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Are Limiting Beliefs Harming Your Mindset?
Anxiety and Growth Mindset
5 More Habits to Help Improve Your Mindset
5 Habits to Help Improve Your Mindset
Your Growth and Environment Mindset
Choose goals that have purpose
Stop Making the Same Mistakes
Exercise and Mindset
What Are Your Goals in Life?
How to Handle Failure Constructively
The One-Percent Rule
Mindset is Changeable
Comparisons of Growth Versus Fixed Mindset
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Adopt a growth mindset

Category: Adopt a growth mindset

Adopt a growth mindsetHow Tosimon@digitalcoaching.academy
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Are Limiting Beliefs Harming Your Mindset?

If you’re having trouble improving your mindset, part of the problem might be limiting beliefs that are holding you back. A limiting belief is a false belief about yourself, other people, or the world around you. These beliefs develop in childhood and have to be overcome as adults in order to grow.

Why does your brain develop these beliefs? Quite simply, it does so to keep you safe. Your conscious mind isn’t developed until adulthood, which means your unconscious mind is in charge, and it can’t reason or rationalize. It only makes simple rules -good, bad, yes, no, this but not that -that are all designed to keep you safe and meet your basic needs.

There are an infinite number of limiting beliefs out there. A common one is “I can’t do X.” Whatever X is, you tried to do it or something like it as a child and got hurt, physically or emotionally, so your brain created the limiting belief that you can’t do it. It sounds silly, and it is -to an adult. It’s a serious matter to a child, and your unconscious mind never progresses beyond that stage.

If a limiting belief is hampering your mindset, you’re going to have to overcome it to move forward. The first step is identifying the limiting belief. You need to put it into words. This may be easier said than done. Do you think you can’t do something? Are you afraid of success (or failure)? Figure out what it is and write it down.

Next, figure out what benefits you’re getting from continuing to hold the belief. Your brain thinks it’s keeping you safe.

Safe from what?

Write these down. Thank the belief for its help in protecting you.

  • Ask yourself if the belief is true. Are you always unlikeable?
  • Are you always bad with money?
  • Is every other person out to hurt you emotionally?

Of course not. Now, what is the emotion underlying this limiting belief? It’s often fear but can also be shame or embarrassment.

The next step is to determine what will happen if you continue to hold this belief. There are negative consequences to all limiting beliefs. Will you never get the promotion? Be single forever? Finally, reframe the limiting belief into something positive and turn it into an affirmation. Continue trying whatever you’re stuck on while repeating the affirmation. Don’t give up. Overcoming your limiting beliefs is hard but you can do it!

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Anxiety and Growth Mindset

Do you suffer from anxiety?

If so, you’re not alone. Anxiety is running rampant in society today. More than 18 percent of the adult population in the U.S. alone suffers from an anxiety disorder every single year (that’s over 40 million people). Millions more suffer from less severe manifestations of the disease, which nonetheless affects their mental health and daily lives. In other words, you’re in good company.

What does anxiety have to do with a growth mindset? A lot, as it turns out. No, people who have more of a fixed mindset aren’t any more likely to experience an anxiety disorder than those with a growth mindset, but researchers have shown that people who already have issues with anxiety who attempt to cultivate a growth mindset end up with substantially lower rates of anxiety and are less likely to develop depression as well.

Researchers have studied this extensively, using mindset interventions to help cultivate a growth mindset in the subjects. This effect has been seen in many studies, in both men and women, and in both adults and adolescents. These effects are persistent as well. That is, they don’t disappear after the study ends but last for the long term. One study found them persisting almost a year later.

To put it another way: cultivating a growth mindset can reduce your anxiety over both the near and long term.

The mindset interventions used in these studies were generally the same ones recommended to help anyone cultivate a growth mindset, including journaling, affirmations, trying new things, and meditation. As expected, different treatment methods worked better on different people; everyone is a unique individual who responds differently to different stimuli.

Cultivating a growth mindset had other benefits than just lowering anxiety in the studies. It reduced stress, increased resilience, and encouraged participants to keep trying difficult tasks. The same results the practice has on everyone, in other words, but magnified.

There’s no downside to trying to change your mindset, either; you don’t have to worry about side effects or developing other problems while fixing the one that’s bothering you.

If you suffer from anxiety, working to cultivate a growth mindset is one of the best ways you can manage your anxiety and reduce it over the long run. It may not cure your anxiety, but it will make it significantly better. Start today and begin living the life you were born to lead!

Important note: if you have a genuine anxiety disorder and not just anxiety, it’s unlikely that cultivating a growth mindset alone will be enough to treat your anxiety.

Please seek help from a licensed healthcare professional as well.

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5 Habits to Help Improve Your Mindset

Changing your mindset takes time and work. There’s no magic that will let you do it overnight. There are some habits you can adopt, however, that will make the process easier and take less time. Here are 5 of them.

  1. Create a morning ritual to get your day off to a good start What makes you feel best in the mornings? What can you do to set yourself up for success every day? Maybe it’s journaling over a cup of coffee or going for a morning run. Maybe it is taking a few minutes to meditate or stretch before you get in the shower. It might even be something as simple as making your bed before you leave for work. Figure out a ritual that works for you and prioritize doing it every day.
  2. Reflect on your day Every night before you go to bed, take a moment to reflect on your day. What went right? What went wrong? Did you get done what you wanted to do? Why or why not? What can you do to make sure tomorrow goes well?
  3. Practice gratitude daily Find at least one thing you can be grateful for every day. No matter how bad things might be going, you have some good things in life you can be grateful for. Stop and be thankful for them every day. This only takes a few seconds and can be done any time of the day.
  4. Always be working towards a goal Big or small, it doesn’t matter. The important thing is that you always have a goal you’re striving for that makes you stretch and challenge yourself. When you reach one goal, move on to another. Break big goals down into subgoals that will help you see quick progress.
  5. Start journaling Use prompts to write a journal entry about your mindset 2-3 times a week. Or free write and see what comes out. You don’t need a fancy journal; a pen and a sheet of paper or a notebook are all you need.

Again, none of these habits are magic. They won’t change your mindset overnight. What they will do is support you and help you along on your journey. They will motivate you to keep going when things get tough and to feel your best. That will help you cultivate your growth mindset. It may not be magic, but it’s helpful!

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Your Growth and Environment Mindset

Did you know that your environment has a big impact on your mental health? This includes your mindset. It’s true; research has shown that the spaces you spend the most time in (your home and your workspace) have a dramatic impact.

While it won’t work miracles, improving your environment to make it more conducive to a growth mindset will not only improve your mindset but boost your mood and increase your personal growth.

Here are several ways to do it.

  1. Bring in natural light
    Humans are designed to spend lots of time outdoors. Our ancestors spent most of their time outside. Only in the modern era have we reversed that. An easy way to make your environment more conducive to a growth mindset is to let in more natural light. Open windows or doors and let the sun in.
  2. Add light, bright colors
    Dark, somber colors can make you feel down and suck your energy. Neutral colors have little effect, and bright or light colors do the opposite. You might not be able to change the colors of the walls and furnishings, especially at work, but you can bring in plenty of brightly colored accents.
  3. Declutter
    Cluttered spaces raise our stress levels and make us feel scattered. This effect may or may not be conscious. Get rid of the excess and see how much better you feel.
  4. Tidy up and organize
    Keeping things neat, clean, and organized to help boost your mood make your space a better place to work on your mindset. Get organizational supplies to put must-have items neatly away out of sight.
  5. Add lots of greenery
    Plants have the same sort of effect on mental health and mindset that natural light does and for the same reason. Bringing plants into your home will make you feel better and immediately boost your mood. Over the long term, tending to plants and keeping them alive and healthy is great for growing your mindset too.
  6. Start a vision board
    A vision board is essentially a collage of what your goals are. Do you want to buy a house? Find a picture of the type of house you want and put it on the board. Do you want to go to Paris? Pin up a picture of the Eiffel Tower. Put the board up somewhere you can see it, such as above your desk, and look at it often.
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Exercise and Mindset

Of all the things you can do to boost your mindset, exercise is near the top of the list. It not only improves your mindset but does so with relatively little mental “work” compared to most of the other methods you can employ. Here are the top 5 ways exercise improves your mindset.

  1. Exercise Makes You Feel Good Exercising causes your body to produce feel-good hormones such as oxytocin. These hormones lift your mood, make you feel better physically, and make you more optimistic. It also reduces depression, improves self-esteem, and increases your confidence.
  2. Exercise Clears Your Mind One of the greatest benefits of exercise is that it helps you clear your mind of distractions. It gives you something to think about other than your problems and your to-do list. This “blank slate” effect both boosts your mood and temporarily improves your mindset.
  3. Exercise Reduces Stress Levels Are you feeling stressed? Go out and exercise. Working out physically burns stress chemicals out of your body, making you feel better and improving your mood and mindset. You don’t need a lot of exercise to get this effect either; a brisk ten-minute walk is enough to do it.
  4. Exercise Improves Your Ability to Concentrate The benefits of working out also extend to what you do afterward. Getting in a good workout improves your ability to concentrate on other tasks for several hours after you finish. This makes you more productive, puts you in a better mood, and again, boosts your mindset.
  5. Exercise Results in Better Sleep All of the other benefits of exercise combine to create one more: better sleep. Exercising results in improved sleep, both in quality and quantity. Getting enough good-quality sleep is one of the most important parts of improving your mindset. Good sleep makes everything better and lack of it makes everyone grumpy.

Exercise has many other important benefits other than its effects on mindset and personal development, of course. It improves your health and longevity, just for starters. But its effects on mindset shouldn’t be understated.

If you want to improve your mindset, one of the best ways to do so is to start an exercise program. You don’t need to hire a personal trainer or join a gym to get these benefits. Start by walking a few days a week. Ten minutes is enough to start. Gradually increase your walks to 20 or 30 minutes and you’ll feel better in every possible way.

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What Are Your Goals in Life?

What are your goals? Do you have any? Or is that part of the problem? Goals are important at every age; they give you something to focus on, challenge you, and give you a feeling of accomplishment when you succeed at reaching them. Improving your mindset will help you reach your goals, but first, you have to know what they are.

Take out a sheet of paper and a pen and write down your top five goals for your life. Big or small, it doesn’t matter. Write down the goals that YOU want to reach, not that society expects you to want.

When you’ve finished, look at the list and prioritize it. Take your top goal -the most important one you want to accomplish -and make a plan to reach it. It doesn’t matter if this goal is big or small, whether it’s something as big as starting a business or as small as putting together a 1,000-piece puzzle. Make your plan and incorporate it into your mindset and self-improvement program. This is now what you’re striving for.

But what if your page is blank? What if you don’t know what your goals are, or you don’t have any? Well, your task now is to come up with some. Again, these have to be goals that are unique to you, not to the broader society. If you don’t want to ever own a house, don’t make that a goal.

Take out another sheet of paper. Close your eyes. Now imagine that time and money weren’t an issue. What would you do? You can do anything, anything in the world. Write down the first five things that come to mind. Next, write down five things that you enjoy doing and would like to do more of if you could find the time.

Compare the two lists. You’re probably going to find a significant amount of overlap. These are the things you really want. This is where your heart lies. Select a few of these things -three is enough to start with -and turn them into a concrete goal. “Travel more” could become “Take a cross-country trip in an RV next summer,” for example. Now make a plan to reach each of these goals. Start working on your plan.

Having goals is an important part of your plan to improve your mindset. You need the challenge and the effort to catalyze your mindset shift and personal growth. You also need them to live your best life. Working on your goals is a win-win!

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How to Handle Failure Constructively

Failure. No one likes it. Everyone wants to succeed, preferably on the first try. Unfortunately, that’s not realistic. You’re going to fail on your journey to improve your mindset and change your life. You’re probably going to fail many times. How should you handle it constructively without getting frustrated? Follow these tips.

  1. Figure out why you failed. Look at your failure analytically. What caused it? What did you do wrong? Is there something you could do differently next time? Or was the failure outside of your control?
  2. Change things before you try again. Did you approach the problem wrong? Change how you do it next time. Were the conditions wrong, the timing? Were you adequately prepared? These are all things you can remedy before your next attempt.
  3. Ask for help. Don’t be a lone wolf! Life is hard, and challenges often require the input of more than one person. Find someone with more knowledge and experience than you and ask them to mentor you or help you solve the problem. You can find someone to help you with any problem, big or small, from an academic issue to work problems to dating. You just have to ask!
  4. Look at and appreciate the progress you’ve made. Sure, you might have failed, but did you learn something? Are you further along than you were before? Of course. Look at how far you’ve come since you started on this journey. Appreciate it and congratulate yourself before tackling your failure again.
  5. Consider adjusting your expectations. In other words, did you try to go too far too fast? You’re not going to create a masterpiece (or become CEO) overnight. Did you try to improve too much at once? Look at your expectations and adjust them before trying again. Remember the one-percent rule -improving by one percent each attempt will get you to your goal faster than trying (and failing) to make big leaps.

Above all, don’t give up! You can reach any goal you set your mind to. You just need to find the right way. It took Thomas Edison over 10,000 tries to invent the light bulb. He used to say that he hadn’t failed; he’d just found 10,000 ways that wouldn’t work!

You can put this knowledge to work for yourself. Follow the tips above to evaluate your failure, adjust what you’re doing, and try again. You can do it.

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The One-Percent Rule

We humans are an impatient lot. When we want to do, achieve, or get something, we want it today, if not yesterday. This leads directly to impatience and frustration. It leads many people to give up when they’re on the verge of success.

Success takes time. Achievement takes time. Learning a new skill takes time, even if it’s something simple. Have you ever watched a young child learn to do something you take for granted, such as learn to walk? Success is halting, uneven, often looks like going backward, and sometimes involves falling on your backside (or your face).

The same is true of doing more difficult things as an adult. It takes about 10,000 hours of practice to master a skill. That’s almost 5 years of full-time work! This is why it’s said that we overestimate what we can do in one year and underestimate what we can do in ten years.

This is where the One Percent Rule comes in. It allows you to make visible, satisfying progress rapidly without expecting overnight success. It’s a simple rule: when you attempt to do something, aim to do it one percent better than before. Or finish one percent more.

If you practice this rule and do so faithfully, before long you’ll have mastered the skill or finished the task. Perfecting something is hard; doing it 1% better or finishing one percent more of a task is relatively easy. It’s a goal you can see and reach almost immediately.

You can apply this rule to anything. Are you trying to learn to live by a budget? Aim to do 1% better each month. Are you trying to increase how much you save? Increase it by 1% per month until you reach your ultimate goal. You’ll see the progress every month but not feel a lot of pain from it.

Do you want to improve your self-talk? Set a goal of achieving 1% improvement every week or month. Trying to start and keep an exercise routine? Once you get the habit down, aim to increase it by 1% a week. Using a software program to learn a new language? Make your goal completion of 1% of the program every time you log on.

The uses of this rule are infinite. It’s one of the best ways to improve your mindset and achieve the personal development you want. It will fulfill your brain’s desire for immediate gratification and simultaneously fuel your long-term success.

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Mindset is Changeable

One of the most pervasive myths about mindset is that it’s static; that is, you either have a fixed or growth mindset and it doesn’t change. Not only is this myth wrong, but it can be dangerous, as it belies the potential for human change and personal development. Many people who think this also believe that people have a pure fixed or pure growth mindset, and the former is bad. Both of these myths are also untrue.

Not only is your mindset changeable, but it changes throughout your life, sometimes rapidly, and sometimes slowly. You’ve probably never noticed it changing before; it’s hard to notice something happening inside you!

Everyone’s mindset is a combination of fixed and growth mindsets, and it’s the ratio of these two that changes throughout life. You can become more or less open to risk, more or less believing in the power of hard work and dedication to reach goals, more or less convinced that intelligence or morality are inborn versus developed attributes. These are just examples -every aspect of your mindset is equally open to change.

What drives these changes? The experiences you have in life are the primary reason, and how your mindset shifts is due to your personality. The same experience will have different effects on different people. Most people shift more towards a growth mindset as they go through life, but there are exceptions. Trauma and other negative events can push people towards having more of a fixed mindset.

All of this is assuming that all the changes your mindset undergoes are unguided and happen naturally. You can also deliberately and consciously change your mindset. You can take the parts of your mindset that you don’t like and change them. Helping you do that is the purpose of this program.

Deliberately changing your mindset isn’t easy, but it can be done. You pick one aspect of your mindset you would like to work on at a time -such as embracing challenges or working through frustration -and work on it with the help of aids such as affirmations, journaling, and meditation. When you’re satisfied with your progress in that area, you move on to the next.

Don’t buy into the myth that mindset is static. Not only can it change, but it does change throughout your life, whether or not you purposefully try to change it. Why not guide these changes and help them along so that you can grow into the best possible version of yourself?

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Comparisons of Growth Versus Fixed Mindset

Growth mindset and fixed mindset might seem like opposites, and in many ways they are, but there’s more to it than that. These mindsets are different ways of looking at the world and of processing and using the information that we are presented with.

From a personal development standpoint, a growth mindset is preferred, but that doesn’t mean it’s better than a fixed mindset in other ways. Both have their advantages and disadvantages and having more of a fixed mindset or more of a growth mindset doesn’t determine what type of person someone is.

Furthermore, the vast majority of people don’t have either a pure fixed mindset or a pure growth mindset. It’s doubtful if a person with such a mindset even exists. All that can be said of anyone is that they have more of one type of mindset than the other.

Mindset is a tricky thing in that it can vary from one facet of life to another as well. This means that someone can have a strong fixed mindset in one arena and a strong growth mindset in another. As an example, imagine a person who is convinced pursuing romantic relationships is a waste of time (“I will never find love, so what’s the point?”) but excels at work and is constantly getting promotions.

Another important fact about growth versus fixed mindset is that no one’s mindset is static. It changes throughout the lifespan. It usually (but not always) becomes more mixed or predominantly growth mindset as people age. The changes are directed by innate personality and life experiences unless a person is actively involved in personal development.

Because mindset is changeable, it can be directed by both internal and external forces in one direction or the other. That is to say, you can direct your mindset into more growth mindset-oriented patterns, but so can other people. Educators and psychologists have designed numerous programs and developed multiple methods of doing this with students and employees. These programs seem to work, but the long-term effects aren’t yet known.

If you’re interested in learning which type of mindset you have, psychologists have designed quizzes you can take for this purpose. Some of them are available online for free but keep in mind that these aren’t comprehensive and provide only a small snapshot of the large portrait that is your mindset. They are handy for identifying specific areas you want to work on, however. Changing your mindset takes time and effort, but the rewards are worth it.

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