Change is hard. As a client working towards better health and fitness, you might find yourself wondering, “Why is this so difficult?” or even, “Why does it feel like I’m standing in my own way?” Here’s the thing: the biggest barriers to success often aren’t the workouts, the meal plans, or even the time commitment. The real challenge lies in something much deeper: your mindset.
At its core, your mindset is the collection of beliefs, attitudes, and stories you tell yourself about who you are and what you’re capable of. And the great news? Mindsets can change.
The Two Mindsets: Fixed vs. Growth
Fixed Mindset: People with a fixed mindset tend to believe that their abilities, traits, or talents are set in stone. You might hear this in thoughts like:
“I’ve never been good at exercising.”
“Healthy eating just isn’t my thing.”
“My family’s always been like this… it’s genetic.”
When challenges arise, a fixed mindset often leads to avoidance, frustration, or giving up.
Growth Mindset: On the other hand, a growth mindset is all about believing that improvement is always possible. It’s the belief that effort, practice, and persistence can lead to progress. With a growth mindset, you might say:
“I can get better at this if I keep trying.”
“Setbacks are just opportunities to learn.”
“Consistency is the key to results.”
A growth mindset helps you embrace challenges, learn from mistakes, and see yourself as a work in progress—not a finished product.
Recognizing Where You Stand
Your mindset isn’t an all-or-nothing trait. You might have a growth mindset about certain areas (like learning new skills at work) but a fixed mindset in others (like sticking to a fitness routine).
Take a moment to reflect:
Where do you feel confident in your ability to grow?
Where do you feel stuck or believe that change isn’t possible?
Recognizing these patterns is the first step to shifting your mindset.
Compassion is the Foundation
One of the most powerful tools for fostering a growth mindset is compassion. Instead of beating yourself up for mistakes or setbacks, try to approach yourself with kindness. Think about it this way: if a friend came to you feeling defeated, you wouldn’t criticize them. You’d encourage them and remind them of their strengths. Start doing the same for yourself.
LIFT Your Mindset
Here’s a simple way to work on developing a growth mindset. Think of the acronym LIFT:
Listen: Pay attention to your self-talk. Are you using fixed mindset language (“I can’t do this”) or growth-oriented language (“I’m working on this”)?
Investigate: Ask yourself questions. Is your belief true? Is there evidence that you’ve improved before? What could you do differently?
Falsify: Challenge your fixed beliefs. For example, if you think, “I’m just not a morning person,” ask yourself: “Have I ever woken up early and been productive?” If yes, then it’s possible to change.
Test: Try one small action to disprove your fixed mindset. For example, if you believe you can’t run, try a brisk five-minute walk and see how it feels. Small steps build momentum.
Celebrate Progress, Not Perfection
One of the best ways to solidify a growth mindset is to recognize and reward effort over results. Here are a few examples:
“You stayed consistent with your workouts this week—that’s incredible effort.”
“I noticed you didn’t give up even when things got tough. That’s resilience.”
“Three months ago, this felt impossible, and now you’re doing it regularly. That’s progress.”
The Power of “Just One More”
When you feel like giving up, try this mantra: “Just one more.”
One more rep.
One more bite of vegetables.
One more sip of water.
One more minute of effort.
One more minute of discomfort.
These small moments add up. Each “one more” is a chance to strengthen your growth mindset.
Your Next Step
Take a moment today to reflect on an area of your life where you feel stuck. Ask yourself:
Have I ever improved at this, even a little?
What’s one small action I can try today to grow in this area?
Change doesn’t happen overnight, but with patience, persistence, and a growth mindset, you can make progress—one step at a time. Let’s keep growing together.
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