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Find & Replace Limiting Beliefs, Part 2: Replace Old Ideas

Find & Replace Limiting Beliefs, Part 2: Replace Old Ideas

Introspection is the key to transformation

    It’s time to weed out the limiting beliefs that you discovered in part one. This is a hell of a lot harder to do than simply discovering them, but on the bright side, the instructions are simpler—this one really just requires willpower and discipline. So, it’s technically easier, but practically harder.

    When you ask yourself why you’re putting so much time and energy and discipline into this, remember the benefit once you’ve accomplished it. The most successful people act on their imaginations – they allow their ventures to venture beyond the realm of possibility, and still manage to accomplish it. Limiting beliefs keep people from breaching that realm of mediocrity into successful living.

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    Prove Yourself Wrong

    By far the quickest and easiest way to banish a limiting belief once and for all is to prove it wrong. It’s not that hard to do—you just have to accomplish it! Until 1954, it was considered pretty much impossible to run a mile in four minutes, and in that year it was actually done. After that, the record was broken again and again by runners. Why? The first runner to break that limit proved the belief that it was impossible wrong and mentally enabled other runners to succeed.

    Figure out what it would take to prove yourself wrong, and accomplish it. Doesn’t get simpler than that. But chances are that you don’t get to take the easy way out on this one, so what else can we do?

    Introspective Removal

    You can’t remove an item from your environment if you cannot see the item, or even know what it is. Sometimes we don’t even have a conscious knowledge of our limiting beliefs. For instance, many people are unaware that they’re uncomfortable with the idea of making money easily—because the correlation between earning money and hard work has been drummed into them since childhood.

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    In part one, you may have discovered limiting beliefs that you didn’t know you held, while others we’re already aware of. In this case, once you’ve discovered what is holding you back, you can take an introspective look at not only the belief but the context that generated it. Understanding where it came from is just as important as knowing it is there.

    Here’s what you do.

    1. Write down the limiting belief in a concise manner. For example, ‘Good money only comes through hard work.’
    2. Think about the internal dialog that created, or exists because of, this belief—for instance, making money without effort is morally wrong, or I don’t deserve to make money easily.
    3. Look for the fear that reinforces this belief—if I make money without hard work, I’m a corrupt, greedy person like those other rich lazy types.
    4. Try and recall any experiences that may have contributed to or caused the limiting belief.

    At this point you’ll have a good idea of not only what that limiting belief is, but why it’s there and what its effects are, as well as what kind of internal dialog it is generating. Now we need to mentally “debunk the theory.”

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    1. Write down what it is that makes this limiting belief so limiting. If I continue to interact with reality based on this assumption, I will be working hard for peanuts until the day I die.
    2. Write down what it is that makes this limiting belief a ridiculous notion. There’s nothing at all wrong with making money—there’s only something wrong with becoming a different, greedier person because of money.

    It’s important to have a clear idea of not only what the belief is and what context it exists within, but why the belief is a faulty notion. If you don’t have a clear idea of why that belief is wrong, you will be unable to get past it.

    Brains don’t do well with a vacuum, so now that you’ve knocked this puppy down from an intellectual standpoint, it’s necessary to prop something else up there so that limiting belief doesn’t reclaim its throne.

    1. Write down the enabling belief that replaces the limiting one. Making money without hard work is the best way to live.
    2. What kind of internal dialog would go on in your head if you held this belief? Write it down. Making money without hard work gives me more time to focus on the important things in life, such as my family, rather than spending all my time worrying about day-to-day survival.
    3. In step 3 of the first process, we defined the fear that accompanied our limiting belief because fear is the emotion that gives power to limiting belief. Where does your enabling belief get its power? Making money easily doesn’t make me a different person unless I allow that to happen—I can use this to effect greater change in my life and the lives of others than if I were constantly trying to make ends meet

    Replacement Technique

    Similar to the trial technique we used in part one to find our limiting beliefs and some enabling ones, we’ll now dedicate a certain amount of time to enforcing our new replacement belief. 30-60 days is best for really ingrained beliefs, but whatever amount of time you choose, set it before you commence. The next period is going to be tough.

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    In this period you’ll be living as if you held the enabling belief in the first place, and training yourself to think that way. Beliefs cause thoughts, but disciplining yourself and changing your thoughts can go the other way and change your beliefs over time.

    It’s important to keep yourself reminded of your replacement belief at all times, because sheer discipline alone rarely works. Make sure you can’t escape that reminder in the places it counts. For instance, with the making money example, I’d keep a note on my monitor if my work was all done at a computer. If I were quitting smoking, I’d avoid usual smoking spots—especially those spots where other smokers congregate—and keep a post-it nearby reminding me about a specific symptom of smoking, or a disease it causes.

    Other than that, there’s not much you can do at this point but spend those 30-60 days focusing a significant amount of your attention and discipline to removing those heavily ingrained beliefs and habits. You’ve done everything you can to ensure your chances of success up until this point.

    Hey, nobody said it would be easy! But see it through and you’ll be ultimately grateful for the effort you put in. We are talking about beliefs here, which are some of the most fundamental elements of our daily existence, and it’s no mean feat to change them—even the seemingly small ones.

    What is the worst limiting belief of them all? I think it’s belief in the concept of the impossible.

    More by this author

    Joel Falconer

    Editor, content marketer, product manager and writer with 12+ years of experience in the startup, design and tech digital media industries.

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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