Introduction
Hey there! In this post, I want to talk about something important that can really shape our lives: mindsets. You might have heard about the terms “fixed mindset” and “growth mindset.” But what do they actually mean? Think of a fixed mindset as believing your abilities and intelligence are set in stone. It’s like saying, “I’m either good at something or I’m not, and there’s no changing that.” On the other hand, a growth mindset is all about believing you can develop your abilities through hard work and dedication. We’ll look at examples of a fixed mindset and see how they can affect us.
Understanding whether you have a fixed or growth mindset can impact your personal growth and success. If you think your abilities are fixed, you might avoid challenges. You might give up easily or feel threatened by others’ success. This can hold you back from reaching your full potential. But if you believe you can grow, you’re more likely to embrace challenges and learn from mistakes.
Stick with me, and we’ll look at how to recognise these examples of a fixed mindset in yourself and, more importantly, how to overcome them!
Table of Contents
- Introduction
- What is a Fixed Mindset?
- RELATED POSTS
- Fear Of Failure in a Fixed Mindset
- Examples of a Fixed Mindset in Action
- Overcoming a Fixed Mindset
- Examples of a Fixed Mindset: Conclusion
- Additional Resources
What is a Fixed Mindset?
So, what exactly is a fixed mindset? In health and fitness, a fixed mindset is when you believe your abilities and fitness levels are set in stone. It’s like thinking you were born with a certain level of athleticism or strength, and that’s it.
People with a fixed mindset often think, “I can’t change how fit or strong I am.” They see their physical abilities as unchangeable.
Now, let’s contrast this with a growth mindset. A growth mindset is the belief that you can develop your fitness and health through effort and learning.
Instead of thinking, “I’m not good at this,” you think, “I can get better with practice and dedication.” This mindset encourages taking on challenges and viewing setbacks as opportunities to grow stronger and healthier.
Here are some examples of fixed mindset beliefs in health and fitness:
- “I’m just not athletic.”
- “I can’t run, so there’s no point in trying.”
- “I’ll never be able to lift heavy weights.”
- “Healthy eating isn’t for me. I can’t change my eating habits.”
These beliefs can really hold you back. They make you avoid trying new workouts or sticking to healthy eating because you’re afraid of failing or looking silly.
But, a growth mindset can change all that! It helps you see that effort and persistence can lead to improvement and success (Dweck, 2006).
Fear Of Failure in a Fixed Mindset
Fear of failure – It’s a huge part of having a fixed mindset. When you believe your abilities are set in stone, failing feels like proof that you’re not good enough. This kind of fear can be really paralysing. It stops you from trying new things because you’re scared of messing up.
This fear can really mess with your head. It can make you doubt yourself and lower your self-esteem. You might feel anxious or stressed about trying anything new.
This constant worry drains your motivation and makes you feel stuck. Instead of seeing challenges as a chance to grow, you see them as threats to your self-worth.
I fully get it because I’ve been there myself! I have my own fears of failure and rejection, especially with my struggles with ADHD. ADHD can make these fears even worse.
It often comes with a history of feeling like you can’t measure up, struggling to stay focused, and dealing with impulsive decisions that might not always work out. All of this can make the fear of failure and rejection feel even more intense.
In everyday situations, this fear shows up in so many ways. You might avoid going to the gym because you’re afraid of looking silly or not knowing how to use the equipment (See my post ‘How To Go To The Gym When You’re Anxious‘ if you need some extra help with that!)
Or you stick to easy workouts because you’re scared you won’t keep up in a harder class. You might even shy away from setting bigger fitness goals, thinking you’ll never reach them.
This fear keeps you in your comfort zone, where it feels safe but limits your potential. Recognising this fear is the first step to overcoming it. (Dweck, 2008).
Examples of a Fixed Mindset in Action
Example 1: Avoiding Challenges
Let’s start with avoiding challenges. This is a classic sign of a fixed mindset. Let’s say you’ve always wanted to try running a 5K, but you keep thinking, “I’m not a runner. I’ll never be able to do it.” So, you never start.
I can relate because I avoided running for the longest time! I thought, “I’ve tried to run before but I get out of breath after a few seconds”.
But during my weight loss journey, I started a Couch to 5k program and even though I couldn’t run for 30 seconds at first, I kept persevering, I repeated weeks where I had to (sometimes multiple times!) and I eventually got there!
Avoiding challenges like this holds you back from amazing growth opportunities. If I had given up, I never would have discovered a love of running! Every challenge you avoid is a missed chance to grow stronger and more confident (Haimovitz, 2019).
Example 2: Giving Up Easily
Another example is giving up easily. Let me share a personal story. I decided to try aerial hoop classes. The first two classes were so hard. I couldn’t even get on the hoop without help.
Everyone else seemed to effortlessly do the poses, while I struggled with the basics. It was tempting to quit and think, “I’ll never be good at this.” But I kept going. I kept showing up, and gradually, things started to click. Soon, I was able to do spins and rolls.
If I had given up early, I would have missed out on this fun class and seeing my progress. Sticking with it, even when it’s tough, is how you improve and build resilience (Khalkhali, 2018).
Example 3: Ignoring Constructive Criticism
Ignoring constructive criticism is another sign of a fixed mindset. Imagine getting feedback from a personal trainer who suggests tweaking your form to avoid injury. Instead of seeing this as helpful advice, you might think, “I can’t do this properly, they must think I look so silly.”
For me, this issue was compounded by my ADHD. I have a perceived rejection issue, so even the slightest bit of criticism can make me feel like people are annoyed with me. During my weight loss journey, I had to learn to accept feedback, especially about my diet and exercise form.
At first, it was hard not to take it personally, but I realised that constructive criticism is essential for growth. Ignoring it prevents you from learning and improving, keeping you stuck in old habits (Zappe et al., 2017).
Example 4: Feeling Threatened by Others’ Success
Lastly, feeling threatened by others’ success is a big indicator of a fixed mindset. Have you ever felt jealous when a friend hits their fitness goals or posts about their weight loss on social media? I used to feel that way too.
Seeing others succeed made me question my own progress and feel like I was falling behind. Jealousy doesn’t make you a bad person! It usually comes from a place of self-doubt.
This mindset can really hurt your relationships. Instead of feeling inspired by others’ achievements, you feel discouraged. Learning to celebrate others’ successes can shift your perspective and motivate you to keep going (Murphy & Reeves, 2019).
Recognising these behaviours in yourself is the first step toward change. Shifting to a growth mindset means embracing challenges, persisting through difficulties, valuing constructive feedback, and being inspired by others’ successes.
Overcoming a Fixed Mindset
So, how can you shift from a fixed mindset to a growth mindset? It takes time but it’s 100% doable for anyone, and it starts with a few practical tips.
Practical Tips for Shifting to a Growth Mindset
Change Your Self-Talk: Start by changing the way you talk to yourself. Instead of saying, “I can’t do this,” try saying, “I can learn to do this with practice.” This small shift can make a big difference.
Saying affirmations like this isn’t like waving a magic wand, but you’d be surprised how far a positive mindset can go!
Set Small Goals: Break down your big goals into smaller, manageable steps. Celebrate each small victory along the way. This helps build confidence and shows you that progress is possible. Keep track of all your achievements, so that when you’re feeling a bit low, you can look back and see how far you have come.
Use the Power of Yet: Add the word “yet” to your vocabulary! Instead of saying, “I can’t run a mile,” say, “I can’t run a mile yet.” It reminds you that your abilities can improve with time and effort.
Strategies for Facing Challenges and Learning from Failures
Face Your Fears: Don’t shy away from challenges. Remember my aerial hoop classes? It was tough at first, but sticking with it led to amazing progress. Embrace new challenges as opportunities to grow.
Learn from Mistakes: View failures as learning experiences. When something doesn’t go as planned, ask yourself, “What can I learn from this?” This mindset helps you grow stronger and wiser with each setback.
Seek Feedback: Don’t be afraid of constructive criticism. Remember, feedback is a tool for growth. It’s not about personal rejection. Use it to improve and get better at whatever you’re working on.
The Importance of Self-Compassion and Patience
Be Kind to Yourself: Practice self-compassion. Everyone makes mistakes and faces setbacks. Treat yourself with the same kindness and understanding that you would offer a friend.
Be Patient: Growth takes time. Sometimes progress is slow, and that’s okay. Celebrate the small steps and be patient with yourself. Every little bit of progress adds up over time.
Keep Going: Remember, shifting from a fixed to a growth mindset is a journey. There will be ups and downs, but don’t give up. Keep pushing forward, and you’ll see the benefits in your health, fitness, and overall well-being.
Examples of a Fixed Mindset: Conclusion
Progress is a journey, not a destination. Every step you take, no matter how small, is a step towards a better you. Embrace the process, celebrate your victories, and learn from your setbacks. You have the power to grow and improve every day (Ortiz Alvarado et al., 2019).
Take a moment to reflect on your own mindset. Are there areas where you might be holding yourself back due to a fixed mindset? Recognising these thoughts and behaviours is the first step towards change. Remember, it’s never too late to shift to a growth mindset.
Stay positive, stay patient, and keep moving forward. We’re all in this together, and I believe in you! Let’s keep striving for our best selves, one day at a time.
I’d love to hear from you! Share your experiences with fixed and growth mindsets in the comments below. Have you noticed any of these examples of a fixed mindset in yourself? What steps are you taking to adopt a growth mindset? Let’s support each other in this journey towards growth and self-improvement.
Additional Resources
Mindset: Changing the Way You Think to Fulfil Your Potential by Carol S. Dweck: This book is a must-read for understanding the difference between fixed and growth mindsets. It provides research-backed insights and practical tips for developing a growth mindset.
Grit: The Power of Passion and Perseverance by Angela Duckworth: This book explores the importance of grit and how passion and perseverance can lead to success. It’s a great companion read for those looking to build resilience.
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear: This book has practical strategies for forming good habits, breaking bad ones, and mastering the tiny behaviours that lead to big results.