'Note from Coach Charlotte'"I just got back from FINALLY meeting Sara Lance in person after knowing her and coaching her for just about 3 years! I have to say it was such a special day to witness and be a part of her two special daughters' Bat Mitzvah! My first one too! It was such a special day and it made me feel so blessed about the amazing community this cycling world brings. Sara Lance has been not only just an athlete of mine but a huge mentor as we all know she is an amazing person. We all love her and she did an amazing job creating such a wonderful party for her girls. She is an incredible mother and a huge inspiration to us all. That brought me to think about how she has such an incredibly positive and growth mindset. Over the years of training, we have undergone tough moments, and amazing moments, but something she always holds strong is her mindset.
That's What I wanted to talk about today.
Mindset…
What is Mindset?
A mindset refers to a person's overall attitude, belief system, and way of thinking about themselves and the world around them. It can shape a person's behavior, choices, and perception of their own abilities and limitations. A mindset can be either fixed or growth-oriented. A fixed mindset believes that abilities and intelligence are innate and cannot be changed, while a growth mindset believes that abilities and intelligence can be developed and improved through effort and learning. A person's mindset can have a significant impact on their success and well-being in various areas of life, such as career, relationships, and personal growth.
Mindset is essential because it influences the way we approach challenges and opportunities in our lives. It affects our decision-making, problem-solving abilities, and our resilience in the face of obstacles.
There are specific types of mindsets
1. Fixed mindset: A belief that a person's qualities, traits, and abilities are innate and cannot be changed.
A fixed mindset is a belief that a person's qualities, traits, and abilities are innate and cannot be changed. People with fixed mindset believe that their intelligence, creativity, and talents are predetermined and that their potential is limited by these fixed qualities. They may view failure as evidence of their limitations and may avoid taking risks or trying new things for fear of not being successful.
In a fixed mindset, challenges and obstacles are seen as threats to one's sense of self, and feedback and criticism are taken personally. This can lead to a lack of resilience and a tendency to give up easily in the face of difficulties.
People with a fixed mindset may also be more likely to compare themselves to others and to seek validation from external sources, such as grades, titles, or social status. They may be less likely to take responsibility for their mistakes and maybe more defensive when their beliefs or ideas are challenged.
2. Growth mindset: A belief that a person's abilities and intelligence can be developed through effort and learning.
A growth mindset is the belief that a person's abilities and intelligence can be developed through effort and learning. People with a growth mindset see challenges and obstacles as opportunities to learn and grow, and they view failure as a natural part of the learning process. They are more likely to take risks and try new things, and they have a greater capacity for resilience and perseverance.
3. Open mindset: A willingness to consider new ideas and perspectives, and a willingness to learn and adapt.
An open mindset is a willingness to consider new ideas and perspectives, and a willingness to learn and adapt. People with an open mindset are curious and eager to learn, and they are open to feedback and criticism. They value diversity and recognize the importance of different perspectives, and they are willing to revise their beliefs and opinions in light of new information.
4. Closed mindset: A resistance to change, and a belief that one's existing beliefs and opinions are always correct.
A closed mindset is a resistance to change and a belief that one's existing beliefs and opinions are always correct. People with a closed mindset may be rigid and inflexible, and they may struggle to adapt to new situations or ideas. They may be defensive when their beliefs are challenged, and they may be less open to feedback and criticism.
5. Abundance mindset: A belief that there are enough resources and opportunities for everyone, and that success can be shared and multiplied.
An abundance mindset is the belief that there are enough resources and opportunities for everyone, and that success can be shared and multiplied. People with an abundance mindset see the world as full of possibilities and opportunities, and they believe that success is not a zero-sum game. They are more likely to collaborate and share resources, and they are less likely to feel threatened by others' success.
6. Scarcity mindset: A belief that resources and opportunities are limited, and that success is a zero-sum game where one person's gain is another person's loss.
A scarcity mindset is the belief that resources and opportunities are limited, and that success is a zero-sum game where one person's gain is another person's loss. People with a scarcity mindset may feel threatened by others' success and may be less likely to collaborate or share resources. They may focus on competition rather than cooperation and may be more likely to view the world as a hostile or unfriendly place.
7. Positive mindset: A focus on the positive aspects of life, and a belief in one's ability to overcome challenges and achieve their goals.
A positive mindset is a focus on the positive aspects of life and a belief in one's ability to overcome challenges and achieve their goals. People with a positive mindset are optimistic and resilient, and they are more likely to see setbacks as temporary and solvable. They may be more likely to take action to address problems and may have a greater sense of control over their lives.
8. Negative mindset: A focus on the negative aspects of life, and a belief that obstacles and setbacks are insurmountable.
A negative mindset is a focus on the negative aspects of life and a belief that obstacles and setbacks are insurmountable. People with a negative mindset may be pessimistic and fatalistic, and they may believe that their efforts are futile. They may be more likely to give up in the face of challenges and may struggle to find solutions to problems.
the type of mindset a person has can greatly influence their outlook on life, their choices and actions, and their ability to achieve their goals. Developing a growth mindset, an open mindset and a positive mindset can lead to greater success and happiness in life.
Adapting mindsets involves making a conscious effort to change the way you think about yourself and the world around you.
There are some strategies to help you develop a growth mindset, an open mindset, and a positive mindset:
Practice self-awareness: Pay attention to your thoughts and beliefs, and try to identify any fixed or negative patterns of thinking. Acknowledge and challenge these beliefs by asking yourself if they are based on facts or assumptions.
Embrace learning and growth: Make a commitment to lifelong learning and personal growth by setting goals, seeking feedback, and trying new things. Celebrate your successes and learn from your failures.
Focus on solutions, not problems: Instead of dwelling on problems, focus on finding solutions. Ask yourself what you can do to overcome challenges and take action to address them.
Practice gratitude: Cultivate a sense of gratitude by focusing on the positive aspects of your life and expressing appreciation for the people and things you value.
Surround yourself with positive influences: Seek out positive role models, mentors, and supportive friends and family members who will encourage and inspire you.
Challenge yourself: Step outside your comfort zone and take on new challenges that will help you grow and develop your skills and abilities.
Practice mindfulness: Mindfulness meditation can help you develop a greater sense of awareness and control over your thoughts and emotions.
Keep a growth mindset journal: Write down your thoughts and feelings about challenges and setbacks, and identify the lessons you learned and the ways you grew from these experiences.
Developing a new mindset takes time and effort, and it's important to be patient and persistent. With practice, you can learn to adapt your mindset and achieve greater success and happiness in all areas of your life.
I wanted to get further into the true psychology of our Mindset. Understanding how we work on a psychological basis is so important for understanding and cultivating overall health for the long term.
Mindsets are shaped by a variety of factors, including biology, socialization, and life experiences.
Biology: Some research suggests that certain aspects of mindset, such as intelligence and creativity, may have a biological basis. For example, studies have shown that genetics can play a role in determining a person's IQ and other cognitive abilities.
Socialization: Mindsets are also shaped by the social and cultural environment in which a person grows up. Family, peers, and the media can all influence a person's beliefs and attitudes about themselves and the world around them. For example, if a child grows up in an environment where success is highly valued and failure is stigmatized, they may be more likely to develop a fixed mindset.
Life experiences: Life experiences, such as successes and failures, can also shape a person's mindset. If a person experiences a series of successes, they may be more likely to develop a growth mindset, while repeated failures may reinforce a fixed mindset.
Education: Formal education can also play a role in shaping mindsets. For example, teachers who praise effort and hard work rather than innate ability may help to foster a growth mindset in their students.
Mindset can be shaped by a complex interplay of biology, socialization, and life experiences. While certain factors may predispose a person to develop a particular mindset, it is also possible to deliberately cultivate a growth mindset through practice and effort.
The psychology behind mindset involves the study of how beliefs, attitudes, and perceptions influence behavior and performance. There are several psychological theories that help explain the relationship between mindset and behavior which I find to be the most fascinating.
I spent a whole year in University studying psychological development and influencing factors on behaviors and the way we think. I have to say it was one of my favorite years. I'll touch quickly basis on the main points I took away from that year of study and research around psychological mindset determination and theories based on it.
Social cognitive theory: This theory suggests that behavior is influenced by cognitive processes, such as self-efficacy beliefs and outcome expectations. In other words, a person's belief in their ability to succeed (self-efficacy) and their expectations of the outcomes of their actions can influence their behavior.
Attribution theory: This theory suggests that people tend to attribute their successes and failures to internal or external factors. For example, a person with a fixed mindset may attribute their failures to their lack of ability, while a person with a growth mindset may attribute their failures to a lack of effort or experience.
Self-determination theory: This theory suggests that motivation is influenced by three basic needs: autonomy, competence, and relatedness. People are more likely to be motivated and engaged when they feel in control of their actions (autonomy), when they feel competent and capable (competence), and when they feel connected to others (relatedness).
Cognitive restructuring: This is a therapeutic technique that involves identifying and challenging negative or limiting beliefs and replacing them with more positive and empowering ones. This technique is often used to help people develop a growth mindset by changing their perceptions of their abilities and potential.
The psychology behind mindset is complex and multifaceted and involves a variety of cognitive, emotional, and behavioral factors.
I could go eons about what it all involves. But in short, it's about Developing a growth mindset that involves understanding and challenging limiting beliefs, and cultivating positive attitudes and perceptions about oneself and the world around us.
A mindset can help us towards various goals and achievements in life. This is why it's so important to understand so you can utilize it for your success.
I work a lot with athletes on mindset in a way to reach potential and continue towards success. It ebbs and flows and yes, we all have moments of negative mindsets, but I like to look at it as a learning experience to achieve growth and the positive side of mindset. There is a lot involved with a good mindset for our success in the moment and in the future.
Here is a few things mindset is helpful for…
Personal growth: Developing a growth mindset can help us to embrace challenges, learn from our mistakes, and continuously improve ourselves. This can lead to greater self-awareness, confidence, and resilience.Career success: A growth mindset can help us to develop new skills and competencies, take on new challenges, and adapt to changing work environments. This can lead to greater job satisfaction, career advancement, and financial rewards.Relationships: A growth mindset can help us to be more open-minded, empathetic, and understanding in our relationships with others. It can help us to communicate effectively, resolve conflicts, and build strong connections with others.Health and well-being: A positive mindset can help us to manage stress, maintain a healthy lifestyle, and cope with health challenges. It can also help us to maintain a positive outlook on life, which can improve overall well-being and happiness.Creativity and innovation: A growth mindset can help us to think outside the box, take risks, and come up with new and innovative ideas. This can lead to creative breakthroughs, increased productivity, and greater success in business and other areas.While our mindset can change over time, it is not something that we can simply lose. However, certain experiences or events in our lives can challenge or undermine our existing mindset, leading us to adopt a different way of thinking.
So if you experience these, be kind to yourself and use it as a learning experience to persevere and overcome.
Trauma or significant life changes: Traumatic events or major life changes, such as a serious illness, the loss of a loved one, or a divorce, can cause us to re-evaluate our beliefs and values, and may lead to a shift in our mindset.
Burnout or fatigue: Chronic stress or burnout can erode our motivation, resilience, and sense of self-efficacy, leading us to adopt a more negative or fixed mindset.
Negative feedback or criticism: Receiving negative feedback or criticism can be difficult, and may lead us to doubt our abilities or question our potential. This can reinforce a fixed mindset and undermine our confidence and motivation.
Lack of growth or progress: If we feel that we are not making progress or achieving our goals, we may become frustrated and discouraged, which can lead to a negative or fixed mindset.
Note: Our mindset is not fixed and we have the power to cultivate a growth mindset through intentional effort and practice. By identifying and challenging limiting beliefs, focusing on learning and growth, and seeking out positive role models and support, we can develop a more positive and resilient mindset that will serve us well in all areas of life.
If you find that you have lost your growth mindset, don't worry - it is possible to regain it with intentional effort and practice. Here are some tips to help you regain a growth mindset:
1. Practice self-awareness: Take some time to reflect on your beliefs, attitudes, and behaviors. Are there any negative or limiting patterns of thinking that you need to challenge or change?
2. Set goals: Identify some specific goals that you would like to achieve, and make a plan to achieve them. Focus on the process of learning and growth, and celebrate your progress and achievements along the way.
3. Embrace failure: Remember that failure is a natural part of the learning process. Don't be afraid to take risks and try new things, even if you are not sure you will succeed. Learn from your failures, and use them as opportunities to grow and improve.
4. Cultivate a positive mindset: Focus on the positive aspects of your life, and practice gratitude for the people and things you value. Surround yourself with positive influences, such as supportive friends, mentors, or coaches.
5. Challenge negative beliefs: Identify any negative or limiting beliefs that may be holding you back, and challenge them with evidence and logic. Replace them with more positive and empowering beliefs.
6. Seek out learning opportunities: Look for opportunities to learn and grow, such as taking courses, attending workshops or conferences, or seeking out mentors or coaches who can help you develop your skills and abilities.
7. Practice mindfulness: Mindfulness meditation can help you develop a greater sense of awareness and control over your thoughts and emotions, which can help you cultivate a more positive and resilient mindset.
Regaining a growth mindset is possible with intentional effort and practice. To start regaining a growth mindset, it is important to practice self-awareness and challenge negative beliefs that may be holding you back. Cultivating a positive mindset, embracing failure, seeking out learning opportunities, and practicing mindfulness can also help to regain a growth mindset. Remember that developing a growth mindset takes time and effort, and setbacks and challenges are normal along the way. By staying committed to your goals and focusing on learning and growth, you can regain a growth mindset and achieve greater success and happiness in all areas of your life.
In conclusion, a mindset is a set of beliefs, attitudes, and perceptions that influence our behavior, choices, and achievements. There are different types of mindsets, including fixed, growth, open, closed, abundance, scarcity, positive, and negative mindsets, each of which can have a profound impact on our lives. Developing a growth mindset is key to achieving personal and professional success, building strong relationships, maintaining good health, and fostering creativity and innovation.
The most important point to take away from today is that our mindset is not fixed, and we have the power to cultivate a growth mindset through intentional effort and practice. By identifying and challenging limiting beliefs, focusing on learning and growth, seeking out positive role models and support, and embracing failure, we can develop a more positive and resilient mindset that will serve us well in all areas of life. With a growth mindset, we can achieve greater success, happiness, and fulfillment, and overcome any obstacles that come our way.
QUOTES about mindset to really dial it in and set off strong.
1. "The only thing standing between you and your goal is the story you keep telling yourself that you can't achieve it." - Jordan Belfort
2. "Your mindset is everything. It's what shapes your goals and guides your decisions." - Unknown
3. "Whether you think you can or think you can't, you're right." - Henry Ford
4. "A growth mindset is the belief that you can develop your abilities through dedication and hard work." - Carol Dweck
5. "The greatest discovery of all time is that a person can change his future by merely changing his attitude." - Oprah Winfrey
6. "If you believe it will work out, you'll see opportunities. If you believe it won't, you will see obstacles." - Wayne Dyer
7. "Success is not final, failure is not fatal: it is the courage to continue that counts." - Winston Churchill
8. "Your mindset is the foundation for every decision you make and every action you take." - Unknown
9. "It's not the strongest or the most intelligent who will survive, but those who can best manage change." - Charles Darwin
10. "The most common way people give up their power is by thinking they don't have any." - Alice Walker.
And to top today off, I thought it would be great to have a great mindset for cooking up a tasty bowl to nourish our minds.
While there is no specific recipe that can guarantee a strong mindset, a healthy and balanced diet can support overall physical and mental well-being, which can contribute to a positive and resilient mindset.
This is a recipe idea for a meal that is rich in nutrients that are important for brain function and mood regulation:
Salmon and Sweet Potato Bowl
Ingredients:
- 1 medium sweet potato, peeled and diced
- 1 tablespoon olive oil
- 1/2 teaspoon smoked paprika
- Salt and pepper, to taste
- 1 medium salmon fillet
- 1 tablespoon honey
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 1 garlic clove, minced
- 2 cups baby spinach leaves
- 1/2 avocado, sliced
- 1 tablespoon sesame seeds
Instructions:
1. Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
2. In a bowl, toss the diced sweet potato with olive oil, smoked paprika, salt, and pepper. Spread the sweet potato in a single layer on the prepared baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
3. Meanwhile, in a small bowl, whisk together the honey, soy sauce, rice vinegar, and minced garlic.
4. Season the salmon fillet with salt and pepper, then brush with the honey soy sauce mixture.
5. When the sweet potato is almost done, move it to one side of the baking sheet and add the salmon fillet to the other side. Roast for 10-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. To assemble the bowls, divide the baby spinach leaves between two bowls. Top with the roasted sweet potato and sliced avocado. Add the salmon fillet and sprinkle with sesame seeds. Serve immediately.
This recipe includes sweet potato, which is a good source of complex carbohydrates and fiber, as well as vitamins and minerals that are important for brain function. Salmon is a rich source of omega-3 fatty acids, which are essential for brain health and mood regulation. Spinach and avocado are also nutrient-dense ingredients that can support overall health and well-being.
as always,
Be kind, Do Fearless