We each have beliefs about self-improvement and personal progress. These beliefs influence our responses to difficulties and a growing body of research shows they may even predict whether you will reach your personal health goals.
A growth mindset is the belief that we can improve our skills and abilities through dedicated effort. In contrast, a fixed mindset is believing that talent or intelligence is innate, a set attribute.
These orientations lead to different responses when facing a challenge:
A mindset is a set of beliefs about a particular trait or attribute. We all carry a blend of growth and fixed attitudes – and different situations will shift your mindset toward one end of the continuum or the other. For instance, many Americans have a fixed mindset about losing body fat after repeated failed attempts.
“It’s painful,” explains an expert on the topic. “It’s hard to drop pounds. Many of us tried and failed, tried and failed, and finally failed to try anymore.”
And yet, they may have other aspects of their lives where a growth mindset predominates. This could include a set of beliefs that they can learn to become a better cook, gardener, or improve their job performance.
What shifts us toward a fixed mindset?
As exemplified by the weight loss example, a lack of early wins can make us deviate from the path to success prematurely.
Negative feedback can trigger a shift toward a fixed mindset because we internalize it (I did badly, so some aspect of me is bad). Internalization of failure makes goal abandonment likely when setbacks erode enthusiasm.
In other situations, a fixed mindset shift occurs when we see the success of others. In our modern lives, we see more examples of incredible talent and achievement than ever before. This has the potential to inspire, but some of us veer toward a fixed mindset. We may think, “I could never do that” or “some people are just born with it.” These responses are confessions that we may be shifting toward a fixed mindset regarding that ability.
The concepts of a fixed vs growth mindset emerged out of early studies in children. The parents were first questioned about their mindset beliefs, then their kids were asked to solve problems. The catch was that those problems had no solution.
Parents showed a range of helping behaviors upon noticing their children were struggling. Some suggested new strategies with a helpful tone. But many winced upon seeing their children’s repeated failures. Disapproving comments and facial expressions had an influence on the outcomes.
The child’s responses to repeated failures seemed to hinge on how their parents acted during the struggle. And it did not matter what the parents said they believed about mindset – it mattered how they behaved. The parents may indeed have a growth mindset for how they relate to problem solving, but they were unable to respond in ways that encourage growth mindsets in their children.
Specifically, parents who had growth mindsets but acted as though mistakes were shameful had children who gave up faster. Children may be particularly sensitive to how parents act far beyond what they are told.
Remember, all problems are unsolvable at first
When those around us normalize failure as part of the learning process, it helps us maintain a positive attitude when facing setbacks. It helps us stay hopeful that by putting in the effort, and continuing to adjust our strategy, a positive outcome is possible. (The adjustments are crucial; mistakes are part of the learning process, but they also provide helpful feedback that gives us the chance to correct course.)
Beware the False Growth Mindset
Too narrow a focus on results can impair motivation, but too much focus on effort is equally detrimental. A common pitfall is overemphasizing effort alone. Also, our effort does little good if we aren’t willing to adjust it based on feedback.
Effort applied does not guarantee we will hit our target every time. For example, the author notes (from personal experience) that no matter how much or how loud she sings in the shower, her future as a professional singer may be out of reach. A growth mindset helps her realize that improvement is always possible, even if there are limits to achievement.
An effort-dominant approach echoes of self-reliance and rugged individualism. From a cultural perspective, we tend to underestimate how much support is needed to accomplish major goals. Our egos are reinforced by the idea of “pulling ourselves up by our bootstraps,” especially in men. And this can limit us, because improvement may hinge on being willing to ask for help. It may require a different approach, or even a break from applying effort altogether. This is a true growth mindset.
Training your mindset to be more open and growth-oriented is possible! For example, a digital intervention on growth mindsets helped high school students to prioritize studying, leading to greater academic success. Similar positive outcomes were shown using growth mindset training at the college and university level. Older adults can also shift their mindsets to realize positive outcomes, such as greater engagement in healthy habits and a more positive outlook about their potential for change.
The depth of research behind a growth mindset informed many of the mini-lessons within the Treo Whole-person platform. By helping individuals find new ways to reframe their experience, members gain insight that can help them remain motivated despite barriers to progress. Treo incorporates many of the same intervention teachings used in these studies to help our members realize their personal health goals. Interested in learning more? Email us at info@treowellness.com!
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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