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3 Powerful Mind Reframing Shifts that Can Drastically Improve Your Life

3 Powerful Mind Reframing Shifts that Can Drastically Improve Your Life

Most of us have probably heard the phrase “Change is an inside job”, but how many of us actually do it?

A lot of people want their lives to change for the better but not everyone pulls it off mainly because they feel chained to their present circumstances. And while external factors do play a role in how your life shapes out, the fact is, most of the things holding you back are living inside your head.

Kick those ideas and mindsets out, and you’ll start seeing the world in a more positive light. Doors will open up, great ideas will come to you more often, and you’ll have a much better life in general. The big positive changes that you want your life to have can actually be achieved by making small adjustments to how you think.

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And the best part is it’s not even that hard. You just have to train yourself to think and look at life a little differently.

Not sure where or how to begin? Below are a few mind shifts that you can try right now to reframe your problems in order to start feeling more positive:

“I need to spend less.” vs. “I need to earn more.”

I’m all up for saving money, but if you’re sitting there feeling sorry for yourself because you don’t have enough money or resources, then perhaps it’s time to start thinking about how to GET MORE of what you need. Instead of depriving yourself from the things that you want, open your mind and find ways to earn more money so you can afford the finer things in life.

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The “spend less” mindset is very restrictive and can make you feel stuck to your current situation. It tells you that you have to limit yourself in terms of what to spend or how to act. On the other hand, the “earn more” way of thinking opens you up for ideas and opportunities, thus allowing you to aim higher and reach your potential.

“I can’t” vs. “I won’t.”

As the fabulous Marie Forleo put it, saying that we “can’t” is just one of those BS excuses standing between us and what we want. And 99% of the time, “can’t” is just a euphemism for the word “won’t.”

Can’t afford that self-development course? Nope. The truth is if you really wanted to, you would find a way to come up with the money for it. Can’t attend that seminar because you “don’t have time”? Wrong again. Because if you were really determined to go, you would MAKE time.

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In reality, there’s hardly any situation in which you LITERALLY can’t do something. Most of the time, the only person holding you back is you.

Whenever you find yourself saying you can’t do something, ask yourself: are you really powerless to take action or are you just using the “can’t” excuse because you don’t want to work harder or you just don’t want something bad enough?

Do yourself a favor and free yourself from the “can’t” mindset and own up to your decisions. You’ll feel more empowered for it because unlike the word “can’t” which puts you in the victim’s position, the word “won’t” puts you in the driver’s seat and allows you to be completely honest and responsible for your choices and actions.

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“I failed.” vs. “I learned.”

A lot of people refuse to take risks or try new things because they’re scared of failure. What’s ironic though is that doing so actually sets you up for even greater failure because it puts you in a situation where you fail by default. (Hat tip to JK Rowling.)

And while I do agree that facing your fear helps you get rid of it, I’ve found that a more practical way to deal with fear of failure is to think of failing as a learning experience instead.

Seeing failure as a learning opportunity immediately converts the former into something positive. After all, the more you learn the better and smarter you’ll become, and the higher your chances of succeeding in the future. After a failure has occurred, reframe it to think about what lessons can be learned so that you reduce the chances of repeating the same mistakes.

So go ahead and fail learn. Do it quickly, and do it often. Keep trying. Your future, more successful self, will thank you for it.

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Last Updated on January 15, 2021

7 Ways To Have More Confident Body Language

7 Ways To Have More Confident Body Language

The popular idiomatic saying that “actions speak louder than words” has been around for centuries, but even to this day, most people struggle with at least one area of nonverbal communication. Consequently, many of us aspire to have more confident body language but don’t have the knowledge and tools necessary to change what are largely unconscious behaviors.

Given that others’ perceptions of our competence and confidence are predominantly influenced by what we do with our faces and bodies, it’s important to develop greater self-awareness and consciously practice better posture, stance, eye contact, facial expressions, hand movements, and other aspects of body language.

Posture

First things first: how is your posture? Let’s start with a quick self-assessment of your body.

  • Are your shoulders slumped over or rolled back in an upright posture?
  • When you stand up, do you evenly distribute your weight or lean excessively to one side?
  • Does your natural stance place your feet relatively shoulder-width apart or are your feet and legs close together in a closed-off position?
  • When you sit, does your lower back protrude out in a slumped position or maintain a straight, spine-friendly posture in your seat?

All of these are important considerations to make when evaluating and improving your posture and stance, which will lead to more confident body language over time. If you routinely struggle with maintaining good posture, consider buying a posture trainer/corrector, consulting a chiropractor or physical therapist, stretching daily, and strengthening both your core and back muscles.

Facial Expressions

Are you prone to any of the following in personal or professional settings?

  • Bruxism (tight, clenched jaw or grinding teeth)
  • Frowning and/or furrowing brows
  • Avoiding direct eye contact and/or staring at the ground

If you answered “yes” to any of these, then let’s start by examining various ways in which you can project confident body language through your facial expressions.

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1. Understand How Others Perceive Your Facial Expressions

A December 2020 study by UC Berkeley and Google researchers utilized a deep neural network to analyze facial expressions in six million YouTube clips representing people from over 140 countries. The study found that, despite socio-cultural differences, people around the world tended to use about 70% of the same facial expressions in response to different emotional stimuli and situations.[1]

The study’s researchers also published a fascinating interactive map to demonstrate how their machine learning technology assessed various facial expressions and determined subtle differences in emotional responses.

This study highlights the social importance of facial expressions because whether or not we’re consciously aware of them—by gazing into a mirror or your screen on a video conferencing platform—how we present our faces to others can have tremendous impacts on their perceptions of us, our confidence, and our emotional states. This awareness is the essential first step towards

2. Relax Your Face

New research on bruxism and facial tension found the stresses and anxieties of Covid-19 lockdowns led to considerable increases in orofacial pain, jaw-clenching, and teeth grinding, particularly among women.[2]

The National Institute of Dental and Craniofacial Research estimates that more than 10 million Americans alone have temporomandibular joint dysfunction (TMJ syndrome), and facial tension can lead to other complications such as insomnia, wrinkles, dry skin, and dark, puffy bags under your eyes.[3])

To avoid these unpleasant outcomes, start practicing progressive muscle relaxation techniques and taking breaks more frequently throughout the day to moderate facial tension.[4] You should also try out some biofeedback techniques to enhance your awareness of involuntary bodily processes like facial tension and achieve more confident body language as a result.[5]

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3. Improve Your Eye Contact

Did you know there’s an entire subfield of kinesic communication research dedicated to eye movements and behaviors called oculesics?[6] It refers to various communication behaviors including direct eye contact, averting one’s gaze, pupil dilation/constriction, and even frequency of blinking. All of these qualities can shape how other people perceive you, which means that eye contact is yet another area of nonverbal body language that we should be more mindful of in social interactions.

The ideal type (direct/indirect) and duration of eye contact depends on a variety of factors, such as cultural setting, differences in power/authority/age between the parties involved, and communication context. Research has shown that differences in the effects of eye contact are particularly prominent when comparing East Asian and Western European/North American cultures.[7]

To improve your eye contact with others, strive to maintain consistent contact for at least 3 to 4 seconds at a time, consciously consider where you’re looking while listening to someone else, and practice eye contact as much as possible (as strange as this may seem in the beginning, it’s the best way to improve).

3. Smile More

There are many benefits to smiling and laughing, and when it comes to working on more confident body language, this is an area that should be fun, low-stakes, and relatively stress-free.

Smiling is associated with the “happiness chemical” dopamine and the mood-stabilizing hormone, serotonin. Many empirical studies have shown that smiling generally leads to positive outcomes for the person smiling, and further research has shown that smiling can influence listeners’ perceptions of our confidence and trustworthiness as well.

4. Hand Gestures

Similar to facial expressions and posture, what you do with your hands while speaking or listening in a conversation can significantly influence others’ perceptions of you in positive or negative ways.

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It’s undoubtedly challenging to consciously account for all of your nonverbal signals while simultaneously trying to stay engaged with the verbal part of the discussion, but putting in the effort to develop more bodily awareness now will make it much easier to unconsciously project more confident body language later on.

5. Enhance Your Handshake

In the article, “An Anthropology of the Handshake,” University of Copenhagen social anthropology professor Bjarke Oxlund assessed the future of handshaking in wake of the Covid-19 pandemic:[8]

“Handshakes not only vary in function and meaning but do so according to social context, situation and scale. . . a public discussion should ensue on the advantages and disadvantages of holding on to the tradition of shaking hands as the conventional gesture of greeting and leave-taking in a variety of circumstances.”

It’s too early to determine some of the ways in which Covid-19 has permanently changed our social norms and professional etiquette standards, but it’s reasonable to assume that handshaking may retain its importance in American society even after this pandemic. To practice more confident body language in the meantime, the video on the science of the perfect handshake below explains what you need to know.

6. Complement Your Verbals With Hand Gestures

As you know by now, confident communication involves so much more than simply smiling more or sounding like you know what you’re talking about. What you do with your hands can be particularly influential in how others perceive you, whether you’re fidgeting with an object, clenching your fists, hiding your hands in your pockets, or calmly gesturing to emphasize important points you’re discussing.

Social psychology researchers have found that “iconic gestures”—hand movements that appear to be meaningfully related to the speaker’s verbal content—can have profound impacts on listeners’ information retention. In other words, people are more likely to engage with you and remember more of what you said when you speak with complementary hand gestures instead of just your voice.[9]

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Further research on hand gestures has shown that even your choice of the left or right hand for gesturing can influence your ability to clearly convey information to listeners, which supports the notion that more confident body language is readily achievable through greater self-awareness and deliberate nonverbal actions.[10]

Final Takeaways

Developing better posture, enhancing your facial expressiveness, and practicing hand gestures can vastly improve your communication with other people. At first, it will be challenging to consciously practice nonverbal behaviors that many of us are accustomed to performing daily without thinking about them.

If you ever feel discouraged, however, remember that there’s no downside to consistently putting in just a little more time and effort to increase your bodily awareness. With the tips and strategies above, you’ll be well on your way to embracing more confident body language and amplifying others’ perceptions of you in no time.

More Tips on How to Develop a Confident Body Language

Featured photo credit: Maria Lupan via unsplash.com

Reference

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