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Last Updated on February 11, 2020

5 Ways to Cultivate a Growth Mindset for Self Improvement

5 Ways to Cultivate a Growth Mindset for Self Improvement

Think about a self-improvement goal you have, like becoming a better public speaker, earning a promotion at work, or losing weight. Be honest: What’s been stopping you from achieving, or even making progress, toward your goal?

Do excuses like these sound familiar?

I’m a naturally shy person — speaking in front of people makes me nervous. I’m not a good writer, so I’ll never get promoted. I have a slow metabolism, and I’m not an athletic person — losing weight is impossible! If so, then what may be holding you back is a “fixed mindset”.

You’ve probably heard this term, coined by Stanford University psychology professor Carol Dweck. She outlines the idea of growth mindset and fixed mindset in her book Mindset: The New Psychology of Success.

Essentially, it’s the (erroneous) belief that your abilities are more or less finite and what happens to you, good and bad, is largely due to forces beyond your control, such as natural born talent and luck.

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For example: The only reason my presentation went well was that Sally was feeling sick, so this time she didn’t outshine me. Or: I can’t do yoga; I have always been really inflexible.

As Dweck argues, a fixed mindset is what stops many of us from trying to improve in certain areas where we think we’ve hit our ceiling. In truth, of course, we’re all capable of reaching new heights. It’s just a matter of shifting from a fixed mindset to what Dweck calls a “growth mindset,” a belief that we actually are in control of what we achieve.

Yes, we all have inherent limitations; no matter how hard you try, you may never play tennis like Serena Williams. But, there’s a giant territory between being better than you are now and being the best in the world.

If you have a growth mindset, you think:

If I stretch 10 minutes every day, I will become more flexible or If I take a class and practice every day, I will become a better writer. 

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You’ll take on self-improvement projects and you’ll persevere through challenges because, deep down, you know you can succeed.

If you think you’ve been holding yourself back with a fixed mindset, how do you go about shifting to a growth mindset? Here are 5 ways:

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    1. Get Expert Help

    Can’t even run around the block? Find a running coach experienced with beginners and have her create a training plan for you that includes running with other novices. You’ll be amazed at how far you’re running in just a couple weeks.

    Hopeless in the kitchen? Take a cooking class, and learn to make two new dishes. With expert guidance, accountability, and social support, you’ll soon have the confidence to step out of your comfort zone.

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    Once you get a taste of accomplishment, you’ll be ready for the next challenge.

    2. Look Around You

    If you’re not able to recognize your own ability to improve, look to family members or friends for evidence that effort and perseverance pays off. Maybe a friend set out to learn Spanish and became fluent.

    If you instinctively think, “She’s obviously good with languages,” reframe your thinking. Are you really going to take that accomplishment away from your friend? More likely, she studied hard and practiced often.

    3. Praise for Effort, Not Skill

    When you get in the habit of recognizing effort in others, you’ll start to change the way you think about your own abilities. Instead of telling a friend, “You’re such a good cook!” say, “I love how you’re always collecting recipes and trying such interesting dishes.” Rather than telling your child, “You’re so smart” when they ace a math test, say “You studied hard for that and deserved a good grade.”

    Acknowledging effort over talent is a subtle but important change to make when working to adopt a growth mindset.

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    4. Compete with Yourself

    Yes, caring how we rank is human nature, but caring too much is counterproductive and fuels a fixed mindset.

    We all have our strengths. What’s important is not how you compare to others but how you compare to where you were yesterday, last week, or last year.

    Are you moving forward and making progress in the areas that you care about? If so, that’s all that matters.

    5. Learn from Failure

    When you have a fixed mindset, the voice in your head says, I didn’t make the sale because I’m terrible at closing.

    Challenge this mindset. Could it be that you didn’t prepare enough to answer all the clients’ questions? What could you have done differently to change the outcome? If you think about it hard enough, you’ll probably come up with lessons to apply to your next sales opportunity.

    More Tips about Changing Your Mindset

    Featured photo credit: Natasha Brazil via unsplash.com

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    Sharen Ross

    Marketing Strategy Consultant

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    Last Updated on September 18, 2020

    How to Improve Memory: 7 Natural (and Highly Effective) Ways

    How to Improve Memory: 7 Natural (and Highly Effective) Ways

    Memory plays an integral role in our lives, both in the short and long term. If you’re wondering how to improve memory, I’m here to tell you that there are natural and effective ways to do so.

    Despite what you might think, improving your ability to recall information is certainly possible. You just need to know the right ways to do it.

    Let’s dive straight into the first of seven easy ways to improve memory efficiently and reduce the risk of memory loss.

    1. Meditate

    We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts, and figures into our conscious minds.

    Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder, then, that most people struggle to remember information and recall things.

    Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. Research suggests that the more information and distractions you receive, the harder it is for you to transfer information to your long-term memory[1].

    Fortunately, meditation can help.

    Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which, in turn, will make it easier for you to remember important facts.

    While any amount of meditation will do something to help your memory, one study pointed out that “8 but not 4 weeks of brief, daily meditation decreased negative mood state and enhanced attention, working memory, and recognition memory as well as decreased state anxiety scores”[2].

    Therefore, if you’re looking for the most benefits, try sticking with a meditation practice for at least 8 weeks.

    However, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

    2. Get Plenty of Sleep

    If you’re sleep deprived or have not been sleeping well, then it’s likely that you’re not able to remember well either. This is because sleep and memory are intimately connected.

    If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities, including your memory.

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    If you want to learn how to improve memory, how much sleep should you be getting?

    Well, according to the National Sleep Foundation[3], you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things[4].

    If you want to improve memory, get plenty of sleep.

      Maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!), but if you care about improving your long and short term memory, then it’s critical that you try to get at least the recommended amount of sleep every night.

      Try these three things to naturally improve your sleep cycle:

      • Have a fixed bedtime (preferably before 10pm)
      • Don’t eat too late
      • Make sure your bedroom is as dark as possible

      Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

      However, don’t sleep just yet, as I want to tell you about another great way to increase memory.

      3. Challenge Your Brain

      When was the last time you challenged your brain?

      I don’t mean challenged in the sense of overeating or under-sleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku, and memory games.

      To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

      Feedback from Lifehack readers such as yourself has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-solving ability, and memory.

      There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

      • Peak (Android/iOS, free, 10 million+ downloads)
      • Lumosity (Android/iOS, free, 10 million+ downloads)
      • Elevate (Android/iOS, free, 5 million+ downloads)

      If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live while you put your attention into boosting your brain power!

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      Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it; try one of the apps above and see the positive benefits for yourself.

      4. Take More Breaks

      When I think back to my days as a budding entrepreneur, I distinctly remember working all the hours under the sun—and many under the moon, too!

      At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat, and tears.

      However, if you want to know how to improve memory, taking regular breaks is the best way to keep yourself productive, creative, and alive to opportunities. It’s also the best way to learn new information.

      Typically, when studying lots of new information, most people will spend hours reading it in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

      One 2011 study from the University of Illinois concluded that “the brain is built to detect and respond to change…and prolonged attention to a single task actually hinders performance”[5].

      This is based on something called the “vigilance decrement.” This can be applied to many things. For example, we often don’t notice the feeling of clothing touch our bodies because our brain becomes accustomed to the sensation. However, if you change clothes, you’ll likely notice the difference in texture and temperature for a few minutes.

      When you take a break from memorizing information, it refocuses your attention and energy, leading to increased focus overall.

      It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart, and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

      Basically, make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

      5. Learn a New Skill

      I love this quote, as it’s 100% true but frequently overlooked:

      “Learning never exhausts the mind.” -Leonardo da Vinci

      From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

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      Let me give you an example of this:

      Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day, many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

      Unfortunately, your initial enthusiasm quickly turned into frustration.

      The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you rather than letting you work in your own way.

      Now, in the story above, the ending could be that you put up with a job you didn’t like and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction into learning a new skill (computer coding).

      It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career, and the ongoing learning made the call center job much more bearable.

      Clearly, learning new skills gives you impetus, focus, and something to aim for. Your brain loves to learn, and you should tap into this by always seeking out new information. When learning becomes a habit, you’ll find your ability to remember and recall things effortlessly becomes a habit, too.

      If you want to know how to learn something new every day, check out this article.

      6. Start Working out

      If you’re not already working out regularly, then here’s another reason to do so:

      Exercising for 20-30 minutes three times a week will improve your long-term memory[6].

      Regular physical activities increase blood flow in your body and supplies the brain with extra oxygen and nutrients. A well-nourished brain is a well-functioning brain!

      Even if you don’t have much time, research has shown that a daily burst of 60 seconds of high-intensity exercise offered many of the benefits of the longer exercise routines[7].

      Interested in getting started?

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      Here are five different ways that will help you work out:

      • Join a gym
      • Join a sports team
      • Buy a bike
      • Take up hiking
      • Dance to your favorite music

      7. Eat Healthier Foods

      I’m sure you’ve heard the expression: “You are what you eat.”

      This applies to your brain, too.

      The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health, as well.

      Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery, and dark chocolate. But any fruits, vegetables, or foods high in antioxidants will have a positive effect on your brain and memory. Here’re some ideas: 15 Brain Foods That Will Super Boost Your Brain Power

      Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain, leading you to easily suffer from mental fatigue.

      If you want to improve your mental health, eat and drink an abundance of these for brain health:

      • Turmeric – Helps new brain cells grown
      • Broccoli – Protects the brain against damage
      • Nuts – Improves memory
      • Green tea – Enhances brain performance, memory and focus[8]
      • Fish oilFish oil supplements can increase your brain power

      Here’re more brain food options that improve memory!

      Also, remember that your brain is about 75% water, so dehydration can have a huge effect on the way your brain functions. Stay hydrated if you really want to improve memory!

      Final Thoughts

      I sincerely hope these seven memory boosting ways that I’ve covered in this article will be helpful for you.

      You don’t need to implement them all, but you can try out the ones that appeal to you.

      But, if you’re serious about dramatically improving your memory and avoiding cognitive decline, then make a start right now on adopting one or more of the ways I’ve suggested.

      More on How to Improve Memory

      Featured photo credit: Eric Ward via unsplash.com

      Reference

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