Open your mind to change

I don’t know where to start. I can’t do this.”

We’ve all heard this voice in our head. Maybe you heard it when you first thought about trying to improve your health and lose weight. To a certain degree, having doubts is natural. The journey isn’t always easy, and challenges arise. But even the fact that you’re here reading this proves you can move past those thoughts and make progress.

In fact, when it comes to overcoming challenges, mindset matters—and having a “fixed” or a “growth” mindset can make all the difference.

As explained in your Weekly, a person’s mindset is formed by the thoughts that they regularly have running through their mind. Those with a fixed mindset believe that things are set in stone, and that people’s abilities are predetermined and cannot be expanded. They’re more likely to be unkind to themselves or blame themselves when things don’t go as planned, and to believe that they cannot change their circumstances.

Meanwhile, those with a growth mindset believe that things can change, and that, with some effort, individuals can shift their habits. They are more likely to be open to new challenges and experiences, and more likely to respond to setbacks without self-judgement.

Just remember, none of us are born with a fixed or a growth mindset. It can change depending on our situation or even how we’re feeling on a particular day. If you’re athletic, for instance, you might view a physical challenge with a growth mindset but a tough challenge at work with a fixed mindset.

And here’s the good news: You can shift your mindset to be more growth-oriented with a little practice and patience.

Instead of saying, “I can’t do this,” when faced with a setback or new experience, a more growth-oriented reaction would be: “I’ve never done something like this, but I’m ready to learn how.” Here are three steps to take as you reinforce that growth mindset:

• Learn to recognize times when you’re presented with a challenge or new experience and face it with a fixed mindset. What fixed thoughts do you have? Key phrases to watch out for are “I can’t…” “I’ve never…” and “I’m bad at this.”

• Change your self-talk. Talk back to your fixed mindset thoughts with a growth mindset voice. For example, you could remind yourself what challenges you’ve overcome in the past. How can you apply those lessons to this situation? How can you approach this new challenge?

• Keep practicing. The more often you practice talking back to your fixed mindset, the more natural a growth mindset will become. You’ll rely on it in so many situations, especially on your wellness journey. A growth mindset can help you handle a weight-loss hiccup, like a small gain, without getting down on yourself. It can inspire you to try out a new physical activity, start posting on Connect, or see how it feels to meditate. Change that voice in your head and see how it changes your life.