Behavior ChangeFood For ThoughtHealthMindset

My Top 10 Mindset Shifts for True Transformation

By February 12, 2020 No Comments

Mindset is so important to success that I decided to do a bonus post this week. ūüėČ Click here if you missed the last post on mindset. And here is where you can find the first post of next week’s series on fitness.

This is a long one, but easy to skim if you want to see what I view as 10 key beliefs/mindset shifts that can help to keep you on the road to success even when life gets difficult. It is often the behavioral and emotional sabotaging we do to ourselves that takes us off course.

Belief #1 ‚Äď I fully forgive myself and others.

In order to be successful at major lifestyle changes, you must forgive yourself & others in order to move forward, focused on your best possible future. Forgiveness is powerful; it will feel like removing a heavy weight from your heart. Without all that pain, shame or fear you have been holding onto, you will be so much lighter, ready to take action, ready to make real lifestyle changes and open up that space for optimism and determination to keep moving forward toward your best life.

Belief into Action

‚ÄúAdopt a mantra that¬†you¬†say to yourself the moment that a guilty memory or feeling arises. The following phrases are particularly effective: ‚ÄúI‚Äôm not that person anymore;‚ÄĚ or ‚ÄúMy attention belongs in the present;‚ÄĚ or ‚ÄúI am not here to suffer anymore.‚ÄĚ Choose the appropriate phrase and repeat it, without fail, every time¬†you¬†feel guilty. In this way,¬†you¬†are not only telling yourself the truth, for¬†you¬†aren‚Äôt the person anymore who committed a past misdeed, but¬†you¬†are also giving your brain a new, more positive input. This will help to wean it off the old wiring that keeps messaging guilt long after guilt is deserved.‚ÄĚ ‚Äď A suggestion from Deepak Chopra, The Huffington Post

Belief #2 ‚Äď Exercise is a gift, not a punishment.

If¬†you¬†are serious about a physical¬†transformation,¬†you¬†must change your mind about exercise. Exercise is a gift¬†you¬†must give yourself, in some way, every day. Moving your body can no longer be a punishment for poor eating choices. It is a true gift to your heart, mind, muscles and more that will keep ‚Äúgiving‚ÄĚ the rest of your long life. Will it still be hard, physically? Yes, it should be if¬†you¬†are doing it right. Will it be so¬†much easier when¬†you¬†have the right attitude about it? Yes, definitely.¬†You¬†will push yourself, lovingly, into workouts¬†you¬†never knew¬†you¬†could do.

Belief into Action

Make exercise an enjoyable experience. Work out with friends. Don’t know anyone in class? Introduce yourself and strike up a conversation with a friendly face. Do the exercises that challenge you, but bring you energy, not drain you of it. Buy new shoes and a workout outfit. Set your alarm with some soothing or inspiring music to get up early and get your workout in right away, before you can make any excuses to not do it.

Belief #3 ‚Äď Food is meant to serve my body.

Your nutrition will affect every aspect of your life and will improve your chances at any type of transformation. To be successful for life, you must change your mind about food. When you decide to view food as an energy source to serve your body, your choices will reflect your physical needs: slow-burning carbs for extended energy, muscle-building proteins for increased strength, healthy fats to keep you satisfied, vitamin and mineral rich foods to support a strong immune system and healthy body functions. You will no longer choose artificial and convenient foods. You will no longer reach for food to soothe a feeling other than hunger.

Belief into Action

When¬†you¬†eat, ask yourself the following questions. ‚ÄúHow will this food serve my body?‚ÄĚ ‚ÄúHow will it give me energy?‚ÄĚ ‚ÄúWill it make me stronger?‚ÄĚ ‚ÄúWill it make my body function improve?‚ÄĚ and ‚ÄúAm I actually hungry or am I bored or trying to avoid some feelings?‚ÄĚ If¬†you¬†aren‚Äôt sure of the answer, Google it. There is so much nutritional information at our finger-tips, it is much easier to make better choices.

Belief #4 ‚Äď I will no longer compare myself to others.

Any transformation will come with doubts. Maybe you’ve lived a certain way for more than 30 years. The best way to quiet those doubts is to stay focused on moving forward. You must keep your eyes on your own paper, stay in your lane and decide how YOU will measure YOUR success. You can no longer use others as a ruler to judge by.

Everyone is doing their best, all the time, including you. Your best can only be appreciated when you judge it against your best, yesterday. Our bodies, our lives, our relationships are all different and can’t be compared or judged as successful or not, since we don’t know all the facts about everyone else’s situations. You do know the facts of your own and you can take full responsibility for the actions and the feelings you have about their outcomes.

Belief into Action

If you wear a wristwatch or bracelet (if you don’t, put a rubber band on your wrist), any time you find yourself comparing, feeling inferior, feeling superior or being judgmental of yourself or others, switch the band to the other wrist. You might be surprised how often you switch.

Belief #5 ‚Äď Stop compiling problems

Successful people have problems too. They just have a great skill of tackling problems or obstacles one at a time. It is easy to get overwhelmed and not address easily solved problems, because we‚Äôve added them up with all the rest into something that seems insurmountable. Successful people look at problems separately, objectively, and they consider them challenges, not problems. Each hurdle can then be added to your ‚Äúproud‚ÄĚ list once¬†you¬†have solved it.

Belief into Action

Ask a trusted friend or partner to listen to a single obstacle or problem that has been on your mind. Don‚Äôt have someone to talk to? Ask a friend in your workout group or your trainer.¬†You¬†don‚Äôt have to ask for their opinion on what¬†you¬†should do, but¬†you¬†will find that as¬†you¬†are explaining the problem out loud, alone (meaning without all the other problems¬†you¬†have swimming around in your head) and without emotions,¬†you¬†will have made that problem seem to be less of a problem, more of a challenge and certainly manageable all on your own. It will be a lightbulb moment ‚Äď try it.

Belief #6‚Äď Speak and think only in truths.

On the¬†transformation¬†journey¬†you¬†must decide¬†you¬†will no longer generalize and¬†you¬†will speak and think only in truths. How often do¬†you¬†hear yourself say, ‚ÄúI always fail‚ÄĚ or ‚ÄúI never get it right‚ÄĚ? Are those statements REALLY true? No,¬†you¬†don‚Äôt always fail.¬†You¬†have successful moments all the time, every day.¬†You¬†can no longer generalize about yourself or others. If¬†you¬†are only speaking in truths, it might sound more like ‚Ķ ‚ÄúI didn‚Äôt lose all the weight I wanted to, but I did lose inches off my waist and made several new friends.‚ÄĚ

Belief into Action

Be mindful and totally aware of generalizations when you speak and think today. Focus on it all day. Any time you think or speak a generalization, quickly write it down in your phone or on a notepad. At the end of the day, take those generalizations to a friend or family member and ask them if they are true about you or your situation. If you don’t have anyone to chat with, ask yourself and be totally honest. Are those generalizations fully TRUTHS? I bet not. It will really improve your attitude and enthusiasm.

Belief #7 ‚Äď Busy is not better.

Successful people have learned that busy is NOT better. Our culture tells us to judge our lives by the quantity of things we can accomplish in one day. To what end? We are a sick, stressed out, malnourished, overweight population that continues to get sicker. Reject that thinking and judge your life by the quality of your time. Create space around your activities to make memories and relish in the small pleasures.

Belief into Action

Sit down and write down your three most time-demanding activities and decide what needs to go or can be decreased. Do¬†you¬†need to cut down on your hours at the office or in the car carting kids around? Would the kids be okay if they only played one sport and one instrument? Could¬†you¬†reduce your social commitments for FREE time, just for¬†you¬†and your family to enjoy the fun of daily life? Boundaries can and need to be set in a positive way to protect this precious time. Your life needs to be manageable and¬†you¬†need to create space for self-care now‚ÄĒthere is no time like the present to take action.

Belief #8 ‚Äď Expect more of myself and others.

Visualize yourself¬†transformed.¬†You¬†know what¬†you¬†want and in order to get there,¬†you¬†must raise the bar for yourself and others. When¬†you¬†make commitments to yourself and others,¬†you¬†hold them, even if it‚Äôs not ‚Äúcomfortable‚ÄĚ. Kick ‚Äúcomfortable‚ÄĚ to the door and continue to challenge yourself in all kinds of ways. Be brave. Take responsibility for how¬†you¬†treat yourself, others, and how others treat¬†you. Set an achievable short-term goal today. As¬†you¬†do,¬†you¬†will inspire others and¬†you¬†will begin to expect more from them too. Make this a monthly habit.

Belief into Action

Work some accountability into your transformation. If you want to get more serious about nutrition, try food journaling or pre-packaging your week of meals/snacks. Sign up for an achievable exercise challenge or be vulnerable to enough to say you’re sorry or ask for an apology from someone concerning an incident you might be feeling bad about. Sign up for a seminar or class that will help you learn more about your specific goals.

Belief #9‚Äď Reduce screen time.

Find a way to reduce your screen time. It’s NOT just our kids who are addicted. Studies show that our sedentary lifestyle is as dangerous as smoking.

Belief into Action

Instead of watching a family flick on Friday night, head out and take the dog for a walk. In the winter, you could shovel the neighbor’s drive or bundle up and go ice-skating or sledding. In the nicer weather, enjoy a fire pit in your back yard or explore a new park. Get out a board game or take a drive to a neighboring downtown to check it out.

Do NOT take your phone, iPAD, computer or TV into your bedroom. Facebook ISN‚ÄôT THAT interesting and is not worthy of risking your health. Up late surfing for deals? No more ‚Äď shop during the day and GO TO BED!

Belief #10 ‚Äď If I need help, I can ask for it.

This transformation is a big deal to you. Those who love you most will understand and be there for you. All you have to do is ask for help if you need it. These are real lifestyle changes that are difficult to start and even more difficult to maintain. Reach out to family or friends who have been successful in maintaining a healthy lifestyle. Ask them to support you in your efforts. If you don’t have anyone in your circle to ask, you will have to find a mentor, or coach, a stranger in class for help. People are more willing to help you than you think. Just have the courage to ask.

Belief into Action

Ask your partner to join you in your new pursuits. Ask your partner and kids to support your choices, join in the fun of making new healthy habits and be okay with getting rid of the old. Ask a friend to watch the kids while you take an hour to exercise/cook/or learn a new skill. Ask a trainer how to modify an exercise you don’t feel comfortable doing yet. Ask a teacher for extra help or a respected mentor to grab lunch and give you their best advice.

These types of habits are what we focus on and discuss in all our programs at the Transformation Center. So if you are already part of our community, continue to dive deep into these areas. If you aren’t yet, what are you waiting for?