. Whose voice is that? Where did you learn this? Is it absolutely true? Often, simply asking “What if that weren’t true?” opens up new possibilities. For example, evidence might show you can learn new skills later in life – plenty of people do. Replacing the limiting belief with a more empowering one (“I can learn what I need as I go”) can dramatically change your outlook and actions.
These four types of blocks often work together to create a stuck state. For example: You have a gremlin saying “you’re not smart enough,” and after failing to pass a big exam on the first attempt, you form an assumption that you will fail again if you try to retake the exam. You then interpret neutral events (such as the exam proctor correcting you for a mistake in protocol) as further proof of your inadequacy, reinforcing a limiting belief that “I’ll never succeed at passing this exam.” It’s a vicious cycle until you shine a light on it.
The good news is that these blocks are normal and common – we all have them. They’re part of the human experience. The goal is not to never have a gremlin or assumption again (even the most successful people have them), but to be able to notice and disrupt them. iPEC calls these the Big Four Energy Blocks because they sap your energetic potential. By working through them – for instance, using the antidotes described (awareness, challenging questions, reframing) – you free up energy that was stuck in fear or doubt and can redirect it toward positive action.
Example: Suppose you want to start your own business. Immediately, a voice inside says, “Who are you kidding? You don’t have what it takes” (gremlin). You recall a relative who tried and failed, and think, “If I try, I’ll just fail like they did” (assumption). You mention the idea to a friend who doesn’t seem enthusiastic, and you interpret that as “They secretly think I’m incapable” (interpretation). All this solidifies into “Maybe I’m just not entrepreneurial; I should stick to what I know” (limiting belief). That’s GAIL in action. Now imagine challenging each part: Recognize the inner critic and respond with self-compassion; realize your situation is different from your relative’s; ask your friend for their honest input (maybe they were having a bad day, not judging you); and consider examples of people who learned to be entrepreneurial. By breaking that chain, you move from “I can’t” to “Maybe I can – let’s find out.”
Identifying your GAILs is empowering. Once you spot these mental blocks, you can coach yourself (or work with a coach) to move past them. You shift from being unconsciously controlled by these thoughts to consciously choosing a more empowering belief. It’s like removing weights that have been quietly strapped to your ankles – suddenly you can run a lot faster toward your goals.