Tag: self-development

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The Difference Between Fixed Mindset and Growth Mindset?

We’re always striving for growth. Whether it’s a bigger house, a bigger bank account, or bigger muscles, more is usually considered merrier. However, with this constant quest for self-improvement and a bigger bottom line, one important factor can get lost in the shuffle: mindset. You may be gaining knowledge, but are you truly growing?

We’ve discussed mindset a lot in recent blogs, and with good reason. It is fundamental to everything we are trying to achieve – both as professionals and as human beings.

This is especially true when it feels like everything is in flux; from strategy to skill requirements to working arrangements.

How do you continue to thrive when it’s impossible to predict what tomorrow will look like? By adopting a growth mindset.

Being fixed in your ways and resistant to change will get you nowhere. Adopting a growth mindset, on the other hand, opens up a world of possibilities.

So, to help make this year one of growth and continue our focus, we’ll compare fixed mindsets and growth mindsets, before analysing how to apply a growth mindset to your professional life or just life in general.

Let’s get growing!

 

 

The Difference Between Fixed Mindset and Growth Mindset?

According to researcher Carol Dweck, there are two types of mindsets: a fixed mindset and a growth mindset. 

In a fixed mindset, people believe their qualities are fixed traits and therefore cannot change. These people document their intelligence and talents rather than working to develop and improve them. They also believe that talent alone leads to success, and effort is not required.

In a growth mindset, people have an underlying belief that their learning and intelligence can grow with time and experience. When people believe they can become smarter, they realise that their effort has an effect on their success, so they put in extra time, leading to higher achievement.

People with a fixed mindset always want to appear intelligent because they believe that they were born with a fixed level of intelligence that cannot be modified. These people have a fear of looking dumb to people because they do not believe that they can redeem themselves once other people look at them as being non-intelligent.

The-Difference-Between-Fixed-Mindset

In a growth mindset, however people believe their abilities and intelligence can be developed with effort, learning, and persistence. Their basic abilities are simply a starting point for their potential. They don’t believe everyone is the same, but they hold onto the idea that everyone can become smarter if they try.

A fixed mindset assumes that our character, intelligence, and creative ability are static given which we can’t change in any meaningful way, and success is the affirmation of that inherent intelligence, an assessment of how those givens measure up against an equally fixed standard; striving for success and avoiding failure at all costs become a way of maintaining the sense of being smart or skilled.

A growth mindset on the other hand, thrives on challenge and sees failure not as evidence of non-intelligence but as a heartening springboard for growth and for stretching our existing abilities. Out of these two mindsets, which we manifest from a very early age, springs a great deal of our behaviour, our relationship with success and failure in both professional and personal contexts, and ultimately our capacity for happiness.

You can watch a great TED talk with Carol Dweck on growth mindset here.

 

 

Identify your fixed mindset triggers

Before we explore ways to foster a growth mindset, it’s crucial to be able to spot your own fixed mindset triggers. Though the outcome will always be similar – lack of motivation, resilience, and personal growth – there are several mindset triggers people tend to react to.

It’s unlikely all of these will apply to you, but it would be surprising if none of them did. If you can’t pinpoint one of these triggers as affecting you, you may actually have a false growth mindset?

Having to work hard

Most people like to say they’re hard workers. But in reality, there is something society seems to value more: being “gifted” or “naturally talented.”

Did you ever feel proud when you did well on an exam without working too hard? If hard work is one of your mindset triggers, you may get overwhelmed by tasks that require a long, sustained effort – and you will be more likely to give up.

Another sign that hard work may be a mindset trigger for you is if you tend to compare yourself to others, and you feel discouraged when it seems like it requires less effort from them to achieve the same goals.

Note that if having to work hard is of your mindset triggers, it doesn’t mean that you’re lazy. It just means you have a self-limiting belief – that you think that no matter how much work you put in, some people are just more talented than you are.

Facing setbacks

Life happens. We get sick, we can lose a job, not sign an important contract, there can be an oversight, a mistake, an accident.

A challenge is intrinsic to what you’re trying to achieve. A setback is extrinsic. Let’s say you decide to go on a diet, but on the very first day, a colleague celebrates their birthday at work and you feel like you have to accept a piece of their birthday cake. With a growth mindset, this wouldn’t be a big deal – you’d just get back on track and forget about it. But if setbacks are a mindset trigger for you, you may stop the diet altogether because you feel like you have failed already.

Let’s look at another example: you promised yourself to go for a run twice a week. But it’s been raining all week – what a bummer. Running won’t be as nice with this kind of weather. So, you don’t go for a run. You basically let something like the weather derail your plans. In your mind, a setback is not a setback, it’s a roadblock.

Getting negative feedback

We don’t all handle critique the same way. Ok, let’s look at professional athletes. They get a ton of feedback from their coach. And sometimes, that feedback can be pretty harsh. But they listen, they learn, they apply the feedback and suggestions. The problem is that some of us struggle to separate our performance from our identity. If we didn’t do well, we think we’re not good enough. Think about how you react to critique – is it one of your mindset triggers?

Being challenged.

Being out of your comfort zone is one of the best signs you are learning and growing. Think about it – unless you’re getting stretched, chances are you’re simply repeating stuff you already know.

Some people are not comfortable being on the edge of their competence. If your mindset trigger is being challenged, it means that when you try to work on something and the solution you try doesn’t work, you believe the goal itself is too hard – and you may quit altogether.

Seeing success in others.

This is one people have a hard time admitting to. It has happened to me before. I would look at someone who was either more senior or had more experience, and I would compare myself to them.

It’s not a pretty emotion – I was basically feeling jealous. What my brain didn’t seem to really get, though, is that these people had been working at it for longer than me, and that there was no reason I wouldn’t get to a similar lever if I put in the effort too.

It can be intimidating to hang out with people who are more advanced than you in their journey – which is why it’s a mindset trigger for many of us.

You may be facing more subtle mindset triggers—for example, some people have specific mindset triggers when it comes to their siblings or their best friend.

But it’s very unlikely you don’t have any mindset triggers. So, take the time to explore your thoughts and your emotions so you can become aware of them. 

 

How to foster a growth mindset

As Carol Dweck said, there are two ways to look at the world: “In one world, effort is a bad thing. It, like failure, means you’re not smart or talented. If you were, you wouldn’t need effort. In the other world, effort is what makes you smart or talented.”

Growth-Mindset

When you have a growth mindset, the hand you are dealt is just a starting point for personal growth. By changing your vision of effort and failure, you can design a whole new approach to your life.

Convinced? Here are fifteen strategies you can use to develop a growth mindset.

Remember the concept of neuroplasticity

here is lots of research showing your brain’s structure is not fixed. Your mind should not be fixed either.

Appreciate the process over the results

It’s all about the learning process. Don’t worry too much about the actual result, make sure you learn as much as possible.

Acknowledge your weaknesses

Ignoring your weaknesses means that you’ll never manage to improve. Acknowledging and embracing your imperfections also means you know which ones you want to work on.

Cultivate your sense of purpose

According to Carol Dweck’s research, people with a growth mindset have a greater sense of purpose. Keep asking “why” and think about the meaning of your work.

Don’t say failing, say learning

Shift your vision of failure. If you fall short of a goal or make a mistake, don’t see it as a failure – make it a learning opportunity.

Value effort over talent.

Stop chasing the reputation of someone who is “naturally smart.” First, genius requires work. Second, you won’t be perceived as smart if you’re not willing to put the work in.

Consider challenges as opportunities

Challenges are an opportunity for self-improvement. Tackle them, and whether you succeed or fail, make sure to learn as much as possible.

Place growth before speed

It takes time to learn. Learning fast doesn’t mean learning well, and learning well requires allowing time for mistakes. Think realistically about time and effort it will require to acquire a new skill. Don’t expect to master everything in one sitting.

Do not chase other people’s approval

When you prioritise approval over learning, you sacrifice your own potential for growth.

View criticism as a gift

Related – don’t wait for constructive criticism. Analyse all criticism. Do not let it destroy you, see it as a useful data point.

Celebrate actions, not attributes

Give yourself a pat on the back when you did something smart—not just when you were being smart and relying on your previous knowledge.

Grow with others

If you have a growth mindset, you may want to share and celebrate your progress with others. Learn from other people’s mistakes, take risks with them. Don’t try to look your best, show how hard you’re willing to work and how comfortable you are with experimenting.

Take the time to reflect

Either once a day, once a week, or once a month, use journaling and metacognition techniques to reflect on your personal growth trajectory.

Cultivate perseverance.

Grit and determination will help you overcome challenges. Remind yourself of all the times you managed to deal with a particularly tough situation. You can do it again.

Use the “not yet” technique.

Carol Dweck says adding “not yet” to any fixed mindset statement is a great way to reframe your thought processes. When you’re struggling, just remind yourself that you haven’t mastered that skill…Yet.

There are probably more growth mindset techniques out there, but I think these will help you get the gist of it. Now, let’s have a look at the questions you can ask yourself to develop a growth mindset on a day-to-day basis.

 

 

Your mindset determines your success

If you have a growth mindset, you’re much more likely to be successful. Why? Because you have the drive, willingness, and overall foundation of belief to aim for bigger, better things.

If you have a fixed mindset, you’ll find yourself becoming stagnant, without the motivation to achieve anything greater than what you already have.

To quote Carol Dweck:

“For twenty years, my research has shown that the view you adopt for yourself profoundly affects the way you lead your life. It can determine whether you become the person you want to be and whether you accomplish the things you value.”

growth-mindset

A fixed mindset will lead you to avoid challenges because they can make you feel inferior. On the flip side, if you have a growth mindset you thrive on challenges. You’ll learn to stretch yourself, seek improvement, and grow personally.

If you have a fixed mindset, you’ll also be tempted to let one setback define you forever. A bad grade, a failure at work, a break up – you’ll feel like all these are definitive in your life.

However, if you have a growth mindset, you’ll take those setbacks and turn them into successes, learning from failure and bouncing back better than ever.

 

It’s all about mindset

Have you ever had someone say to you, “It’s all about perspective”? That’s what mindset is – the way you look at yourself, the people in your life, and the world around you.

If you have a growth mindset, you understand that the harder you work, the more drive you have, and the more optimism you use when facing the world, the more successful you’ll be.

Take a minute to consider yourself and your perception? Are you a fixed mindset person or do you have more of a growth mindset perspective?

Fortunately, you can change your mindset at any time you wish.

 

 

How can a person’s mindset change?

Just as someone can grow and develop their intellect, a person is also capable of changing brain functions and their thinking patterns.

Neuroscience shows us that the brain continues to develop and change, even as adults. The brain is similar to plastic in that it can be remoulded over time, as new neural pathways form. This has led scientists to identify the tendency of the brain to change through growth and reorganisation as “neuroplasticity”.

Studies have shown the brain can grow new connections, strengthen existing ones, and improve the speed of pulse transmission. These suggest that a person with a fixed mindset can slowly develop a growth mindset.

According to Dr. Carol Dweck, you can change your mindset from a fixed mindset to a growth mindset. This is also supported by neuroscience studies demonstrating the malleability of self-attributes such as intelligence.

 

 

How to develop a growth mindset

Researchers have found that it is possible to promote a growth mindset by teaching students about neuroscience evidence showing the brain is malleable and improves through effort.

There are several ways to develop a growth mindset:

Realise that, scientifically, you can improve

One of the most direct methods of fostering a growth mindset is by understanding our brains are built to grow and learn. By challenging yourself with new experiences, you can form or strengthen neural connections to “rewire” your brain which, in turn, can make you smarter.

Remove the “fixed mindset” inner voice

Many people have a negative inner voice that acts against a growth mindset. Try to flip thoughts such as ‘I can’t do this’, to ‘I can do this if I keep practicing’ to nurture a growth mindset.

Reward the process

Although society often rewards those who achieve excellent outcomes, this can work against a growth mindset. Instead, reward the process and the effort exerted. One study by Dr. Carol Dweck showed that rewarding effort over results on a maths game improved performance.

Get feedback

Try and seek feedback on your work. When students are provided with progressive feedback about what they did well and where they can improve, it creates motivation to keep going. Feedback is also associated with a pleasurable dopamine response and enhances a growth mindset.

Get out of your comfort zone

Being brave enough to leave your comfort zone can help foster a growth mindset. When faced with a challenge, try to choose the harder option that will allow you to grow.

Accept failure as part of the process

Failure, setbacks, and initial confusion are all part of the learning process! When trying   something new, see occasional “failures” as positive learning opportunities – try to enjoy the discovery process along the way.

 

The Difference Between Fixed Mindset and Growth Mindset – Final thought

The growth mindset is the belief that intelligence and ability can be nurtured through learning and effort. Growth-minded people see setbacks as a necessary part of the learning process and bounce back from “failure” by increasing effort.

This mindset has positive effects on motivation and academic performance in students or in professionals.

The limited evidence from neuroscience suggests the brains of people with a growth mindset are more active than those with a fixed mindset–particularly in areas associated with error-correction and learning.

If you have any questions please reach out to me via adam@mydoshtips.com. I would love to hear from you!

I really hope you found inspiration in this article.

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Development board for later!

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100 Positive Growth Mindset Quotes

Looking for positive growth mindset quotes? Want encouragement to continue to learn and improve?

This blog post will help you out. We have 100 of the best quotes about developing a growth mindset.

But before we dig into these quotes, let’s make sure we are all on the same page and understand the difference between a fixed mindset and a growth mindset?

Researcher Carol S. Dweck led a study thirty years ago to discover the underlying beliefs we tend to have about intelligence and learning.

Through this study, Dr. Dweck found out that there are individuals who have the understanding that we can develop our intelligence and abilities, that is, we can grow.

The individuals who possess this understanding were observed to bounce back better from failure, and Dr. Dweck described the attitude they possessed as “growth mindset”.

She also used the term “fixed mindset” to describe those who were devastated even with minor setbacks.

 

 

What is growth mindset?

Carol Dweck, a professor at Stanford University coined the theory of growth mindset. This theory categorises human learning and intelligence patterns into two categories – fixed mindset and growth mindset.

Fixed mindset is when individuals consider that their abilities and talents are constrained to a fixed set. On the other hand, when individuals believe that they can improve their abilities, intelligence and talents through their efforts, it is termed as growth mindset.

Theologians and teachers from ancient times have expounded on the inherent ability of the mind to grow and become smarter. But it was Prof. Dweck who first developed a structured theory on the characteristics of growth mindsets.

You can watch a great TED talk with Carol Dweck on growth mindset here.

 

 

Fixed vs. growth mindsets

According to Carol Dweck’s Mindset Theory, we all fall somewhere along a spectrum when it comes to our implicit beliefs. At one end, it’s possible to have a fixed mindset or an entity theory:

“A fixed mindset is when people believe their basic qualities, their intelligence, their talents, their abilities, are just fixed traits. They have a certain amount, and that’s that.”

If your implicit beliefs fall at the other end of the spectrum, you have a growth mindset – incremental theory:

“(You) believe that even basic talents and abilities can be developed over time through experience, mentorship, and so on…and these are the people who go for it. (Dweck, 2012)”

100-Positive-Growth-Mindset-Quotes

A fixed mindset can often be associated with negative feelings when individuals encounter a setback. If we fail to meet goals (say an A+ in a test or a promotion at work), we may feel inadequate – that’s all we’re supposedly capable of after all, innately.

Having a growth mindset, on the other hand, means we view our failures as “development points” and can work on them to succeed.

Perhaps for readily apparent reasons, Mindset Theory often gets applied in learning.

 

100 Positive Growth Mindset Quotes

Read through the 100 growth mindset quotes below and, by the time you’re finished, you’ll feel like you’re ready to take on the world and that nothing can stop you.

  1. “The greater the obstacle, the more glory in overcoming it.” – Molière
  2. “Press forward. Do not stop, do not linger in your journey, but strive for the mark set before you.” – George Whitefield
  3. “Keep trying until you have no more chances left.” – Aimee Carter
  4. “Keep the faith, don’t lose your perseverance and always trust your gut extinct.” – Paula Abdul
  5. “A challenge only becomes an obstacle when you bow to it.” – Ray Davis
  6. “Hope and change are hard-fought things.” – Michelle Obama
  7. “Everything happens for a reason and sometimes that reason is you’re not prepared for life today so just take a nap and try again.” – Nitya Prakash
  8. “Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas Edison
  9. “Mistakes aren’t mistakes; they are lessons!” – Israelmore Ayivor
  10. “When you’ve got something to prove, there’s nothing greater than a challenge.” – Terry Bradshaw
  11. “If you are going through a time of discouragement, there is a time or great personal growth ahead.” – Oswald Chambers
  12. “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” – John Quincy Adams
  13. “The way I see it, if you want the rainbow, you gotta put up with the rain.” – Dolly Parton
  14. “It’s your game; make up your own rules.” Barbara Corcoran
  15. “A winner is a dreamer who never gives up.” – Nelson Mandela
  16. “Don’t be discouraged. It’s often the last key in the bunch that opens the lock.” – Unknown
  17. “Problems are not stop signs, they are guidelines.” – Robert H. Schuller
  18. “When you come to the end of your rope, tie a knot and hang on.” – Franklin D. Roosevelt
  19. “Just because you fail once doesn’t mean you’re gonna fail at everything.” – Marilyn Monroe
  20. “Successful people have fear, successful people have doubts, and successful people have worries. They just don’t let these feelings stop them.” – T. Harv Eker
  21. “Remember, you were created to be a champion and ready for any battle.” – Pernell Stoney
  22. “Nothing is impossible, the word itself says ‘I’m possible’!” – Audrey Hepburn.
  23. “The hugest pile of challenges and hardships will not hold back a needle of the clock.” – Roy A. Ngansop
  24. “Work hard now. Don’t wait. If you work hard enough, you’ll be given what you deserve.” – Shaquille O’Neal
  25. “Big shots are only little shots who keep shooting.” – Christopher Morley
  26. “Perseverance is not a long race; it is many short races one after the other.” – Walter Elliot
  27. “Life is tough, my darling, but so are you.” – Stephanie Bennett-Henry
  28. “Trust yourself. You know more than you think you do.” – Benjamin Spock
  29. “Challenges are what make life interesting. Overcoming them is what makes life meaningful.” – Joshua J. Marine
  30. “Life keeps throwing me stones. And I keep finding the diamonds.” – Ana Claudia Antunes
  31. “If at first you don’t succeed, try, try, try again.” – Thomas H. Palmer
  32. “In the end, some of your greatest pains become your greatest strengths.” Drew Barrymore
  33. “You don’t have to have a small fortune to achieve your dreams. You simply must overcome the obstacles that get in your way and be willing to triumph over your fear and take a leap of faith.” – Alicia Garcia
  34. “The people who are crazy enough to think they can change the world are the ones who do.” – Steve Jobs
  35. “The difference between the difficult and the impossible is that the impossible takes a little longer time.” – Lady Aberdeen
  36. “The only thing that overcomes hard luck is hard work.” – Harry Golden
  37. “It does not matter how slowly you go so long as you do not stop.” – Confucius
  38. “The moment you doubt whether you can fly, you cease forever to be able to do it.” – J. M. Barrie
  39. “The greatest oak was once a little nut who held its ground.” – Anonymous
  40. “Believe you can…and you are halfway there!” – Theodore Roosevelt
  41. “And above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don’t believe in magic will never find it.” – Roald Dahl
  42. “An expert is a person who has made all the mistakes that can be made in a very narrow field.” – Niels Bohr
  43. “You can’t stop dreaming just because the night never seems to end.” – Curtis Tyrone Jones
  44. “Opportunities to find deeper powers within ourselves come when life seems most challenging.” – Joseph Campbell
  45. “In fact, stories of people of achievement often show that obstacles and struggles are the stepping stones to success.” – Michal Stawicki
  46. “Take up one idea, make that one idea your life – Think of it, dream of it, life on that idea.” – Swami Vivekananda
  47. “You can have it all. Just not all at once.” Oprah Winfrey
  48. “The problem is not the problem. The problem is your attitude about the problem.” – Captain Jack Sparrow
  49. “Rivers know this: there is no hurry. We shall get there some day.” – A.A. Milne
  50. “Perseverance is a virtue that cannot be understated.” – Bob Riley
  51. “Dream after dream comes true—or rather is made true by persevering effort.” – L.M. Montgomery
  52. “Dreams don’t work unless you do. “– John C. Maxwell
  53. “Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” – Michael Jordan
  54. “Being challenged in life is inevitable, being defeated is optional.” – Roger Crawford
  55. “It always seems impossible until it’s done.” – Nelson Mandela
  56. “It’s too easy to walk away quitter never wins so you should better stay look challenges straight in the eye.” – Z. Vujcic
  57. “A truly strong person does not need the approval of others any more than a lion needs the approval of sheep.” – Vernon Howard
  58. “When it is dark enough, you can see the stars.” – Ralph Waldo Emerson
  59. “It’s the ability to resist to use failure that often leads to great success.”  – J.K. Rowling
  60. “Challenges are an opportunity to test you and rise to the next level.”  – Angelica Montrose
  61. “If you find a path with no obstacles, it probably doesn’t lead anywhere.” – Frank A. Clark
  62. “A bend in the road is not the end of the road…Unless you fail to make the turn.” – Helen Keller
  63. “Learn from the stories of people who faced challenges you haven’t yet experienced.” – Joanna Barsh
  64. “If you don’t give anything, don’t expect anything. Success is not coming to you. You must come get it.” – Marva Collins
  65. “Accept challenges, so that you may feel the exhilaration of victory.” – George S. Patton
  66. “Real difficulties can be overcome; it is the imaginary ones that are unconquerable.” – Theodore Newton Vail
  67. “Test scores and measures of achievement tell you where a student is, but they don’t tell you where a student could end up.” – Carol Dweck
  68. “Your self-worth is determined by you. You don’t have to depend on someone telling you who you are.” Beyonce
  69. “The measure of success is not whether you have a tough problem to deal with, but whether it’s the same problem you had last year.” – John Foster Dulles
  70. “Don’t be too timid and too squeamish about your actions. All life is an experiment.” – Raulph Waldo Emerson
  71. “Perseverance is failing 19 times and succeeding the 20th.” – Julie Andrews
  72. “Someone’s sitting in the shade today because someone planted a tree long time ago.” – Warren Buffett
  73. “There’s no such thing as failure, only results.” – Tony Robbins
  74. “Don’t give up at half time. Concentrate on winning the second half.” – Paul “Bear” Bryant
  75. “You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” – Walt Disney
  76. “If you quit once it becomes a habit. Don’t Quit.” – Michael Jordan
  77. “Always do what you are afraid of doing.” – Ralph Waldo Emerson
  78. “The more you trust your intuition, the more empowered you become, the stronger you become, and the happier you become.” Gisele Bundchen
  79. “Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill
  80. “Great works are performed not by strength but by perseverance.” – Samuel Johnson
  81. “Most of the important things in the world have been accomplished by people who have kept on trying when there seemed no hope at all.” – Dale Carnegie
  82. “Believe it is possible to solve your problem. Tremendous things happen to the believer. So believe the answer will come. It will.” – Norman Vincent Peale
  83. “Smiling is a wonderful way to get a boost of happiness. The next time life presents you with a challenging situation, take a deep breath and smile.” – Morris Pratt
  84. “Failure is the condiment that gives success its flavor.” – Truman Capote
  85. “Obstacles and challenges will arise no matter who you are or what you are trying to accomplish but it is only those who know there is a solution and keep digging until they find it that will conquer the day.” – Byron Pulsifer
  86. “To persevere in one’s duty and be silent, is the best answer to calumny.” – George Washington
  87. “Every problem has a gift for you in its hands.” – Richard Bach
  88. “Sometimes, some people and some situations deserve a second chance.” – Germany Kent
  89. “Make sure life the best story ever written through a journey filled with overcoming obstacles, taking risks, and continuing to develop.” – Catherine Pulsifer
  90. “The most rewarding things you do in life are often the ones that look like they cannot be done.” – Arnold Palmer
  91. “You can use the stumbling blocks to build your success.” – Lailah Gifty Akita
  92. “No dream is too big. No challenge is too great. Nothing we want for our future is beyond our reach.” – Donald Trump
  93. “Sometimes, instead of climbing over the barricades, you’ve got to walk around them.” – Bono
  94. “If at first you don’t succeed, you are running about average.” – M.H. Alderson
  95. “Nothing ever goes away until it has taught us what we need to know.” – Pema Chodron
  96. “It’s part of life to have obstacles. It’s about overcoming obstacles; that’s the key to happiness.” – Herbie Hancok
  97. “Your thoughts don’t make you who you are, your actions do. Be better than your thoughts.” – Bucky Buckbinder
  98. “Every defeat gives us a new opportunity to try again.” – Avijeet Das
  99. “Life’s challenges are not supposed to paralyze you, they’re supposed to help you discover who you are.” – Bernice Johnson Reagon
  100. “Energy and persistence conquer all things.” – Benjamin Franklin

 

100 Positive Growth Mindset Quotes – Final thought

Success is not about the money earned but more about the growth in life. It is in the ability to quickly dealing with your problems.

You should learn to find a concrete solution and solve the problem at once, this will let you move on in life.

Now that you have the inspiration from these great thinkers and leaders, you can be a little more motivated when you’re trying to maintain a growth mindset in life.

Do you have a favourite growth mindset quote? Share it below in the comments.

If you have any questions please reach out to me via adam@mydoshtips.com. I would love to hear from you!

I really hope you found inspiration in this article.

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Development board for later!

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Growth Mindset Activities 

If you’re unfamiliar, growth mindset is a learning theory developed by Stanford University professor Carol Dweck. Dweck spent years researching success and failure, and came to the conclusion that how we tackle learning comes from one of two “mindsets”: fixed or growth.

Someone with a “fixed mindset” believes our basic abilities (intelligence, talents) are static. That is, we live with what we’re born with; we don’t have the capacity to learn and grow and change.

Someone with a “growth mindset, however, knows that the brain changes and grows when we use it. Learning is everything; our intelligence and talents can be developed and improved. When we encounter failure, we understand it’s an opportunity to learn.

For children, a fixed mindset sounds like this: “I’m not good at reading”, “I can’t draw” or “I’m bad at math”. They have a hard time recovering from a setback, and they’re hesitant to challenge themselves.

As adults, many of us do this too: “I’m too old for this”, “I’m not good with new technology”, or “I already know what works for me”. Sound familiar?

The good news? It’s not too late to develop a growth mindset – it just takes a little practice.

 

 

Fixed vs. Growth Mindsets

According to Carol Dweck’s Mindset Theory, we all fall somewhere along a spectrum when it comes to our implicit beliefs. At one end, it’s possible to have a fixed mindset or an entity theory:

“A fixed mindset is when people believe their basic qualities, their intelligence, their talents, their abilities, are just fixed traits. They have a certain amount, and that’s that.”

If your implicit beliefs fall at the other end of the spectrum, you have a growth mindset – incremental theory:

“(You) believe that even basic talents and abilities can be developed over time through experience, mentorship, and so on…and these are the people who go for it. (Dweck, 2012)”

GrowMindset-Activities-Adults

A fixed mindset can often be associated with negative feelings when individuals encounter a setback. If we fail to meet goals (say an A+ in a test or a promotion at work), we may feel inadequate – that’s all we’re supposedly capable of after all, innately.

Having a growth mindset, on the other hand, means we view our failures as “development points” and can work on them to succeed.

Perhaps for readily apparent reasons, Mindset Theory often gets applied in learning contexts, both in academia for students and in workplace coaching, leadership, or professional development.

 

Why is a Growth Mindset Important?

Choosing to have a growth mindset vs fixed mindset can help you pursue long-term personal and professional growth. Where a fixed mindset can make you feel like you are in a “talent race” with those around you, a growth mindset can motivate you to collaborate in order to achieve success.

A growth mindset can also lead to more open-mindedness, which fosters the ability to learn new things.

Like Carol Dweck explained, people with a growth mindset tend to take on challenges and stretch themselves to accommodate them, often committing to lifelong learning that supports their success.

 

 

Develop a growth mindset

Did you know that learning – at any age – has a profound impact on the brain?

That’s what the growth mindset advocates: challenge yourself with something new, and your brain will form newer, stronger connections.

As Dweck herself will tell you, adopting a growth mindset is all about embracing the power of “yet”.

You don’t know something……yet.

You can’t do it……yet.

Even as an adult, you’re on a learning curve and your effort, focus and perseverance are what will help you continue to grow.

That thing you’ve been wanting to learn? Do it! That course you’ve wanted to take? Start it!

It’s never too late!

 

Growth Mindset Activities

Cultivating a growth mindset starts with you. While you can binge growth mindset TED Talks or read inspirational growth mindset quotes, we’re here to show you another approach. An approach that will help you create some epic experiences.

 

Activity #1: Introspection

Introspection is a great method when you’re engaging in growth mindset activities. Take the time to reflect on your triumphs and challenges.

One growth mindset activity to take part in is the rose, thorn, and bud technique.

🌹 Rose: This part highlights a positive event. It can consist of celebrating the small victories, successes, and appreciating the moments that went well.

💥 Thorn: This is a setback or anything negative that may have occurred. Thorns focus on challenges and roadblocks that may have hindered any work.

🌱 Bud: This area refers to something you’re looking forward to in the future. This is an opportunity to explore possible outcomes and apply new learnings.

This growth mindset activity gives you the opportunity to debrief and flush out any lingering thoughts that may be brewing in your mind.

Part of developing a growth mindset is reflecting and believing that your outcome isn’t end-all. This exercise can help you shift from a fixed to a growth mindset.

Growth mindset activities are about pushing the boundaries. With a growth mindset you start to understand you have control over your own destiny.

 

Activity #2: Find the positives

Another way to start implementing a growth mindset is by putting a positive spin onto any situation. Merely changing the language can shift your mentality. Repeating positive affirmations and thoughts will brighten your overall attitude.

Try repeating these phrases to yourself:

  • I strive for progress, not perfection.
  • When I don’t succeed, I try again.
  • There is a way around this.
  • I wonder what this experience is trying to teach me?
  • I can learn from my mistakes.
  • I haven’t figured it out yet.
  • It’s OK to make mistakes.
  • This is not a dead-end.

A growth mindset operates on the idea of reframing thoughts from negative to positive. It takes ownership of your results and decisions, so you can achieve your goals.

We challenge you to practice restructuring your thought process to help you seek out growth opportunities.

Growth mindset activities not only include mental power but physical power too. Look into mediating as you transition into a growth mindset.

 

 

Activity #3: Mindfulness

A growth mindset isn’t just mental, it also requires a bit of a physical shift. The mind and body go hand-in-hand when evolving into a growth mindset.

While there are many ways to develop a growth mindset, try engaging in mindfulness activities. This practice weeds out any interpretation or judgment and allows you to focus on the present moment.

Try mindfulness activities like these:

  • Breathing exercises
  • Mediation
  • Walking
  • Stretching
  • Laying down

As simple as these tasks are, they can have a profound effect on the mind. While you’re walking, listening to your breath, or clearing your mind, take the time to focus on the task at hand.

Bring awareness to your thoughts and surroundings. Pursuing mindfulness activities can bring you new experiences and perspectives to familiar situations.

 

 

Growth Mindset Activities – Final thought

The list of growth mindset activities is abundant. Out of them all, there is no superior method to develop a growth mindset. The key is to find the methods that work best for you.

So, adopt the attitude to experiment and see what you like. After all, trying these growth mindset activities will develop your mindset to begin with.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@mydoshtips.com. I would love to hear from you!

I really hope you found inspiration in this article.

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Development board for later!

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Growth Mindset Meaning – Simple Guide!

Having a “growth mindset” has never been more important than now. The world is changing at an incredibly fast pace, and there are new challenges we must face every day.

Our way of life is changing, norms are changing, and we must keep up and adjust to all of these changes. This is why having a growth mindset is so necessary.

Growth Mindset” is a term you often hear within the world of education, especially when looking for ways to improve academically. But what exactly does it mean, and why is it so important to have a “Growth Mindset?”

 

 

Growth Mindset Meaning

I while ago, I came across the research of Professor Carol Dweck about how our Mindsets have a massive impact on motivation and, in particular, our motivation to learn new things.

Recent neuroscience has revealed some astonishing revelations about how our brains can be altered to shape intelligence.

The beliefs we hold about our intelligence can greatly impact on the language and behaviour we exhibit on a day-to-day basis.

If these beliefs are rooted in out-dated notions that the brain is static and does not change (what we are born with is our lot), this can greatly impinge on what we are able to achieve in life and how we think about ourselves.

From Dweck’s findings, she coined the terms Fixed and Growth Mindset. We are all a mixture of both. As the names suggest, a Fixed Mindset stems from the belief that the intelligence you are born with is fixed and cannot change, what you are born with is what you have.

growth-mindset-meaning

A Growth Mindset stems from the idea that intelligence can be grown as a result of specific, targeted actions of which we are in control. This is where the Mindset training becomes a tool of self-regulation and can help children to see the reasons behind taking particular actions for their learning.

Having a Growth Mindset is about progress and change. It focuses on the reasons why this action may not occur and what we can do to change that.

It goes without saying that everyone, not just professionals, should strive for a growth mindset. You have the power to climb mountains, brave storms, and ride the waves!

Now, let’s kick fixed mindset out and start developing a growth mindset!

 

Why is growth mindset important?

Implementing a growth mindset is important because:

  • It supports the development of resilience
  • It supports self-regulation
  • It helps us to recognise the importance of challenge, struggle, mistakes and failure in learning and innovation
  • It provides a means by which to tackle mental health issues which stem from a lack of belief in one’s self and one’s abilities
  • It supports the cultivation of creativity
  • It helps us to find courage and motivation which creates progress
  • It helps us to achieve more
  • It helps us to be happier and more satisfied

 

 

10 ways to develop a growth mindset

Now that you have an idea of what a growth mindset is, let’s dig a little deeper. We have compiled 10 techniques to help you unlock the growth mindset part of your brain. Let’s get started!

 

Reflect

Take time to acknowledge, reflect, and embrace all your failures. Becoming aware of your areas of improvement is the stepping stone in cultivating a growth mindset. Sweeping your weaknesses under the rug will only inhibit your ability to reach success.

 

Find your purpose

In a growth mindset TED Talk led by Charlotte Barber, the young speaker explains how fostering a “growth mindset with a strong purpose and a toned resilience muscle, you’ll find that there are always other ways to achieve your goals.” We agree. Take time to reflect and find your purpose.

 

Take on challenges

Part of developing a growth mindset is shattering the negative perception of a challenge. Embrace challenges and view them as fruitful learning experiences that you would not get otherwise. Elbert Hubbard once said,The greatest mistake you can make in life is to be continually fearing you will make a mistake.”

 

Foster grit

Grit is the ability to persevere through obstacles in order to reach a meaningful end-goal. Hold on to grit. It gives that internal push to keep moving forward and fulfil your commitments.

 

Incorporate “yet” 

Integrating the word yet into your vocabulary signals that despite any struggles, you can overcome anything. It’s a matter of time and little effort. Practicing growth mindset activities like yet starts shifting that fixed mindset to a growth mindset.

 

Write down goals

Growth mindset people are aware that once one goal is down, they have others lined up to pursue. Create clear, realistic goals based on your passion and purpose. And be sure to give yourself enough time to conquer them thoroughly.

 

 

Alter your attitude

Fixed mindsets tend to harbour negative, pessimistic, and no-can-do attitudes. Kick those thoughts out now. The power of positive, optimistic thinking can instantly shift your mood that not only inspires you but others around you as well.

 

 

Ask for constructive feedback

A growth mindset proactively sources out feedback from peers, friends, and leadership. It’s a chance to find lessons, learn from mistakes, and place efforts into skills that will help in the long run.

 

Practice mindfulness/meditation

Mental and physical activities are another piece of the growth mindset formula. Mediation, walking, or even stretching allows you to focus on the present moment, mediate on your surroundings, and brings clarity to a cloudy mind.

 

 

Appreciate the journey

An important factor when building a growth mindset is seeing the value in your journey. When you are fixated on the outcome, you miss out on valuable learning moments that can improve your professional development overall. A growth mindset sees beauty in struggling.

 

Growth Mindset Meaning – Final thought

Developing a growth mindset isn’t an easy task but is definitely worth the time and effort. By adapting one is not only a better way to learn but also a better way to life live.

In order to develop a growth mindset, you must change your perspective and cultivate self-acceptance, as approval from others and fear of embarrassment can prevent a growth mindset.

While learning something new, view challenges as opportunities to grow, and view errors or mistakes as lessons learned.

Try to redefine what failure means to you, and remember that patience is key.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@mydoshtips.com. I would love to hear from you!

I really hope you found inspiration in this article.

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Development board for later!

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positive-mindset

10 Habits of People with a Positive Mindset

When I was younger, in my teens, early 20s, and even through to my 30’s – I was trapped. Not physically, but mentally: by the destructive thought pattern called pessimism.

This negative thinking poisoned what might have been a pretty good and opportunity-filled childhood, adolescence, and early adulthood.

This pessimism created ceilings and walls where there really were none.

Throughout the period when I was ridden by pessimism, my life and I mostly stood still. Looking back, it was a terrible waste.

If you are in pessimistic place, you don’t have to stay there for the rest of your life. I didn’t, for I learned to replace my negative thinking with optimism.

 

 

Are you an optimist or pessimist?

Are you more of an optimist or a pessimist? What do these words mean to you?

If you’re uncertain, perhaps the question should be more specific: what do you think about your life? How do you see your future? Is it more pain and misery or rainbows and butterflies?

The modern world makes it truly difficult to be naturally positive. From our busy, fast-paced lives, to all the negativity, scarcity, violence, and fear that we’re constantly bombarded with on TV and online, it would be cynical to say it’s easy to be happy nowadays.

The COVID-19 crisis brought even more troubles to our plates, with all the uncertainty about the future and the economic crisis we’re facing.

In such circumstances, slipping into a negative state of mind can happen without even noticing. You just wake up one day thinking: when did it all go downhill?

A negative attitude is a sure way towards achieving total life dissatisfaction and pushing people away from yourself.

If you’ve had a few bad experiences when you’ve tried to change or influence the world around you, then it’s likely that only resulted in further disappointment.

10-Habits-of-People-with-a-Positive-Mindset

However, there’s always one thing you can do, and it is no small matter but something achievable if you really want to do it—change yourself. How?

By achieving a positive mindset.

It may sound like a cliché, but the benefits of a positive mindset are real and demonstrated by multiple scientific studies.

A positive mindset is a game-changer, as it will further elevate and improve your attitude and behaviour, and make you a happier person in the process.

This article is all about showing you what, how, and why of achieving a positive mindset and attitude in life.

I will explore 10 positivity habits that have helped me to go from someone who was pessimistic most of the time, to someone who is now optimistic almost all the time.

I recommend to not try to add all the habits at one go, but to try a few for a while before adding more. This way you will have time to adapt to them.

So, let’s get started.

 

10 Habits of People with a Positive Mindset

Start the day with a positive affirmation

How you start the morning sets the tone for the rest of the day. Have you ever woken up late, panicked, and then felt like nothing good happened the rest of the day?

This is likely because you started out the day with a negative emotion and a pessimistic view that carried into every other event you experienced.

Instead of letting this dominate you, start your day with positive affirmations. Talk to yourself in the mirror, even if you feel silly, with statements like, “Today will be a good day” or “I’m going to be awesome today.” You’ll be amazed how much your day improves.

 

 

Practice Gratitude

One of the quickest ways to shift your focus away from negativity, judgment, and disappointment is to list the things in your life for which you are grateful.

Be grateful to be gainfully employed, to sleep in a bed each night, for the sun that comes up each morning, for the waiter who greets you with a smile, for the people that love and care for you, and for a body that lets you experience life each day.

positive-mindset

Practicing gratefulness can cause almost an immediate shift in your perspective. Keeping a daily gratitude journal, even digitally, can help remind you to keep life’s blessings at the forefront of your mind.

Another strategy is to have a gratitude partner—someone who can support you in your journey to positive thinking. Each day, text, email or tell each other three things for which you are grateful. Think of this person as your accountability partner for your path to healthy thinking.

 

 

Focus on the present

I’m talking about the present—not today, not this hour, only this exact moment. You might be getting chewed out by your boss, but what in this exact moment is happening that’s so bad?

Forget the comment he made five minutes ago. Forget what he might say five minutes from now. Focus on this one, individual moment.

In most situations, you’ll find it’s not as bad as you imagine it to be. Most sources of negativity stem from a memory of a recent event or the exaggerated imagination of a potential future event.

Stay in the present moment, and watch your life transform.

 

 

Read a book

Books are an invaluable resource at your disposal. They teach, encourage, ridicule, and even lift your spirits.

One of the things you need to do if you want to create and foster a positive mindset is crack open a book and read it.

There are countless books out there, available either in soft or hard copies. There are advantages and disadvantages to reading either a soft or hard copy, but at the end of the day, you get to read a book.

When looking for a book to read, look for ones that will lift your positivity, and leave you feeling better.

There are inspirational books that are solely tailored to give you a positive mindset. If you are unsure about such books, you can ask for help from the bookstore you decide to get your books from.

You can also ask for guidance from your circle of friends regarding any books that would give you a positive mindset.

If you read a book and find it helpful, don’t feel shy to recommend it to your friends, or someone you think might need it.

There is a never-ending list of self-development books out there to learn from.

 

Write down your goals

Writing down your goals is a great habit to have when you want to live a more positive life. It means you have a clear vision of what you want and how you want to get there.

Writing down your goals will program your brain to help you find the positive steps you can take to achieve them.

It will alert your brain to notice things and events that are related to your goal. You will automatically be more aware of certain events, opportunities and people who can be helpful.

You’ll also be clearer about what you want, and this will sneak into your conversation and your general attitude, where others can pick up on it.

 

 

Reframe your challenges

There are no dead ends, only re-directions. Although we might try, there are very few things in life that we have complete control over.

We should not let uncontrollable occurrences from the outside turn our inner to mush. What we can control is the effort that we put in and when we give our full effort, there is no reason for regret.

Have fun with challenges, embrace them as adventures instead of attempting to resist an experience for growth. Sometimes you win and sometimes you learn.Robert Kiyosaki

 

Transform negative self-talk into positive self-talk

Negative self-talk can creep up easily and is often hard to notice. You might think I’m so bad at this or I shouldn’t have tried that.

But these thoughts turn into internalised feelings and might cement your conceptions of yourself. When you catch yourself doing this, stop and replace those negative messages with positive ones.

For example, “I’m so bad at this becomes Once I get more practice, I’ll be way better at thisI shouldn’t have tried becomes That didn’t work out as planned – maybe next time”.

 

Focus on role models in order to strengthen your weaknesses

As creatures of comfort, we often refuse to abandon our comfort zone, lacking the motivation, especially after having experienced the outcomes of our weaknesses.

When we do not feel the urge to strive for better, the figure of role models could help us to score big in the game of positive thinking.

Through those that we admire (not envy), we can be driven for better in the path for self-improvement.

Positive people find their role models among those people they love. Focus on those traces from each role model that you would also like to get in order to become your best you.

 

Have a solid morning routine

What do you do when you wake up? Groan about how tired you are? Check your phone for work emails or scroll through an endless feed of Instagram posts? Do those choices make you happy? Or are they more reactionary at this point?

A naturally positive person doesn’t wake up and engage in activities that are stressful or sucks the joy out of them.

They have a morning routine that energises them; one that puts them in the right mindset for positivity.

morning-routine

That could be making a hot pot of coffee and enjoying the fresh air outside on their patio. Maybe that looks like going for a morning walk. Perhaps they even journal their thoughts and write down what they’re grateful for.

The key takeaway here is this: you can’t become a positive person if the very first moments of your day take away from your happiness.

 

 

Make someone else smile

Who do you think about most of the time? If we answered honestly, most of us would say themselves.

It’s good to hold ourselves accountable, take responsibility for our life roles, hygiene, food, etc. but set a goal for each day to make someone else smile.

Think about someone else’s happiness and it will help us to realize our immense impact that our attitude and expression has on the people around us.

 

10 Habits of People with a Positive Mindset – Final thought

Sometimes the task of changing out mindset can be difficult. We think that we have to control every single thought, however, that is not the case.

All you need to do is start making small changes in our daily life and eventually those changes will snowball into something bigger and better in the coming days, months and even years.

All you have to do is start. Start making the effort. Start trying to change.

If you make one small change and do it successfully, you are more likely to make more successful, bigger changes in the future.

So, the only thing that you need to do is start.

I hope you all got as much out of this article as I did when I wrote it.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@mydoshtips.com. I would love to hear from you!

I really hope you found inspiration in this article.

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Development board for later!

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mindfulness-practice-guide

Mindfulness Practice Guide

Today I will be talking you through our Mindfulness Practice Guide.

Have you ever drove somewhere and realised you don’t remember the drive? Or eaten something and it’s gone before you’ve really tasted it?

Have you ever blown up on someone and wondered where it came from? We tend to rush through life, living in the past or worrying about the future, instead of living in the moment and enjoying life.

I think that life is about the here and now. If we dwell on the past, we are missing out on what could be today.

If we spend all of our time worrying about or planning the future, we actually never get there. The future we want for ourselves will never happen unless we are taking steps towards it right now, today.

This is where mindfulness comes in. I’ve talked a little bit about mindfulness in some of my other posts, but I wanted to put mindfulness in the spotlight for once, because it can bring so much goodness to your life.

 

 

What is Mindfulness?

To keep it simple, being mindful means remaining present. Despite the hectic nature of our modern-day world, practicing mindfulness encourages self-awareness, acceptance, and taking in the moment. It allows you to truly focus on what you’re doing right now.

Mindfulness stems from ancient Buddhist meditation teachings, but Jon Kabat-Zinn adapted the concept in 1979. Over the last few years, mindfulness has gained a lot of popularity. This may be due to more mainstream coverage, publications like Mindful, and the power of social media!

After doing some research, I also found that mindfulness is often used in therapy. This is because it’s thought to help with anxiety and stress!

 

Why is Mindfulness important?

On autopilot we are so busy doing that we forget to be aware and really live our lives to the full. We leave ourselves open to depression, anxiety and stress.

When we practice mindful living, we wake up from this dreamlike state and fully participate in life.

Now let’s go into the Mindfulness practice guide.

 

Mindfulness practice guide

How to practice Mindfulness daily

Before anything, remember to always be kind to yourself. It’s perfectly okay (and normal) if your mind starts to wander. Don’t let that discourage you!

Keep it simple. For example, you might be cleaning your room after a long day. Maybe work was stressful and it left you feeling burned out.

Take in the moment around you, fully. What do you hear? What do you see and smell? Notice the breeze coming from your slightly cracked opened window. What does the cool air feel like on your skin? Take a few deep breathes, in and out, and relax your muscles. Keep doing this for a few moments until your mind begins to slow down.

Related posts:

Want to find out how practicing Mindfulness helped me with my negative thoughts? Mindfulness and meditation go hand in hand – See below:

 

 

Mindful breathing

It is said that if you want to save yourself thousands in psychologist fees, simply learn how to breathe mindfully.

The breath is a good place to start, because we are breathing all the time, although usually unconsciously.

By tuning in we can unify our mind and body and become tied to the present moment.

By taking five deep breaths You can instantly feel tension and stress floating away.

Feel the breath coming into your body through the tips of your nostrils and then leaving your body again. Try envisioning your breath as a circle.

Visualise the inhales filling up half the circle then flowing directly into the exhales. It is a continuous motion. Whenever you notice your mind has wandered, bring it back to the breath.

If you want to take it one step further, on your inhales envision white healing light entering your body and, on your exhale, envision anxiety and tension leaving your body. Leave reminders for yourself throughout the day to breath

 

Focus on the present moment without judgement

Don’t dwell on your past mistakes and worry too much about the future. Stop being obsessed about a problem or a solution.

You need to learn to fully accept yourself in the moment. It’s not about avoiding a situation. It’s more about being present without being too attached to the outcome.

There is no right or wrong either, so try not to judge yourself.

mindfulness-practice-guide

Our minds can run away with themselves. Reacting to these thoughts can cause anxiety and stress. We can feel guilty or ashamed of our thoughts. But what if we just allowed those thoughts to pass gently? Without judging them as they arise?

Take a few minutes to focus on your thoughts. Notice them coming and going without judging and labelling. If you do judge or react to any thoughts, acknowledge that, and then gently let the thought pass.

Being mindful in this way helps you to develop an awareness and understanding of how your thoughts affect you, and how you can better control your thoughts every day.

Top tip:

Some great channels that I use for mindfulness videos, are the following:

 

 

Awareness of your bodily sensations

So often we live in our heads and we completely forget about our body, unless of course, we are in distress.

And here’s the problem:

We think that our mind is completely separate from our physical body.

But it’s not.

To become aware of your body, send your breath to different parts and acknowledge those body parts.

  • Notice the tingling in your fingers
  • Release the stress in your stomach
  • Become aware of the top of your head and the tension in your neck

Becoming aware of your body will bring you into the present moment. It will fine-tune your senses and quiet the mind.

 

 

Spend time in nature, even if it’s just your garden

The sounds and sights of a bustling city are fun, but overstimulating. Sometimes, it’s nice to get away and enjoy a quieter atmosphere. Nothing is quite as relaxing as being in nature. Plus, it’s a great way to take in the present moment.

Even if you live in the heart of a city, find a calming spot nearby. It can be a beach, the park, or even your garden.

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Allow yourself to drop events from the day for just a moment. Watch the ocean waves crash against the sand. Sit underneath a tree in an open field. It’s just you and the calmness of a simplistic moment like this one.

I regularly take my dog for a walk over the local lake.  When I’m there, I take deep breaths, taking in the fresh air. I listen to the sounds, watch the birds, and I enjoy the smells. Depending on what weather it is, the lake always smells differently.

If you don’t have the luxury of local lake, try take a walking break during the day and go to a park or the woods/forest. Notice everything around you and enjoy. You’ll return to everyday life recharged and with a fresh mind.

 

Take a mindful shower

Being mindful doesn’t require much effort. You can be mindful with every little task. Try to take a mindful shower. Feel the water touching your skin and notice the temperature of the water.

Focus on smell of the soap, it will give a calming effect. Listen as the water hits your skin and falls on the floor. Touch your skin and notice what this is like for you.

Pay attention to your feelings. Do fresh? Be aware of your thoughts and feelings as you do this. This will also enhance the need to care for yourself, which is a very good practice for your personal wellbeing.

 

The five senses exercise

This one is pretty self-explanatory. You notice something that you are experiencing with each of the five senses.

  • 5 things you can see. Try to choose things that you don’t normally notice.
  • 4 things you can feel. What textures, surfaces and sensations can you feel?
  • 3 things you can hear. Notice what you can hear in the background. Try to separate the sounds.
  • 2 things you can smell. Take notice of pleasant or unpleasant odours.
  • 1 thing you can taste.

 

Eat mindfully

Mindfulness doesn’t just apply to emotions and thoughts, but to what you physically do too.

If you scoff down a load of food and find yourself reaching back into the fridge shortly afterwards, chances are you were distracted while eating and weren’t fully paying attention to the tastes and feeling of being full.

You were distracted by the fact that you ate. Focus your attention on the food in front of you.

 

Meditate, even if you’re too busy

Pick a regular time to meditate every day, such as on the commute to work on at the end of your lunch break.

mindfulness-practice-guide

Meditating is as simple as a breath in and out. You can meditate in the car, on the bus, on a lunch break or any time that you have a few minutes to disconnect from the stress of life.

Download some podcasts or apps about meditation and they will guide you on what to do. If you can spend hours scrolling on social media every day, you can spare 10 minutes to check in with your thoughts.

Related post:

Want to know more about how meditation can have massive benefits to your mental health when implemented into your daily routine? Then see our post below:

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Fully listen to the person in front of you

Do you find yourself listening to a friend or co-worker talking and you just nod and say yeah really? no way throughout the conversation?

Are you actually listening to what they’re telling you? If someone is giving you their time you should take it as a huge compliment.

They could be giving it to anyone else but they’re choosing to spend this moment solely with you, so show them thanks by being fully engaged with what they’re saying.

Ask questions and delve deeper into the conversation and don’t glance at your phone or let your thoughts wander to something you deem more important.

 

Slow down when you need to

It’s okay to do nothing and just be, especially when you need to heal from a bad experience. It’s ok to take a break from your busy schedule and do the things that you love.

Everyone needs some downtime to recharge and you don’t have to feel guilty for being ‘selfish’ once in a while.

Self-love is necessary.

Related post:

Want to find out more about how slowing down and focusing on the present can help you be more confident? Then the see post below:

 

 

Empty your mind

Can you count the number of thoughts you have right now? I’m sure I can’t because there are always new thoughts popping in my mind while losing track of others.

It feels like a crowded highway inside the mind. Trying to let all the thoughts fade away and clear the path in front of you can feel liberating. It gives you time to connect with yourself.

For a mindful minute try to observe your thoughts and imagine blowing them away like bubbles.

Related post:

Want to find out how a brain dump exercise is great for decluttering your mind? Then the see post below:

 

 

Trust and acceptance

one of the most painful, kind of slap-in-the-face truths you can learn in life, is that things you never thought could happen to you, happen.

Another thing you learn along the way is that you’re much stronger than you give yourself credit for.

At one point or another, you might face situations or events that seem cruel, unreal and unfair.

Things that are hard to accept and move on from. That’s when you have to trust yourself and take responsibility for your own feelings and actions.

 

 

Mindfulness practice guide

I can’t tell you that your life will change instantly but I can tell you how my life has changed.

Since I began practicing Mindfulness, I have become so much more aware. I’m aware of other people’s feelings, I notice the beauty in life and because of this I can appreciate this life a lot more.

I don’t let the little things get to me so much, I can take a breath and realise that I don’t need to react to this situation.

In reality my life hasn’t changed, the things that used to stress me out are still there for the main part. It’s how I choose to respond to these stressors that is different. The change is within me, not life that happens around me.

That’s the beauty of Mindfulness you don’t need to take on the world, just yourself.

I would recommend to anyone to give Mindfulness a try. If you have already began the practice, how is it going for you?  Do you have any other Mindfulness activities you would like to share? I look forward to hearing them.

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Care board for later!

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overcoming-negative-thoughts

Overcoming Negative Thoughts – Simple Guide!

Today I will be discussing overcoming negative thoughts.

When you’re having negative thoughts, you know that getting your mind off of it is easier said than done.

In fact, research shows that when people are instructed not to think about a specific topic, it makes it even harder to get that topic out of their minds. But rehashing negative thoughts over and over in your head, also known as rumination, can be unpleasant and counterproductive—and in some cases, it can even lead to chronic depression.

Luckily, there are a few techniques that can help you stop negative thinking and refocus your mind on something positive, the best though, is to distract yourself with something else, something that requires focus and best of all, is productive and helps you improve your life.

Disclaimer: I am not in any way a certified therapist so all the advice is given from my own experience and should not be taken as medical advice. 

 

 

Overcoming Negative Thoughts

So here are some tips and tricks to get started. They worked wonders for me.  By following these guidelines, I have gone from being a pessimist and perfectionist, to having a strong and healthy mind where I have the self-belief and confidence to try new things (like this blog), to just go for it.

And my positive mindset means that when I do have negative thoughts (because I am just human, I can’t switch them off completely), I can redirect my thoughts without allowing them to infiltrate my emotions and ruin my good mood for the day.

 

Surround yourself with positive people

People who we spend most of our time with often determine our thought process. If a colleague of yours has a habit of judging people from their dressing sense, you are bound to feel conscious about your own dressing sense when you are around them.

Similarly, when you are with someone who doesn’t have a habit of fault-finding and always manages to appreciate little things in people, you will feel good about how they make you see things in a positive light.

Energy, negative or positive, spreads fast and you don’t want to be wasting your time sitting amongst those who aren’t helping you in beating negativity.

Related post:

Want to find out more bout how to develop a positive mindset? Then the see post below:

 

 

Recognise negative thoughts and silence them

If you want to maximize your positivity, I recommend that you start to learn to silence any negative thoughts.

You need to stop them telling you that you can’t do it, that you don’t have what it takes.

Paying attention to discouraging thoughts that don’t believe in you automatically decreases your self-confidence and prevents you from acting.

Negative self-talk, it happens to all of us and it’s hard to control.

overcoming-negative-thoughts

Those negative thoughts come to our mind, most of the time without us even knowing why. But that’s’ okay, don’t beat yourself up for that.

However, it’s really important that you learn how to recognize negative self-talk as soon as it occurs, in order to lessen its power.

When you’re able to identify negative thoughts, it’s then much easier not to listen to them and to replace them with neutral thoughts – or even better – with positive thoughts if you can.

When you’re able to recognise negative self-talk, you can finally ignore your inner critic!

So that’s why being self-aware of your own thoughts is so important!

Related post:

Want to find out more about how slowing down and focusing on the present can help you be more confident? Then the see post below:

 

 

Learn from the past

It’s never fun when we make mistakes or fail. It doesn’t feel good, and we feel bad for a while. Still, it’s no use going back to it several times after the fact.

Let’s say you made a mistake at work and your boss scolds you. It sucks at the moment. But then it’s done and you go home. When we ruminate, we go back to the moment when we messed up and we get scolded, and relive the moment repeatedly.

This is what makes us feel even worse than the actual situation. It’s almost like we’re punishing ourselves repeatedly for that one mistake. Instead of doing that, take it as a lesson to learn from.

Think about the situation once again if you will, and think about how you can prevent that from happening again.

What actions can you take next time to make sure to do it right? Once you’ve figured it out, take note of the action, and let go of the mistake.

 

Live in and come back to this moment

When you’re tapping into negative thinking then you’re often thinking about something that happened. Or something that may happen. Or both, all jumbled up as your mood and thoughts sink.

To snap out of that put your attention fully into this moment instead. Into what’s here right now.

Start making it a habit to spend more of your time in the present moment and you’ll, in my experience, naturally have fewer negative thoughts and be more open and constructive.

A couple of ways to bring yourself back to being mindful and this moment are:

Focus only on your breathing.

overcoming-negative-thoughts

Take a 1–2-minute pause right now and take a little deeper breath than you usually do. Make sure you’re breathing with your stomach and through your nose.

During this time focus only on the air going in and out and nothing else.

Take in the world around you.

Take a 1–2-minute break, get out of your head and put your attention on what’s around you right now. Nothing else.

Just focus on the people walking by outside your window, the muffled words and noises from the street, the smells around you and the sun shining in and warming your skin.

Related posts:

Want to find out how practicing Mindfulness helped me with my negative thoughts? Then see below:

Top tips:

Some great channels that I use for mindfulness videos, are the following:

I also recommend the following books to read:

 

 

Remember to let things go

As much as you’d like to control everything that happens, truth is you can’t. This is an especially tough pill to swallow for people who like to be in control all the time.

However, we need to remember that there’s only so much that we can control. Most other things are beyond our control, and that’s just how it’s always been and always will be.

See the beauty of letting go. Once you let go, you’ll feel free of the drama.

 

Set boundaries around social media

Just like it’s important to protect yourself from toxic relationships by setting boundaries, they also need to be set around social media.

Many of us are using social outlets for hours every single day. This can lead to comparing ourselves to others, negative thoughts, and even anxiety.

study found that when volunteers limited their social media use to just 30 minutes per day, they had major improvements in their well-being. Some even felt less lonely and less depressed.

What does this tell us? This is proof that stepping away from our phones and not immersing ourselves in the social media world all day can actually have a very positive effect on our mood.

The result may be less negativity, and you may even find you have more time and energy to put into things that truly matter (like self-care and spending time with loved ones).

 

Energise your morning routine

Mornings set the tone of your day. When you feel sluggish in the morning, you can bring the same disposition all throughout the day.

Pump up your morning routine to start the day with a bang. You don’t need to wake up as early as 4 AM as other successful people do. Follow what works for you.

Planning your day in advance towards a particular goal helps create a laser focus on what needs to be done. Some routines that you should do in the morning:

  • Meditation
  • Setting your top 3 priorities for the day
  • A 20-minute exercise ((At the very least)
  • Listening to a podcast or reading a book

Related post:

Want to find out how out how implementing a morning routine into your life can have massive benefits to your mindset? Then see our post below:

 

 

Start meditating

I remember when I started meditating sitting for 7 minutes was excruciatingly painful. Now I sit for 30/40 minutes and I love it (mostly).

Meditation was the doorway to so many new things for me. It taught me to be more present in my daily life. It taught me to witness or observe my thoughts and feelings instead of getting hooked by them. It taught me to hear my own soul speak. It helped me more confident and not get wrapped up in negative thoughts.

I knew my meditation practice was making a difference with how I am in my everyday life. I once had a short fuse and temper, but now I am a more peaceful person.

overcoming-negative-thoughts

It has had a massive impact on my life.

Instead of having emotional meltdowns, over certain situations, I feel complete peace. I smile joyfully and takes things in my flow.

That is the power of meditation. It naturally turns you into a calmer, confident, more peaceful person. Make it a part of your daily routine.

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Practice a brain dump exercise

Brain Dumping is a form of psychological Self Care that gives you a feeling that you can free yourself of negative thoughts by writing them on a piece of paper.

Negative thoughts find a way to creep in when the mind is cluttered with all kinds of thoughts. You need to declutter your mind in order to make space for positive thoughts to set in.

Brain Dumping is one of the most useful ways to get rid of the negative thoughts and clear your mind.

Related post:

Want to find out how a brain dump exercise is great for decluttering your mind? Then the see post below:

 

 

Positive affirmations

Affirmations are a great way to appeal to the good side of any individual. The sad truth is, you often, by default, speak ill of yourself every day. Positive affirmations can turn the table around. They are like the essential elements for a plant to grow. Without them, the plant will wither and die.

Create a list of at least three affirmations per day. Recite these affirmations throughout the day when it’s tough.

 

 

Overcoming Negative Thoughts – Final Thought

Many a times, negativity makes you believe that the problem lies within you. But the fact is, it’s how you allow yourself to feel that determines what your mind will eventually think.

If you feel happy and grateful about everything that you have, negativity can come nowhere near you. Get over the feelings of regret, hate, jealousy and sadness and you will find yourself feeling more alive and positive.

What are you tips for dealing with negative thoughts? I would love to hear them.

If you found this post useful, you might want to save THIS PIN below to your Self-Care board for later!

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self-confidence-building-tips

self-Confidence Building Tips – Simple Guide!

If you asked 100 people the question what is confidence? you would get 100 different answers. But one thing’s for sure, most people want it or want more of it. Why? Because, quite simply, confidence is a life changer.

Confidence can really make the difference between success and failure. So, it’s not surprising that when we struggle to do something, it’s our ‘lack of confidence’ that often gets the blame.

Imagine confidence as a medicine. Imagine being able to have a good dose of it whenever you need it. Who would not want some of that?

We sometimes struggle to find ways to gain confidence in ourselves.  But making a few small changes can really boost your confidence and make you feel more empowered.

Because here’s the thing: Most of us are doing our best on a daily basis.  We try to be good spouses, good parents, good employees, good citizens, etc.  So, we should feel confident in ourselves!

Here are 11 simple ways to feel more confident.

Disclaimer: I am not in any way a certified Councillor or Therapist so all the advice is given from my own experience.

 

 

self-confidence building tips

Look after yourself

Self-care is the most neglected thing with the majority of people. We are so busy doing everything else and forget to look after ourselves.

What we don’t know is how important self-care is to everyday life. In this post, let’s see how self-confidence relates to self-care.

Self-confidence depends on a combination of a few things, such as

  • Emotional health,
  • Social health,
  • And physical health.

Deeper explanation

Self-care, in simple terms, means taking good care of yourself, physically, emotionally, and socially, all balanced in that order.

When you practice self-care, you tend to feel good about yourself; you will have your ideal weight, you will know what makes you happy and what doesn’t, and you will understand yourself more deeply. This will help you in knowing how to tackle challenges as well.

So, look after yourself to help understand yourself better. Make time to exercise, meet friends, read, and practice all other examples of self-care you can read here.

Related posts:

Interested in learning more about self-care and how implementing it into your daily life can help you massively? Then see our posts below:

 

 

Block negative people

It’s universally accepted that we are own worst enemy, but some of us have a source of negativity in our lives that is toxic.

It will be much easier to be more positive and practice self-love if you are surrounded by people who care about your well-being.

People who constantly put you down, are critical of your behaviour, and judge your decisions will only be another obstacle for you to overcome.

self-confidence-building-tips

Sometimes we are in situations where we can’t remove a negative person from our life. In that case, try hard to constantly be mindful of your own perception of your current situation and feelings about your life. Don’t let their negative words influence your mindset.

For others, it may be a certain behaviour that is contributing to the negativity in their lives. Such as social media, where we can constantly feel the need to compare ourselves and our lives to others.

While strongholds are hard to break free from, try your best to limit engaging in any activity that you know makes you feel bad about yourself.

 

Recognise negative thoughts and silence them

If you want to maximize your self-confidence, I recommend that you start to learn to silence any negative thoughts.

You need to stop them telling you that you can’t do it, that you don’t have what it takes.

Paying attention to discouraging thoughts that don’t believe in you automatically decreases your self-confidence and prevents you from acting.

Negative self-talk, it happens to all of us and it’s hard to control.

Those negative thoughts come to our mind, most of the time without us even knowing why. But that’s’ okay, don’t beat yourself up for that.

However, it’s really important that you learn how to recognize negative self-talk as soon as it occurs, in order to lessen its power.

When you’re able to identify negative thoughts, it’s then much easier not to listen to them and to replace them with neutral thoughts – or even better – with positive thoughts if you can.

When you’re able to recognise negative self-talk, you can finally ignore your inner critic!

So that’s why being self-aware of your own thoughts is so important!

Related posts:

Want to find out how practicing Mindfulness helped me with my negative thoughts? Then see below:

Top tips:

Some great channels that I use for mindfulness videos, are the following:

I also recommend the following books to read:

 

 

Practice positive thinking

Conversely, having a positive attitude is a true self-confidence builder.

Positive self-talk is encouraging.

Positive thoughts are like your own personal cheerleaders who believe in you and cheerfully support you, no matter what!

You can build a more positive mindset for example by not dwelling on negative experiences, replacing negative thoughts with positive ones and simply by switching your perspective and training yourself to see the glass half full.

Related post:

Want to find out more bout how to develop a positive mindset? Then the see post below:

 

 

Trust your gut

Have you ever felt like you just knew something was off, but you went against your instinct and it felt dis-empowering?  Seriously, if you ever have that feeling, trust your gut.

Push those other feelings aside and trust that you know what to do.  In doing so you will focus on what you see/know/want and you will be able to hone your energy in on that idea; all your power will go there, and you’ll feel confident in your decision.

 

Believe in yourself

Start believing in yourself. It’s time to say I can and then go for it. Step outside of your comfort zone and trust in yourself.

Who cares what other people think of you while you make the decision to go for it! They can say what they want and they can hate on you, but ignore it.

self-confidence-building-tips

It’s time to do things you’ve always wanted to do and take chances on things you are most afraid to go after.

In the end you don’t want to regret not taking the chance in the first place. Once you go for it and see what you are truly capable of then your self-esteem will boost.

Related post:

Want to find out more about how slowing down and focusing on the present can help you be more confident? Then the see post below:

 

 

Start meditating

I remember when I started meditating sitting for 7 minutes was excruciatingly painful. Now I sit for 30/40 minutes and I love it (mostly).

Meditation was the doorway to so many new things for me. It taught me to be more present in my daily life. It taught me to witness or observe my thoughts and feelings instead of getting hooked by them. It taught me to hear my own soul speak. It helped me more confident and not get wrapped up in negative thoughts.

I knew my meditation practice was making a difference with how I am in my everyday life. I once had a short fuse and temper, but now I am a more peaceful person.

It has had a massive impact on my life.

Instead of having emotional meltdowns, over certain situations, I feel complete peace. I smile joyfully and takes things in my flow.

That is the power of meditation. It naturally turns you into a calmer, confident, more peaceful person. Make it a part of your daily routine.

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

List your successes

The best way to boost your confidence is to acknowledge your wins. No matter how big or small your personal accomplishments have been so far, don’t let yourself forget about them.

Keep your successes in mind by listing them down and placing that list where you can see it. It can be something small like finishing a book to something more significant like losing a bunch of weight. If you finished a certain school or you were successful in a project at your work, list it down!

Every time you feel self-doubt creeping into your mind, take a glance at your list of wins and you will notice a smile appearing on your face. If you did it in the past, chances are that you can do it again in the future. Keep that in mind and allow yourself to trust in your potential!

 

Don’t be in competition with others

Probably one of the easiest ways to feel like crap about yourself is to compare yourself to someone else.  But we all have done it at some point.

We usually compare ourselves to people who have more than us, or seem happier than us, or are more fit than us (just to name a few).

self-confidence-building-tips

What we need to do is focus on ourselves and if we want to (insert what you want here: have more money, to be more fit, be a better friend, be a better partner, etc.). Look inward, and remember that sometimes what we see is just the highlight reel of someone’s life.

We see the 20% that’s above the water, when the 80% that’s lurking below could be pretty bad.

 

Write down the things you like about yourself

Journaling might not be a habit for everyone to pick up but it will most likely help you if you give it a fair chance. You only need a few minutes every evening to write your thoughts on paper.

You can write about your day, emotions you experienced or thoughts you had. As long as you keep it in a positive note, you will transform journaling into a great dose of self-empowering.

Writing about yourself and your life in a positive manner will impact the way you understand yourself and also the way you treat yourself.

You might notice that you start to respect yourself more as your self-esteem is boosting with every page!

 

Learn to say no!

NO!

It’s that simple. Just say no to things, you don’t like or don’t want to do.

Stop people-pleasing. The only person you should be pleasing is you.

Saying Yes to people to save your relationship is a harmful habit which kills your confidence slowly.

There is a difference between helping others and being used. It is vital to know the difference between the two in order to honour yourself.

Every time you say no to something insignificant, you say yes to your priorities.

It is necessary to set boundaries within which you can grow. Say no to everything that tries to interfere with your growth and success.

 

Give compliments

We all can agree on one thing. Complements are amazing, and it makes a person feel so special.

You compliment other people. Right?

But do you compliment yourself or pat your back when you do something great? I believe not.

It’s never too late to start complimenting yourself for every little thing you do. You have every right to feel special.

Be the first person to acknowledge your hard work and compliment yourself.

Whenever someone else compliments you, accept it with a smile and believe in it. Take every complement very seriously.

Confidence is not about gaining something new; it is about respecting what you already have.

 

 

Self-confidence building tips – Final thought

Remember, confidence is something you have to focus on and work on to improve.

It does not happen overnight but increasing your confidence is a wonderful thing for your life.

You can become the confident person you want to be! And remember that confidence boosting is a life long journey but you can do it.

What are your tips for building your confidence? I would love to hear them.

If you found this post useful, you might want to save THIS PIN below to your Self-Development board for later!

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how-to-stay-positive-during-the-lockdown

How to Stay Positive During the Lockdown – Simple Guide!

Today I discussing how to stay positive during the lockdown.

As COVID-19 spreads steadily around the world, many of us are finding ourselves spending all of our time at home due to government restrictions.

I have taken advantage of this extra time to focus on how I can be more motivated, organised and practice self-care

This is a difficult and stressful time for us all. Anxiety levels are high and the pressure of having the whole family at home 24/7 can be a lot to handle.

Working from home whilst home schooling is tough, but if your home is a mess and you have no routine this can have an even greater impact on your anxiety levels and mental health.

At a time like this it is vital to for our homes to be a place of comfort and calm. So, if you feel like you need some help then there has never been a better time to get organised.

Let’s get our homes in order, create a daily routine and give us something to focus on.

Today I will be sharing 13 tips to stay positive during a lockdown.

Disclaimer: I am not in any way a certified therapist so all the advice is given from my own experience and should not be taken as medical advice. 

 

 

How to stay positive during the lockdown

Mental & physical health

First of all, I would like to talk about the importance of continuing to take care of your mental and physical health.

The lockdown is frustrating but this could also be an opportunity to develop yourself or an idea you have been putting on the back-burner.

This is a good time to read a book, take an online course and start a new home workout regimen.

There are plenty Platforms online that have lots of courses that you can explore for new careers and hobbies.

Fitness professionals are also developing home online exercises that you can follow along at home with your family.

Physical activity of around 30 minutes daily will help keep you healthy, this could be going outside for walks, run, a ride while keeping a safe distance from others. You can also dance to music, walk up and down the stairs.

If you are working from home, make sure you do not sit in the same position for long periods. Get up and take three minutes breaks every 30 minutes.

 

Practice Mindfulness

When you put Mindfulness into practice your mind will declutter massively!

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

how-to-stay-positive-during-the-lockdown

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!

Related posts:

Want to find out how practicing Mindfulness helped me turn my life around? Then see below:

Top tips:

Some great channels that I use for mindfulness videos, are the following:

I also recommend the following books to read:

 

 

Practice self-care

Last but not least, take some time to look after yourself. The best thing to come out of this experience is the opportunity to slow down and catch your breath.

The first few months of the year tend to be a sprint and we can begin to lose sight of our needs, because we are chasing moving goal posts.

Take time to cook for yourself, to do your chores properly, to spend time with your family doing meaningful things together and also just relaxing.

You now have time to sleep in during what was supposed to be that 1-hour commute, you also have time to read a few pages a day and time to do homework with the kids.

Self-care involves nurturing your relationships as well as looking after your environment. It’s not just bubble baths and fresh bedding – though it is equally important- it’s about finding that much needed balance and tranquillity.

Related post:

Want to find out how to make time for self-care? Then read our posts below:

 

 

Set out a daily routine

This one won’t be for everyone, but for a lot of people it is essential when trying to protect your mental well-being.

Setting out a routine every day can ensure you keep being productive whilst staying indoors on lockdown.

It also gives you a reason to wake up every morning and keeps some normality and stability in your life, as being organised with a routine can often help people feel more in control of their situation.

Having a daily routine also ensures you don’t spend all day in bed doing nothing, which is the worst thing you can do for your mental health and well-being at a crucial time like this.

Even if you don’t do any super productive things, even reading a book or putting a load of washing on is much better than nothing!

Related post:

Want to find out how out how implementing a morning routine into your life can have massive benefits to your mindset? Then see our post below:

 

 

Meditation

I thought this was complete nonsense a few years ago, now I love it.

The one thing that calmed my mind beyond belief, if done properly, is meditation.

This helps you become at peace with your thoughts, and also mindful meditation helps you stay in the present moment.

Self-Care-Tips-During-the-COVID-19-Pandemic

Try to meditate before breakfast, if not, then late afternoon/early evening is a good time to do it.

Meditation will seem like a chore at first, but the more you practice, it will become more of an enjoyable experience that you will look forward to.

There are tonnes of videos on YouTube to help you get started.

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Make a daily to-do list

Knowing your goals is great, it means you know where you want to get to. But that is not enough without knowing what you need to do to get there.

Ultimately, every goal needs to be broken apart as much as possible and written down as a simple list of to-dos.

Having this little list of what you need to get done every day enables you to organise your time and how to tackle things. It helps keep you motivated.

how-to-stay-positive-during-the-lockdown

Every morning, try to write down your top 3 priorities for the day, and only after that all the other smaller things you’d like to get done during the day (IF you have the time).

This will help you stay focused on the things that matter and, in the same time, it will raise your energy levels and get you in that ready-for-action mood.

Related post:

Want to find out more about  how setting SMART goals can help you be more productive and positive? Then the see post below:

 

 

Practice gratitude

Gratitude helps you gain much needed perspective in times when you feel down. It helps you realise that life is not so bad and that there are still some very good things happening for you.

Most therapists recommend writing down a list of things you are grateful each day, you can do this in the morning or in the evening.

The list doesn’t have to be long it’s ok to write even 3 simple things that you are grateful for.

If you don’t know where to start, here are three things to start you off: I am grateful for the sunshine today. I am grateful for the meal I ate with my family and I am grateful for the wifi not playing up today!

You can be grateful for anything and everything and you are sure to feel a bit lighter, a bit happier once you have done this exercise.

 

Facetime or call family & friends

One of the most essential things to do in order to protect your mental well-being is to set times throughout the day to facetime or ring your family & friends.

This is a great way to ensure you are still keeping in contact with other people, rather than being completely alone in the house with no-one to keep in contact with.

how-to-stay-positive-during-the-lockdown

It’s also nice to talk to people you love about something other than the pandemic, as it can take your mind off it and leave you feeling in better spirits.

I also find facetiming helps protect your mental well-being, as seeing another person’s face can bring you back down to earth and keep some normality in your life.

 

Journaling

Another activity that can really help you sort your thoughts and keep a positive mindset during quarantine is journaling.

To be honest I am not journaling regularly, even though it can have a very positive impact on yourself. When I am journaling, I am particularly writing down my feelings and emotions when I am not feeling very good.

It is a good way to get these pulling down thoughts that keep circling through your mind out of the way. Once you have written down your concerns you 100% feel lighter and there is more room for positivity.

What you are writing has not to be in a certain order, just write whatever comes to your mind.

I would recommend using an empty notebook that is just being used for journaling, so you have all of your old journals at one place.

If you keep doing this regularly or when you feel like you need it is up to you!

 

Get some fresh air

Fresh air can work wonders when you need a break or just want to recharge your batteries. Even a short walk outside or just sitting on a park bench can make you feel uplifted and energised.

Not only that, but vitamin D deficiency is a known cause for tiredness and fatigue, so you must ensure you get enough of it.

Depending on where you are in the world, you’re probably allowed to be outside at least for a short time for some daylight and/or exercise.

Make the most of it and don’t let any day pass by without being outdoors for a little bit, if you can help it. If not, at least open your windows wide and let the sunshine in.

Related post:

Want to find out more about how slowing down and focusing on the present can help you be more productive? Then the see post below:

 

 

Remember lockdown is temporary

One of the biggest things I’ve been struggling with is not knowing how long this lockdown will last. It seems like it is going to last for quite a while but no one can say for sure.

The thing we all need to remember is that, however long it lasts, it won’t last forever. Take things one day at a time rather than looking for an end point.

Try to enjoy the time you have right now and soon enough we will be getting back to normal.

Everything will reopen (hopefully sooner rather than later) and everyone will go back to work. We will all be able to visit friends and family (and I expect there will be some great celebrations and social get togethers once this is all over!).

Related post:

Want to find out more bout how to develop a positive mindset? Then the see post below:

 

 

Limit your media intake

Sure, we still need to take in the appropriate government guidance regarding what steps to take next but it’s seriously damaging to our mental health and mood to be absorbing unnecessary amounts of negative and low energy conversation.

There’s a lot of that being passed around and it’s a dangerous spiral to get caught up in.

Acknowledge that being completely absorbed in the media during this time will do you no good.

There are very few people that can spend hours and hours in front of negativity without feeling the impact.

If you’re feeling a little low in mood, limit your media intake to 30 minutes at the end of the day to get the updates and please, continue with your day.

 

Declutter

Now is the perfect time to get into every room of your home and have a good clear out.

There will be many items you can throw or recycle but you may need to put some bigger items aside to take to the tip once social distancing is over. For now, you can store these items away in a garage or shed.

Disposing of your physical clutter will help you deal with your mental clutter and anxieties.

 

 

How to stay positive during the lockdown – Final thought

So, that’s my tips on how to protect your mental well-being whilst being in lockdown or self-isolation during this hectic global pandemic.

Do you have any other tips? Please write them in the comments so other people can see them. Stay safe and keep smiling.

If you found this post useful, you might want to save THIS PIN below to your Pinterest Lifestyle board for later!

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Work from home tips and advice – Simple Guide!

Are you looking for simple work from home tips and advice? Do you need to get more done, but most of the time you struggle to get through the day?

We all know working from home can be both a blessing and a curse. Gone are the days of commuting to the office, and in are the days where you roll out of bed and hop onto the computer, right?!

For the majority of us, working from home requires a lot of willpower and developing loads of healthy habits to stay on top of work and home life together.

When you’re working from home, it’s easy to get distracted by household chores, friends and family and find the motivation to get on with the hard work tasks that simply need to get done.

So, to help, I’ve put together 10 work from home tips and healthy habits that you can start implementing in your working life.

 

 

Work from home tips and advice

Have a to-do list for the day and keep it realistic

Your list may be long but if you want to rock the work from home life, you need to balance it all out.

So, try doing this:

  • Prioritise to have maximum two big goals that can be accomplished in one day on the top of your list
  • Create a list of three to four easy and quick activities that you can do in an hour. Get them completed first thing in the morning.
  • If something isn’t done by the end of your business day, leave it to tomorrow. Remember work-life balance means you stop, unless something is on deadline.

You can work from home effectively if you’re organised and on top of your to-do lists.

Related post:

Want to find out more about  how setting SMART goals can help you be more productive and positive? Then the see post below:

 

 

Develop a morning routine

I’ve heard it a million times, to get the most of your work from home life, a little discipline goes a long way.

However, where I differ is, I’m not encouraging you to get up at 4 am, do some yoga, make a smoothie, journal and meditate. Instead, I believe in a simple and tailored approach that’s tailored to you.

work-from-home-tips-and-advice

A routine is simply something you do over and over again to flip the switch in your brain to tell you it’s time to get into work mode.

For you that might mean waking at 7am, making a cup of coffee and reading. For someone else, it might mean waking at 5am, getting your kids ready for school, dropping them off and then unwinding before work with a hot drink and a book.

Experiment and find a routine that works for your unique situation, is easy and enjoyable and the rest will fall into place.

Related post:

Want to find out how implementing a morning routine has really helped me improve my mindset? Then the see post below:

 

 

Set a real work schedule and stick to it

If you have ever worked from home, you know saying, “I need to work on this project for 3 hours at some point today,” either leaves you up working at 10pm or pushing your project off until tomorrow.

Whether your kids and spouse are home or you are on your own, there are just too many demands on our time. We need to put the washing away, call our brother, take our child to the library and so much more. So, all too quickly, it is dinner time and we’ve only worked for 30 minutes.

Set a real time when you are, at the office. Fit everything else around that schedule the same way you would if you went to a physical office.

Personally, when I have the whole day, I like to get my work done first. That way if one of my other demands take more time than I thought or I get distracted, my work still gets done.

Plus, it means I can concentrate on and value the other tasks and responsibilities in my life without worrying about work tasks.

 

 

Make time for some physical activity

Move your body!

Sitting on your ass for 8 to 10 hours each day is unhealthy. You will end up with a sore neck, achy back, headaches and in worst cases something serious as a carpal tunnel syndrome or a heart condition.

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Besides this, Seasonal Affective Disorder (SAD) is real, people. Working from home during winter can be very hard on remote workers. Long periods of no sunshine, non-stop rain and short days can dampen spirits of even the most positive optimistic person. It eventually leads to productivity issues and a lack of motivation.

Regular exercise also helps. There’s no need to get an expensive gym membership. A simple home workout session is also a great pick me up. You will need a yoga mat and some sports attire at most. I make it a point to workout 6-times a week from home.

Top tip:

Exercise is great for your mental health! See this article from Mind for more information.

 

 

Know Your most productive times

In addition to having a schedule, it’s good to get to know which times during the day are your most productive hours.

When you want to get important tasks done that need your full attention, do it during these hours.

You might want to experiment with this to figure out when the best time period is for you.

For me, the best time is right in the morning after I wake up because I’m more well-rested and there are fewer distractions around the house.  For you, it could mean late at night when your kids are asleep.

 

Create a workspace

A workspace goes hand in hand with creating good working habits.

This is a space that stimulates your workflow and is clear from distractions that may hinder you.

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Depending on your work, this could be an organised desk in a quiet room with a comfortable chair. Or a backpack filled with hiking and camera gear. Or even your very own video set where all you need to do is hit the record button to get started.

An ideal workspace is one that doesn’t require any assembly or extra work to get started. Once you introduce additional obstacles to get started, the higher the likelihood is that procrastination will sneak its way into your workday.

 

Take breaks throughout the day

The work from home life means you can easily take breaks throughout the day without your boss looking over your shoulder.

Morning coffee or tea break, lunch and an afternoon break are a must for a few reasons:

  • You keep yourself hydrated and powered up with food throughout the day to stay on top of your productivity levels
  • They force you to get up and move around
  • You get away from the work and take a little work-life balance mental break

Leave your phone at home so that nobody can reach you with work-related stuff. It can wait for 15 to 30 minutes.

Top tip:

If you can go out for a brief walk in your neighbourhood or area, do so. Even a quick 15-minute walk around the block will do wonders for you. If you can’t, do a short workout video to get yourself moving. It really helps to get some fresh air and sunshine if you have been indoors for too long.

 

 

Eat & drink lots of water to avoid energy crashes

Keeping healthy snacks on hand to stay fuelled for a more productive day is one of the best ways to stay more motivated and productive throughout the day.

The food we eat is highly essential to not only boost our brainpower but to influence how productive we are with any task at hand, so make sure that you’re eating healthy foods throughout the day to avoid energy crashes.

For some healthy snacks that are easy to make so you can spend less time cooking, try these:

    • Bananas
    • Eggs
    • Apple & Peanut Butter
    • Yogurt & Granola
    • Nuts and fruit

Of course, staying hydrated is essential, so always make sure you have fresh water by your side throughout your workday and take note of how much coffee you are drinking!

Coffee will give you that crash and burn feeling much faster than tea and water won’t cause you any fatigue at all!

 

Plan your day the night before

I find this tip really useful as it totally refocuses my mind and allows me to turn off for sleep. Most people finish a working day with lots still going on in their heads, and often is remains running around our minds well into the evening and sometimes at night.

Plan your schedule for the day the night before and write it down, so you stay accountable. It gets everything out of your head and on to paper, so you can rest better.

 

Know your weaknesses

There are going to be struggles when you first start out. The distractions are REAL. I keep a personal notebook next to me at all times. If I spot a chore that needs doing, or suddenly remember a personal task I haven’t done, I resist the urge to do it now and instead jot it in my note book for later.

Think about what might prevent you from concentrating on your work, and alter your daily routine to overcome those hurdles.

As mentioned earlier, maybe go for a lunchtime walk to help your concentration, have a supply of snacks within easy reach to avoid regular kitchen visits and prepare a good background playlist to stop you from watching TV. Whatever works for you!

Related post:

Want to find out more bout how to develop a positive mindset? Then the see post below:

 

 

Set realistic expectations

Consider whether your usual workload will be achievable from your new working environment. If you have children at home, your attention is going to be divided.

Discuss this with your boss or team if you have any concerns, and set realistic goals and expectations for the level of work which you will be able to complete from home.

Related post:

Want to find out more about how slowing down and focusing on the present can help you be more productive? Then the see post below:

 

 

Avoid social media

Social media can be such a time sucker. We scroll through our Instagram, Facebook and Twitter feed mindlessly throughout the day.

Often, we intend to watch one short video but end up watching an hour’s worth of related videos that the algorithm so cleverly delivers to us.

We read a friend’s controversial post on their news feed and get sucked into the 100-comment debate that it triggered, reaching for the popcorn rather than our computer mouse.

Social media is the ultimate distraction.

When you’re locked in to your work, stay locked in. Don’t open any apps, don’t keep your Facebook open in a new tab. It will all still be there when the job is done.

If you can’t fully remove yourself from 9 to 5, gift yourself a block of social media time, and once you get your fix, shut that thing down and get back to business.

 

Work from home tips and advice – Final thought

These are 12 simple work from home tips that can help you effectively work and get results without feeling overwhelmed.

It took me a bit of time to adjust to working from home long-term, but once I did, I actually have grown to prefer it.

Beyond 2021, I suspect we’ll see fewer people working within office spaces. Instead, employers will want you to work from your home office, for not only your safety but their own as well.

I think this will extend much longer.

So, invest in your office space at home. Organise it to make work from home effective and fruitful!

I would love to hear your tips for working from home below.

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