Can you change your mindset?
Mindsets aren’t fixed; you can have a growth mindset in one area of your life and a fixed mindset in another. For instance, you might embrace challenges at work but feel stuck in your fitness journey.
Good news: research shows these attitudes can persist throughout life but can also be shifted with education, reflection, and conversation (Yeager et al., 2014).
Take Olivia, for example. She believes athletic ability is something you're born with. She sees herself as a “jogger,” not a “runner,” and feels jealous of those who seem to run effortlessly. This belief has led her to quit several exercise programs early. Olivia recognizes this fixed mindset and wants to change.
What fixed mindset triggers does Olivia show?
Do you think Olivia can change her mindset?
What advice would you give her to shift from a fixed to a growth mindset?
Studies show that our mindset can be influenced. For example, videos emphasizing the changeable nature of weight through diet and exercise have shifted non-conscious beliefs and led to healthier habits (Ehrlinger et al., 2017). Similarly, learning about the brain’s capacity for growth has been shown to boost academic performance (Blackwell et al., 2007).
How can you change your mindset?
Mindsets can change through education, reflection, and practice. While these shifts happen gradually, focusing on your ability to grow helps create lasting change. By staying mindful and catching fixed mindset thoughts, you can take intentional steps to reframe your thinking and build a more adaptable mindset.
Here are some ways you can nurture a growth mindset:
Find your purpose.
Research shows that people with a growth mindset often feel a deeper sense of purpose. We explored your core values and reflected on what drives you, beyond societal expectations. The key here is to stay true to your purpose instead of seeking approval from others.
Acknowledge your weaknesses.
It's important not to ignore the parts of yourself that need improvement. Limiting beliefs are not fixed parts of your personality. Recognizing them gives you the power to change. Your weaknesses aren't failures; they're chances to grow.
Remember neuroplasticity.
Your brain has the ability to change and adapt throughout your life. Your skills, personality, and even relationships aren't set in stone. Your brain can always develop, which means you can too.
As aside on Neuroplasticity:
It was once believed that the brain you were born with was fixed and unchangeable. However, we now know that our brains have the incredible ability to reorganize, adapt, and grow throughout life. This process, known as neuroplasticity, is key to learning and improving. But for your brain to change, effort is essential. Mistakes, struggles, and feedback are all part of the process. Your mindset, or how you view your own potential to grow, shapes how you approach learning and challenges. Embracing a growth mindset allows you to fully tap into your brain’s capacity to adapt and evolve over time.
Focus on the process, not just the result.
Growth is gradual and never-ending. I am here to help you along the way. Rather than worrying too much about the end result, enjoy the experience.
Make time to reflect.
Whether daily, weekly, or monthly, taking time to reflect on your progress is a vital part of growth. Journaling can help you stay engaged with the process and bring more awareness to what’s happening beneath the surface.
Grow with others.
Sharing your journey with others is a great way to reinforce a growth mindset. Learn from their mistakes, take risks together, and don't be afraid to show how hard you're working.
Your language is important when changing your mindset.
The way you talk to yourself can significantly influence how you think, feel, and perform. It’s such a simple concept that it’s easy to overlook. You don’t need a drastic change—just small, intentional shifts in how you speak to yourself can make a big difference. Mindset often shows up in the language you use, both in how you criticize and how you praise yourself.
Say this:
Wow, this is brutal. I will need to put in extra effort on this project to pull it off. But, it will give me the opportunity to learn a ton!
Not this:
This is brutal. I don’t think I can do this and in fact I should just give up.
Say this:
Okay, constructive feedback…Let me see if there is anything I can adjust so that my performance can improve next time.
Not this:
They hated it. I knew they would!
EXERCISE 1
Now it’s time to practice this a little.
“Not Yet”
This is a simple activity you can start right away.
While you won't shift your mindset overnight, you may catch yourself making fixed-mindset statements.
The psychologist Carol Dweck suggests adding "not yet" to reframe these thoughts.
When you face a challenge, remind yourself that you haven't mastered the skill... yet.
Example:
Instead of saying, "I can't figure this out," try saying, "I can't figure this out yet."
Or, instead of thinking, "I'm not good at public speaking," reframe it as, "I'm not good at public speaking yet."
Here’s the 11-minute TED Talk by Carol Dweck about the Power of Yet:
The Power of YET, by Carol S. Dweck, TEDxNorrkoping
EXERCISE 2
Embracing a growth mindset
Take 5-10 minutes to complete this quick reflective exercise to help you actively engage with neuroplasticity and develop your growth mindset.
Step 1: Identify a challenge
Think about an area in your life where you’re currently facing a challenge or struggling to make progress. It could be a skill you’re trying to learn, a work task, or even a personal goal.
Write down this challenge in one sentence.
Step 2: Shift your mindset
Now, reflect on how you’ve been approaching this challenge. Are you thinking in terms of a fixed mindset (e.g., “I’ll never be good at this” or “I’m not talented enough”), or are you embracing a growth mindset (e.g., “I haven’t mastered this yet” or “I can improve with practice”)?
Reframe any fixed mindset thoughts using the “Not Yet” technique. Write down your new, growth-oriented statement.
Step 3: Plan for growth
Ask yourself: What’s one small step I can take this week to improve in this area? What strategy can I try? Who can I ask for feedback or guidance?
Write down one specific action you will take to engage with this challenge from a growth mindset perspective.
Step 4: How did it go?
At the end of the week, come back to this exercise. Did you see any progress? Did you face any setbacks, and how did you handle them?
Write down something you learned this week and how you might use it in the future.
This exercise will help you engage with your own neuroplasticity by consciously adopting a growth mindset, making each step an opportunity for learning and improvement.
Note
The key to fostering a growth mindset is seeing yourself as a lifelong learner, capable of change with effort and openness to growth. To cultivate this mindset:
Emphasize the effort and strategies used, rather than just the outcome
Focus on gradually improving abilities through practice
Praise the process, not just the achievement
View mistakes and challenges as learning opportunities
Reflect on your actions to make necessary adjustments
Seek feedback to help you continue improving.
In harmonious mental health,
Becky Gosky, Neuro Shift