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Introduction
The “Be, Do, Have” mindset is an approach to your goals that begins with your identity (Be), aligns your actions with this identity (Do), and naturally leads to achieving your desired outcomes (Have). Therefore this mindset is great for weight loss, fitness or health goals because it focuses on changing your core beliefs and behaviours, rather than just temporary fixes.
As a big advocate for a growth mindset, I believe in the power of seeing yourself as capable of change and improvement. This perspective was key in my journey to losing over 80lbs. Therefore, shifting my mindset to see myself as a healthier, more active person allowed me to make consistent, sustainable choices that led to lasting weight loss.
In this post, I want to talk about how to implement the “Be, Do, Have” mindset for lasting weight loss and health. You’ll learn to develop the right mindset, take joyful actions, and achieve sustainable results.
Table of Contents
- Introduction
- Understanding the “Be, Do, Have” Mindset
- Be – Developing the Right Mindset
- Do – Taking Consistent, Joyful Actions
- Have – Achieving Your Desired Results
- Practical Steps to Implement the “Be, Do, Have” Mindset
- Conclusion
- Further Reading
Understanding the “Be, Do, Have” Mindset
The “Be, Do, Have” mindset is an approach that focuses on identity first. This means starting with who you need to be, which naturally influences what you need to do and ultimately leads to what you want to have. As a result, this mindset shifts the focus from temporary fixes to sustainable lifestyle changes.
Contrasting with the Traditional Approach
Most of us start with the “Have, Do, Be” mindset: so we believe if we have the right tools or circumstances, we can do the right things, and eventually, become the person we want to be.
However, this usually ends up in frustration, especially in weight loss, where quick fixes don’t address underlying habits and identity.
In my weight loss journey, I realised that my yo-yo dieting and extreme measures weren’t sustainable, and so I needed a mindset shift.
LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey
When I decided to focus on who I wanted to be—a healthier, more active person who enjoys balanced nutrition and joyful movement—the actions started to follow.
I began making choices that aligned with this new identity, like learning to enjoy running and weight training, which led to weight loss.
Benefits of Starting with ‘Be’
- Identity Shift: Embracing a healthier self-image.
- Consistency: Actions become more aligned with long-term goals.
- Sustainability: Changes become part of your lifestyle rather than a temporary phase.
During the 2020 lockdown, I was forced to reflect on my health and realised I wanted more for myself beyond just looking good. I wanted to feel good.
This shift in identity was the catalyst for sustainable change. And so I decided to be someone who values health and wellness and was able to take consistent, meaningful actions that led to my 80lbs weight loss.
This mindset shift is not just about weight loss but about embracing a new way of living. It’s about becoming the person who naturally does the things that lead to the results you desire.
Start with who you want to be, and the rest will follow.
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Be – Developing the Right Mindset
To begin your weight loss journey effectively, start by embracing the identity of a healthy and active person.
This mindset is about more than just physical changes—it’s about shifting your self-perception and believing in your capacity to grow and improve.
When you see yourself as someone who enjoys fitness and values nutritious food, your actions will naturally align with this identity.
Visualisation and Affirmations
- Visualisation: Spend a few minutes each day visualising your future self. Imagine how you feel, how you look, and how you behave as this healthier version of yourself. This mental image will help reinforce your new identity.
- Positive Affirmations: Create and repeat affirmations that reflect your new self-image. Examples include, “I am committed to my health and wellness,” or “I enjoy taking care of my body through nutritious eating and exercise.”
Surround Yourself with Positivity
Your environment plays a big role in shaping your identity. Surround yourself with supportive people who encourage your goals.
Join communities, whether online or in person, that share your goals. These positive influences will help you maintain your new mindset.
During my journey, I realised that changing my environment was essential, so I started following fitness influencers who inspired me and made friends who shared my fitness goals.
This shift made a huge difference in maintaining my new identity as someone dedicated to a healthy lifestyle.
Tips for Developing a Positive Self-Image
- Reflect on Past Successes: Recall past achievements, no matter how small, to remind yourself that you are capable of change and success.
- Celebrate Small Wins: Acknowledge and celebrate every small victory along the way. This will boost your confidence and reinforce your new identity.
- Mindful Practice: Engage in mindfulness practices such as meditation or journaling to stay connected with your goals and progress.
Do – Taking Consistent, Joyful Actions
Now that you’ve embraced your new identity, it’s time to translate this into consistent actions. The “Do” phase is about taking practical steps that align with who you want to be.
These actions should be enjoyable and sustainable, making them an integral part of your lifestyle rather than a temporary fix.
Finding Joy in Movement
- Explore Activities You Love: Experiment with different forms of exercise until you find what you genuinely enjoy. This could be anything from running to dancing to weight training.
- Create a Routine: Establish a regular schedule for exercise. Consistency is key to developing lasting habits.
In my journey, discovering a love for running and weight training was a game-changer. These activities not only helped me lose weight but also brought me immense joy and a sense of accomplishment at the new strength and endurance I had.
Finding what I loved made staying active feel less like a chore and more like a passion.
Setting Achievable Goals
- Start Small: Begin with small, manageable goals that you can build on. This could be as simple as a 10-minute walk each day or swapping one snack for a healthier option.
- Progress Gradually: Increase the intensity and duration of your activities gradually to avoid burnout and injury.
Healthy Eating Habits
- Balanced Nutrition: Focus on a balanced diet that includes a variety of foods. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains.
- Mindful Eating: Pay attention to your hunger and fullness cues. Eating mindfully helps you enjoy your food more and avoid overeating.
Consistency Over Perfection
- Stay Consistent: Remember that consistency is more important than perfection. It’s better to do a little bit every day than to do a lot and then give up.
- Be Kind to Yourself: Don’t beat yourself up over occasional slip-ups. Focus on getting back on track and continuing your progress.
Practical Tips for Daily Actions
- Plan Your Meals: Take some time each week to plan your meals and snacks. This helps ensure you have healthy options readily available.
- Schedule Workouts: Treat your workout time as a non-negotiable appointment with yourself. Put it on your calendar and stick to it.
- Track Your Progress: Keep a journal or use an app to track your workouts, meals, and progress. This can provide motivation and help you see how far you’ve come.
By focusing on joyful and consistent actions, you’ll find that making healthy choices becomes second nature.
These daily actions, rooted in your new identity, will therefore lead to the sustainable results you desire.
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Have – Achieving Your Desired Results
To achieve your desired results, it’s essential to clearly define what success looks like for you. This could be losing a specific amount of weight, improving your fitness level, or just feeling healthier and more energetic.
Short-Term and Long-Term Goals
- Short-Term Goals: Set achievable goals that you can reach in a few weeks or months. These might include losing 5 pounds, running a mile without stopping or incorporating more vegetables into your diet.
- Long-Term Goals: Think about what you want to achieve over the next year or more. This could involve reaching your target weight, completing a marathon, or consistently maintaining healthy eating habits.
Tracking Progress
- Keep a Journal: Track your workouts, meals, and how you’re feeling. This will help you see patterns and make necessary adjustments.
- Regular Check-Ins: Schedule regular check-ins to assess your progress. Adjust your plan as needed based on what’s working and what’s not.
In my journey, I found that setting both short-term and long-term goals kept me motivated. My big long-term goal was to lose weight, but I needed regular little boosts to keep me motivated. Especially as I have ADHD, consequently meaning I need a constant top-up of dopamine to keep me engaged!
Patience and Persistence
Achieving what you want requires patience and persistence. So understand that progress might be slow at times, and that’s okay.
The key is to keep going and not get discouraged by setbacks!
Celebrating Small Victories
- Reward Yourself: Celebrate your achievements, no matter how small. Treat yourself to something special, like a new workout outfit or a meal out.
- Reflect on Your Progress: Take time to reflect on how far you’ve come. This reflection can motivate you to keep moving forward.
Learning from Setbacks
- Embrace Challenges: View setbacks as learning opportunities. Ask yourself what you can learn from the experience and how you can adjust your approach.
- Stay Positive: Maintain a positive outlook and remind yourself that setbacks are a natural part of any journey.
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Practical Steps to Implement the “Be, Do, Have” Mindset
1. Reflect on Your Current Beliefs
To begin, take some time to reflect on your current beliefs and attitudes towards weight loss.
Understanding your starting point will help you see what changes you need to make in your mindset.
Self-Assessment
- What are your current beliefs about your ability to lose weight?
- Do you see yourself as someone who can successfully achieve a healthier lifestyle?
2. Define Who You Need to Become
Identify the person you need to be to achieve your goals. This involves visualising your future self and understanding the qualities and habits that define this person.
Visualise Your Future Self
- How do you feel as this new person?
- What daily habits do you have?
List Desired Traits
- Write down traits that your future self embodies (e.g., disciplined, energetic, joyful).
3. Identify Aligned Actions
Determine the specific actions that align with your new identity. These actions should be enjoyable and sustainable, making it easier to incorporate them into your daily life.
Daily Actions
- What daily activities will you do to support your new identity? (e.g., daily runs, preparing healthy meals)
Weekly Goals
- Set small, achievable weekly goals that contribute to your long-term vision.
Conclusion
Adopting the “Be, Do, Have” mindset involves a commitment to personal growth and consistent action. By reflecting on your current beliefs, defining who you need to become, identifying aligned actions, tracking your progress, and staying open to learning, you can create lasting, sustainable change in your weight loss journey.
Remember, it’s not just about achieving a goal; it’s about evolving into the best version of yourself. So embrace the journey, celebrate small victories, and learn from every experience.
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Further Reading
- Positive Correlation with Exercise Frequency: Individuals with a growth mindset about fitness are more likely to engage in regular physical exercise. This relationship is mediated by higher self-efficacy and the value they place on fitness (Orvidas, Burnette, & Russell, 2018).
- Impact on Exercise Efficacy: Growth mindsets about fitness lead to increased exercise intentions and improved perceptions of exercise efficacy and value, though direct manipulation of mindsets may not always predict immediate changes in exercise behaviour (Orvidas, Burnette, & Russell, 2018).
- Adaptability and Positive Emotions: Growth mindsets foster adaptability, which in turn enhances positive learning emotions, self-concept, and self-efficacy while reducing anxiety (Zarrinabadi et al., 2021).
- Overall Benefits: Growth mindsets are associated with better mental health, resilience, and well-being, helping individuals to better manage stress and overcome challenges in various aspects of life, including health and fitness (Haimovitz, 2019).