mind over matter
our minds aren’t just passive observers, they are influencing our reality.
Sound a bit new-agey?
Think again, because this statement is supported by research. Researchers at Mind & Body lab at Stanford University in California found in several trials that mindset had a defining effect on the outcomes they were observing. Robson explains how in one study, they used data from health surveys monitoring more than 60,000 people for up to 21 years. Here researchers found conclusive evidence that their “perceived fitness” - how participants felt compared to the average person - was a better predictor of their risk of mortality than the amount of time they said they spent exercising.
overall, those who were more pessimistic about their exercise were 71% more likely to die during the survey than those who were happy with their exercise routines.
In physics, this is known as the observer effect - the theory that observing a situation or phenomenon necessarily changes that phenomenon. When applied to our own psychology, this affirms the possibility that our mindsets have a profound effect on our lives: our self-esteem, relationships and even the course of events that unfold are influenced by our mind. It’s a bit like wearing tinted glasses – the whole world is coloured by the lens through which we look.
In my last webinar, I had the privilege to chat to Jo Shortland, performance and vitality specialist about the power of mindset. We spoke about how to deliberately cultivate a growth mindset and the key role of self-awareness as the birthplace of transformation; We explored how to challenge the assumptions and attitudes we have about ourselves and the world, about the power of habits and how to hack our biology to get there, the activation energy, importance of focus and much more – you can access the webinar recording here.
Knowing this, what are some simple mindset shifts to influence your mind for the better?
try these 6 mindset hacks:
1. pay attention
"To pay attention is our endless and proper work." Mary Oliver
Sadly, most of the content of our minds lurks in the unconscious. Without learning how to pay attention, and becoming intentional with our thoughts and perceptions, they drive our lives in a way that often leaves us disempowered and dissatisfied. Carl Gustav Jung famously said “Until you make the unconscious conscious, it will direct your life and you will call it fate.”
2. challenge your assumptions
Just because you think something doesn’t necessarily mean that it’s true. Next time you notice yourself entertaining a negative thought or feeling stressed and worried about something, ask yourself: “Is it true?" Or even better; “Is it a fact?”
3. cultivate positive mindset - be grateful on purpose
Remember the negativity bias? To correct this glass-half-empty mental tendency, set yourself up for success by cultivating positive mindset by thinking on purpose about things that truly matter to you: perhaps it’s being grateful for your family and friends, something in your life that brings you joy, or a project that gives you a sense of accomplishment.
Research conducted at the University of California found that people who worked daily to cultivate an attitude of gratitude experienced improved mood, energy, and physical well-being.
4. embrace the opportunity to learn from your experience
Being open to learning from our experience cultivates an agile mindset. Agile mindset training involves actively practicing observing and metacognition, being curious, dropping defences, and being able to communicate our experience with others with clarity.
5. prototype and cultivate tiny new habits (1%better)
It is the process, the flow of our daily life that holds the key to lasting sustainable change and the manifestation of our deepest yearnings and ambitions. Read the full article here
“If you pick the right small behaviour and sequence it right, then you won’t have to motivate yourself to have it grow. It will just happen naturally, like a good seed planted in a good spot.” ―BJ Fogg
6. be kind to yourself
Negative self-talk is like being stuck in reverse; in order to move forward, you need to shift gears. Notice excessive self-criticism and learn to observe your inner dialogue - remember, most of our negative thoughts are just that – thoughts, not facts! You know that you are not dealing with facts when you hear your inner voice use words like never, always, worst ever etc. Notice your not enough narratives: not enough time, money, love…Silence your inner bully and instead learn to befriend yourself and cultivate compassionate self-awareness.