How we view our circumstances reflects our mindset. We each have thinking patterns that are somewhere between growth or fixed mindsets. And where you are on the continuum matters, because it can help you escape patterns of frustration and despair. Getting stuck in a rut of negative thinking? Overcome this pitfall and change your mindset. Notice where you are on the continuum between fixed and growth mindsets:
Near the growth mindset end of the continuum:
And on the fixed mindset end of the spectrum:
Although genetics and upbringing play a role, you can shift your thinking on the continuum toward a growth mindset by noticing your inner thoughts and making adjustments. Your thinking patterns are habits. And like any other habit, we can change, but it takes effort!
Those who embrace a growth mindsets become more adaptable and resilient. And research suggests they enjoy better health and wellbeing. For instance, a large-scale study suggests that compared to fixed mindsets, growth mindsets helps us avoid psychological distress.
Studies in those with anxiety indicate that those with more of a growth mindset endure a lower degree of suffering than those with fixed beliefs about their potential. The authors note that “fixed mindsets predict future psychological problems.”
One of best benefits of embracing the idea that you can improve is that growth mindsets improve our ability to learn. Studies suggest this mindset makes the experience of learning feel less effortful. And that stems from the fact that it’s easier to learn when are open to being changed by our experience. Although many learning-based studies occur in young adults, we can work on shifting toward growth mindsets at any age.
Finally, growth mindsets help us stay hopeful and positive about our potential. This can be really helpful for those who are ready to the negative inner narrative that may cut us down or keep us feeling small. One of the keys to developing mental toughness and grit may be this growth orientation.
Setbacks are part of life. Things don’t always go to plan. How we describe our inevitable shortfalls can change our willingness to keep trying. The words we use can make a difference in whether we give up or remain motivated to go after our goals. Is it failure? Or is it a temporary setback? You decide.
Get back on the path to success by intervening when thoughts get carried away. When your thinking turns dark, when your inner critic takes over, notice and interrupt. This can help you break free of negative self talk and overcome self-limiting beliefs.
During those moments when your efforts do not lead to your intended goal, be curious instead of critical. Reflect on a recent time when the outcome you experienced was not what you wanted, and ask yourself these questions:
By being curious, we can better find ways to appreciate aspects of our experience. This helps us appraise the level of challenge in a new way. Answering YES to any of these questions helps us try growth mindset techniques.
Every experience delivers feedback, and a growth mindset helps us identify what we gain.
Maybe you’ve made an error, now what? When mistakes occur, we often internalize those failures as proof that we are failures. As Tara Brock explains, the realization of a mistake can feel like taking an arrow to the body, it can hurt! But our repetitive negative thoughts about failing are like a second arrow. This self-blame can create a cycle of suffering. Ask yourself: Is self-punishment necessary to learn from your mistakes? You may have been raised this way, but a growth mindset helps you transcend this thinking pattern.
Instead of taking a harsh view of yourself, try to find the humor in the situation. The goal isn’t to ignore mistakes, but to move beyond them by recognizing what you learned and how far you have come. If you don’t know where to start, think of a friend or relative who finds the humor in every situation. What might they say about your circumstances?
A strong sense of humor can be developed with practice, and it can buffer us from low self-esteem. Look for humor around you, and when you have a setback, use humor as a coping tool. Studies suggest that humor can help us better cope with stress and uncertainty. Humor reduces the severity of the stress response. It helps us reframe setbacks as a sign of the common humanity we all share. After all, no one gets through life without their share of stumbles!
We know healthy habits are most successful when they are tailored to each individual. That’s why Treo members enjoy a customizable experience – each person is in control of their healthy journey. And when it comes to a fixed mindset, we know this mentality can hold us back from reaching our full potential. A punishing way of viewing mistakes only makes us less confident in the end.
Our platform challenges users to engage with a wide range of content, from on-demand fitness to mindfulness practices and sleep support. With every engagement, members earn points toward new badges that signify how far they’ve come. And each badge describes the elements of a growth mindset. There’s no punishment for lack of follow-though. Because we know relapse and setbacks are part of every success story.
Behavior change is filled with regressions and progressions. It’s effortful! And setbacks are part of the process. Trying new things can feel demanding, so keeping an open and positive view of personal development can help us persist. And according to the research, a growth mindset is a crucial determinant of lasting behavior change.
Whether in the workplace, at home with your family, or in the gym, studies confirm that growth mindsets are closely linked to happier and healthier outcomes. Interested in learning more? Email us at info@treowellness.com to see if you and your team can benefit from shifting toward the growth mindset-end of the continuum!
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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