self-defeating

熬夜复习实际上是自拆台脚，因为缺乏睡眠会降低学习效率。

Pulling all-nighters is ___self-defeating since lack of sleep reduces study efficiency.

拒绝寻求帮助是一种自拆台脚的行为，只会让你的问题变得更糟。

Refusing to ask for help is a ___self-defeating behavior that only makes your problems worse.