Strategies to Shift Your Mindset
By Mind & Muscle Academy. Newsletter nº12, 3ʳᵈ in the “Overcoming Mental Blocks” Series; 29/11/2024.
Welcome back to the third publication of our series on overcoming mental blocks. Last week, we examined the triggers behind your mental blocks.
P.S. Read to the end to access the link!
This week, we’re diving into the next step on the journey: shifting your mindset.
Introduction: Breaking the Loop
Ever feel like your mind is running the same unhelpful script? Mental blocks feed off patterns - negative thoughts, self-doubt, and that sneaky fear of failure. It’s like being stuck in a maze where every turn feels the same.
But here’s the good news: your mindset is the map. With the right strategies, you can rewrite those unhelpful scripts and pave the way forward, one shift at a time.
This week, we’re diving into actionable, science-backed mindset shifts that don’t just sound good - they work. No fluff, no recycled advice - just real ways to take control of your perspective and break through mental blocks.
What’s in This Week’s Article?
The Brain on Mental Blocks: A look at how reframing entails real and measurable changes in your brain.
Mindset Shifts (that work): Discover how reframing failure, embracing the process and using visualisations empower you and help you regain control.
Actionable Challenges: Small exercises to start shifting your mindset today.
The Brain on Mental Blocks
Here’s something fascinating: your brain can’t always tell the difference between real threats and perceived ones. When you’re stuck in a mental block, your amygdala (the part of your brain responsible for the fight-or-flight response) kicks in, triggering stress hormones that cloud your thinking.
But when you reframe the situation - shifting from threat to opportunity - your prefrontal cortex reclaims the reins, enabling focus and calm. A study in BMC Psychology supports this: students who reframed high-pressure exams as challenges rather than threats showed better performance and reduced anxiety.1
Mindset Shifts That Work
1. Reframe “Failure” as a Training Ground
Think of failure not as a verdict, but as a training session. It’s where you refine your technique, uncover blind spots, and grow stronger.
Instead of: “I messed up, so I’m not good at this.”
Try: “This showed me what I need to improve on next time.”
Failure isn’t personal - it’s a process. Treat it as feedback, not judgment.
P.S. Check out this insightful article on “Overcoming the Fear of Failure”!
2. Focus on the Process, Not the Outcome
High achievers often fall into the trap of outcome obsession, but here’s the thing: success is built in the now. Shifting your focus to the process makes the journey more rewarding - and less daunting.
Example: Instead of thinking, “I have to finish this entire essay,” start with, “Let me write one sentence I’m proud of.”
Celebrating small wins creates momentum and fosters consistency.
3. Visualise Success - But Make It Real
Visualisation isn’t just about daydreaming; it’s about creating a roadmap for your brain. Go beyond imagining a vague win and focus on specific, tangible details.
Preparing for an interview? Visualise walking in confidently, greeting the panel, and answering questions clearly. Imagine the atmosphere, the sounds, even the temperature of the room.
The richer your visualisation, the more your brain believes in your capability.
Your Turn: Try This Challenge
This week, I want you to practice one of these mindset shifts. Here’s how:
Reflect on a recent failure and write down what it taught you.
Break a looming goal into three micro-steps and complete just one.
Spend 5 minutes visualising an upcoming challenge in vivid detail - engage all your senses.
Journaling Prompt
What is one limiting belief holding you back?
How can you reframe it into something empowering?
Conclusion: The Real Shift
Mindset shifts aren’t magic - they’re muscles you train. The more you practice reframing, focusing on the process, and visualising success, the less power mental blocks hold over you.
So, take the first step today. Change your perspective, change your path, and watch as those once-immovable blocks start to crumble.
Next week, we’ll explore “Building a Routine for Mental Resilience”. But for now, take some time to reflect - and don’t forget to breathe.
Stay tuned for more tips, stories, and advice in our upcoming newsletters, and feel free to check out last week’s edition!
As always, I’m open to new ideas or suggestions you may have, so feel free to leave a comment!
Thank you all for joining me today, and I wish you a pleasant rest of your day.
Quote of the Day:
“When you change the way you look at things, the things you look at change.”
– Wayne Dyer
Best regards,
Ruben
Founder, Mind & Muscle Academy
Felix, Michael, Schmitz., Sissel, Guttormsen., Urs, M., Nater., Patrick, Gomez., Christoph, Berendonk. “From threat to challenge—Improving medical students’ stress response and communication skills performance through the combination of stress arousal reappraisal and preparatory worked example-based learning when breaking bad news to simulated patients: study protocol for a randomized controlled trial.” BMC Psychology, 11 (2023). doi: 10.1186/s40359-023-01167-6