In my previous column, I described a wellness stool. The three legs of movement, nourishment and sleep found balance and stability by connecting with the seat of knowledge, experience and mindset. If your mindset is positive, you will find success. If your mindset is negative, you will fail.
The renowned Stanford University Psychologist Carol Dweck is a leading researcher on motivations and mindsets. In her 2006 book ‘Mindset: The New Psychology of Success’, she coined the terms ‘Fixed Mindset’ and ‘Growth Mindset’. A fixed mindset is the belief that capabilities and intelligence are unchangeable. Those who have a fixed mindset tend to avoid challenges, see effort as futile and feel threatened by the success of others. A growth mindset is the belief that capabilities and intelligence can be developed and improved with effort. Those who have a growth mindset embrace challenges, persevere through setbacks and are inspired by the accomplishments of others.
How is mindset formed? We are all products of the accumulation of our experiences, the good and bad. I know of no one who has followed a straight-line trajectory through the course of their lives. Most have hit speed bumps along the way. Many have fallen off metaphorical cliffs and yet somehow sprouted wings to lift themselves up. We all have stories. Childhood experiences or an incident from yesterday can influence mindset. One can also have a mixed mindset. For example, someone who gets excited about learning a new language, but believes that they ‘are no good at math’.
Many people approach wellness with a mixed mindset. They want to have more energy. They wish for deep rest. They would love to fit into their skinny jeans. And yet, the sofa calls their name, too much afternoon coffee has made them jittery, and the jeans have become buried treasure.
How do you shift from a fixed mindset to a growth mindset?
- Acknowledge your fixed mindset thoughts. When you think ‘I can’t do this,’ call yourself out kindly. Acknowledge your truth. Acknowledge that change can be hard. Acknowledge that new habits take time to solidify. Grant yourself permission to experiment, which incorporates missteps, until you find an activity or process that serves you.
- Question your belief. Is it true? Is it important to you? Replace ‘I can’t do this’ with ‘If I try, I can work toward it.’ Setting realistic goals is part of the equation. For example, I have challenged myself to walk at least four miles every day. I usually break it into segments depending on my available time. Some days I walk more, some days less, but the net effect is productive. I have achieved the goal of adding deliberate movement to my daily routine.
- Embrace Challenges. Grant yourself permission to struggle and expect setbacks to get to your goal. Something as seemingly simple as no more food after dinner time is extremely challenging for the person who always has a bedtime snack. Understand the reason behind your desired change, applaud yourself each time you are successful.
- Consider setbacks as learning opportunities. ‘What can I do differently next time?’ Allow yourself to feel emotions and process them constructively. Reframe goals into smaller achievable bites. Each small success can lead to bigger accomplishments.
- Focus on effort over outcome. Recognise that a desired result requires work. Believe that you can do the work. Grant yourself a reasonable amount of time in which to achieve your goals. Most of us did not go from a point of abundant wellness to a lack of wellness overnight. The reverse is also true.
- Lastly, seek support. Surround yourself with people who offer encouragement and perspective. Avoid those with a fixed mindset who may sabotage your efforts. There is an African proverb that says, ‘If you want to go fast, go alone. If you want to go far, go together.’ Is the rest of your life far enough?
Now, get out of the bed, and let’s go!
Libby Heath shares her insights and advice through her new column ‘Wellthwise’ here in The Phuket News. Please note that if you have a condition that requires medical treatment, consult your doctor. Contact Libby at: BeWellthwise@gmail.com