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Nutrition

3 Simple Tips For Adopting a Growth Mindset in 2024

It’s okay to suck at new things when you try them for the first time. Heck, it’s okay to suck at something for years on end while you’re figuring it […]

The Compassionate Coach: My Highlights of 2023

The other day, I was snuggling with my pups in the backyard and realized that 2023 was truly an epic year for me. Aside from baking and decorating at least […]

‘Tis The Season: 9 Nutrition Reminders For The Holidays

My food and body struggles used to skyrocket during the holidays.    I’d skip meals out of sheer panic, knowing I’d inevitably binge on cookies, cakes, pies, and other treats.  […]

Stop The Fat Talk

Stop The Fat Talk The Impact of Mothers’ Fat Talk on Body Image & Eating Behavior   A couple weeks ago, I discussed a recent study about the powerful role […]

Beyond Calories In, Calories Out

Beyond Calories In, Calories Out Why “Eat Less, Move More” Isn’t Enough Fat loss is not the focus of my content, but I’ve helped thousands of people successfully lose weight […]

How to Lose Fat Without Dieting: Changing the Narrative and Achieving Lasting Results

The fitness industry has long promoted a one-dimensional approach to fat loss, emphasizing strict diets and calorie tracking. However, there are alternative methods that can help you achieve your physique […]

7 Things To Do The Day After a Binge and 1 To Avoid At All Costs

Everything was fine. And then suddenly it wasn’t.  It was like time stood still for a split second, and when things slid back into focus, you saw the aftermath: the […]

10 Signs of Healthy Relationship With Food

Somewhere and somehow, most people find themselves trapped in a rocky relationship with food.  It’s usually preceded by good intentions: to get in shape, to eat healthier, or to lose […]

What You Need to Know About Creatine

Creatine is one of the most well-researched supplements out there. I take it every day, as do several other fitness buffs…

What does “moderation” even look like?

Moderation is a term that I’ve used quite a bit in my career. Some of you might even remember…

It’s okay to suck at new things when you try them for the first time. Heck, it’s okay to suck at something for years on end while you’re figuring it out.

You have to believe that you’re capable of improvement – and believe that the payoff will be worth the struggle – or you risk staying stagnant indefinitely. 

Embracing mistakes isn’t something that comes naturally to me, and getting knocked down over and over again definitely isn’t fun. But life goes on whether or not you find the courage to take that first step – and to keep trying even when it’s hard. 

What is growth mindset?

Growth mindset embodies the idea that we’re capable of improvement (in any capacity) when we persevere and put in the requisite amount of time, effort, and dedication. 

Instead of thinking “I can’t do it,” or “I’m just not cut out for this,” someone with a growth mindset thinks, “I can’t do this yet” – and views mistakes, challenges, and setbacks as opportunities for growth and learning. 

(Fun fact: I spent a semester as a college freshman doing research in the lab of the Carol Dweck, world-renowned expert on growth mindset!) 

How can I develop a growth mindset? 

If you’re struggling to trade a fixed mindset for a growth mindset, here are three simple tips that helped me take life into my own hads. 

Do you want to run a half-marathon? You’re now a runner. Do you want to be considered reliable by friends and family? You’re now reliable. Do you want to wake up earlier in the mornings? Congrats, you’re now a morning person. 

When you choose to see yourself as already being the type of person you want to be, it becomes easier to make choices and decisions that are consistent with that identity. 

If you feel like you’re pretending to be someone or something you’re not at first, you’re doing it right. The whole idea might sound a little kooky, but there’s actually legitimate research demonstrating that performing identity-congruent actions can lead to more effective behavior change. 

Change your identity first, and it will be so much easier to make actions that align with who you ultimately want to be. In this case, try to see yourself as someone who has the ability to change, and a strong desire to learn from their mistakes and continuously get better at whatever they set their mind to. 

See failure as feedback, rather than as a dead end or immovable roadblock.  Making mistakes and falling short is part of being human. It’s how we respond to those mistakes and shortcomings that determines who we are – not the act of failing. 

In the same vein, you must accept that effort is never wasted. Progress can be tediously slow, and it’s rarely ever linear. These realities can be frustrating, but they also build strength and resilience. 

Hard work and perseverance have immense value. Instead of dismissing them whenever something goes awry, celebrate whatever did come out of your efforts, regardless of whether or not it was the outcome you were expecting. 

Everyone’s rate of progress is different, and comparing your journey to someone else’s in a way that makes you feel inadequate will only slow you down. 

Instead of using other peoples’ achievements and successes as a yardstick to measure your own, view it as a source of inspiration. Ask questions about how they did it – about their strategies, tools, resources, and thought processes – and consider how you might apply them to your own pursuits. 

It’s human nature to compare, but if you can do it with a sense of curiosity (rather than bitterness or resentment), you can gain valuable insight that allows you to make huge strides in the right direction. 

Whether you want to get better at running, lifting, writing, public speaking, cake decorating, or mindful eating, have the courage to try – and to keep trying – until you get it right. 

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