Unapologetically Marie

Writer, podcaster, mental health advocate

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How to build a positive mindset 

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Do you stay awake at night replaying conversations? Do you find yourself ruminating over things people said to you? Or perhaps you worry about the future, thinking about all the ways something might go wrong? 

If so, you’re not alone. Over the past few decades, around the world there’s been an increase in levels of anxiety. The world has changed dramatically, and it can be overwhelming and worrying. 

But the research is showing that you can combat these thoughts by taking more control over your mindset. If your natural inclination is to ruminate and think of all the negatives, you can balance these thoughts by proactively thinking positive thoughts throughout the day. You can train your brain to think more positively! 

There is a raft of health benefits to building a positive mindset.  

You’ll live healthier and longer: Optimists tend to live healthier lives and have a lower risk of chronic diseases like diabetes and heart disease than pessimists. On the flip side, pessimists tend to have shorter telomeres, which means they age faster. “Cells with shorter telomeres circulate and release large amounts of inflammatory proteins that contribute to inflammation, which is a mechanism of aging,” says Aoife O’Donovan, Ph.D., a professor at University of California, San Francisco.  

You’ll be less stressed: People who have positive mindsets cope with the day-to-day turmoil of life better. They are also less anxious and less likely to suffer from depression.  

You’ll be more successful: Compared to pessimists, optimists are more successful in school, at work and in athletics. They are also more successful in their marriages and tend to have more friends and more supportive relationships. 

So how can you build a positive mindset? 

  1. Get good sleep  

Is there a link between poor mental health and sleep? Could getting a bad night’s sleep really be as bad as smoking? Does driving tired really put you in as much danger as driving drunk? According to the latest science, yes! Not only that, but not getting a good night’s sleep can significantly impact your happiness levels and your ability to cope with anything life throws at you – which let’s face it, has been a lot in 2020. In an increasingly hyperconnected world, in which many companies now expect their employees to be on call and to answer emails 24/7, Global consulting firm McKinsey argues that sleep is an important organizational topic that requires specific and urgent attention.  

  1. Limit social media 

Have you found yourself turning to social media to while away the long hours of Covid lockdown? Are you noticing some negative effects? If so, you may need a social media detox. Even before Covid, social media was well ingrained in most societies around the world. In Australia, as of January 2019 there were 18 million active users of social media websites (69% of the population). Facebook is the most popular social media platform, with ~16 million monthly users of the website. In the U. S., about 70 percent of adults say they use Facebook and YouTube, while Instagram and Snapchat are growing in popularity among 18–24-year-olds. Social media can be an important part of modern life, but unfortunately, the research also tells us that it can also be destructive to our mental wellbeing. Many studies have linked excessive social media use to increased depression, anxiety, loneliness, sleeplessness, and many other mental health issues. 

  1. Spend time with positive people 

In a recent New York Times article, researcher stated that people laugh five times as often when they’re with others as when they’re alone. Peak happiness lies mostly in collective activity. Not only that, but researchers have also found that the use and appreciation of humour is positive for overall wellbeing and psychological health. Humour is observed in all cultures and at all ages. But only in recent decades has experimental psychology respected it as an essential, fundamental human behaviour. According to positivity strategist Paul Osincup, “Humour is the new mindfulness.” You can actually train your brain to see and experience humour more often. So go on, have a laugh with some positive people. 

  1. Don’t suppress negative emotions 

One of the biggest misconceptions about the positive psychology movement is that people should always aim to be happy and negative emotions are to be avoided.  

This is a load of rubbish. Firstly, only being happy is impossible. Secondly, trying to suppress negative emotions can be really detrimental for mental health. The reality of life is that it’s messy, and even the people who are the happiest, most joyful and most fulfilled experience appropriate negative emotions when the situation calls for it.  

The key is to process negative events and emotions in a healthy way so you can move forward. So how can you process your emotions when times are tough? Simple, start a practice of journaling. Over the last few decades, many studies have shown that journaling is a great tool to help you understand yourself better, unpack old issues and let them go, and give your mind the knowledge to understand how you see and react to the world around you. It has also been shown to increase happiness, help to reach goals and even have some positive physical health benefits. And if you’re someone who is generally not comfortable opening up to people, studies show that journaling might be the most beneficial to you. 

“When we put our thoughts and feelings down on paper, we’re not just transferring them—we’re also transforming them. Writing forces us to arrange our ideas into a sequence, one after another; over time, themes and patterns start to emerge; new insights and perspectives start to bubble up,” according to Kira M. Newman, Greater Good Magazine. 

  1. Movement and exercise 

There’s a whole lot of research into the physiological and physical health benefits of exercise, but exercise can also it can make us happier. It is great for our mood and our mental state. Exercising released dopamine (DA), noradrenaline (NE), and serotonin (5-HT) – the happy drugs! They’re the things that make us feel joyful and they’re present when we exercise. They increase in their production when we move our bodies and do exercise.  

  1. Learn something new 

As Einstein famously said: “The important thing is to never stop questioning.” Learning something new is an essential part of creating a happy environment for yourself and a great way to start your day in a happy mood. Our brains develop more and release happy chemicals when we learn something new or stimulate them with exciting information. This doesn’t have to be a complicated or expensive happiness habit; it can just include watching a Ted Talk during breakfast or listening to a podcast on your way to work. This type of habit will put you in a happy mood just by stimulating your brain and getting your gears turning. Multiple studies and research suggest that consistent curiosity goes hand in hand with happiness.   

  1. Get outdoors 

It’s easy to forget how the little things – like taking a walk – can have such a huge impact on our mental health and make us happier. Studies show that brain structure and mood improve when we spend time outdoors. This has positive implications for concentration, memory and overall psychological wellbeing. Also, getting outdoors means getting natural light, which may be key to improving mood and reducing insomnia. A recent study showed more time spent outside in natural light was associated with improved mood, better sleep quality, and ease of waking. 

 

  1. Practice gratitude 

The science is clear. Practicing gratitude makes you happier and less stressed. It leads to higher overall wellbeing and satisfaction with your life and social relationships. Yet many of us don’t make gratitude a part of our weekly practices.  And it can be really simple, research suggests that expressing gratitude by texting may be just as beneficial as an in-person show of appreciation.  

Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynicsand weekly email newsletter for regular updates and news! 

Please note that I may get a small commission if you buy something from my site. Your support helps to keep this site going at no additional cost to you. Thanks! 

9 Ways to improve your mindset (E104)

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Happiness for Cynics podcast

Join Marie and Pete this week as they discuss 9 ways to improve your mindset and live a longer, happier, and more productive life.

Show notes

Sleep deprivation and genes

Study reveals sleep deprivation is associated with lower DNA repair gene expression and more breaks in DNA. The damage to DNA may explain the increased risk of cancers and neurodegenerative diseases in those who are sleep deprived.

Sleep is your superpower – Matt Walker

Transcript

[Happy intro music -background] 

M: Welcome to happiness for cynics and thanks for joining us as we explore all the things I wish I’d known earlier in life but didn’t. 

P: This podcast is about how to live the good life. Whether we’re talking about a new study or the latest news or eastern philosophy, our show is all about discovering what makes people happy. 

M: So, if you’re like me and you want more out of life, listen in and more importantly, buy in because I guarantee if you do, the science of happiness can change your life. 

P: Plus, sometimes I think we’re kind of funny. 

[Intro music fadeout] 

P: Hi!

M: Welcome back.

P: Here we are.

M: Here we are again!

P: Laugh, and again and again and again.

M: Every week, laugh.

P: Encore une fois. [Once more] Laugh!

M: So, what are we talking about today, Pete?

P: Ooh! What are we talking about today? The nine ways to build a positive mindset.

M: Are you sure we have nine?

P: I’ll invent one, laugh. I’ll create one.

M: Laugh.

P: Just give me five minutes, laugh.

M: Love it. All right, positive mindset.

P: Mmm.

M: What are the reasons why you want a positive mindset?

P: Because unhappy people die?

M & P: Laugh!

M: I don’t know why we laugh so hard.

P: Laugh, it’s our catchphrase!

M: It’s not really appropriate, laugh. [But] yes, they tend to not live as long, how about that.

P: But a positive mindset also has positive implications for your health.

M: Yes.

P: There’s a lot of studies that support that outwardly positive and, um, uh –

M: Optimistic.

P: – optimistic was the word I was looking for. People live better quality of lives and have better health outcomes.

M: Absolutely. And the research shows that you can train your brain to think more positively.

P: Yes.

M: So, if you balance negative thoughts with positive thoughts, then you can change your mindset. So, really, this is about creating those neural pathways in your brain again that we’ve talked about to counterbalance.

P: Mmm.

M: What is a natural tendency to think things are bad in a lot of people? Some people are just natural optimists, and they born that way. Or they grow up and learn that.

P: Yep.

M: A lot of us do tend to spend a lot of time ruminating over things or thinking about all the negatives. And we’ve seen a huge increase in anxiety and depression in all people around the world since, you know over the last 20 years or so. And so actively and proactively, creating a positive mindset or balancing your negative thoughts with positive thoughts is so important to learn how to do.

P: It also creates opportunity.

M: Yes, if you see a door opening and someone else sees the door shutting. You know, there’s two outcomes.

P: There are, yeah.

M: Two very different outcomes from that.

P: Yep. It’s a positive feedback loop.

M: Yeah, absolutely. So, you mentioned that they live healthier and longer. So, we do know that research shows that optimists tend to have healthier lives and lower risk of chronic diseases like diabetes and heart disease as the pessimists.

P: Yep.

M: And on the flip side, pessimists tend to have shorter telomeres.

P: Ah ha ha ha. What are telomeres?

M: Laugh.

P: Shorter bracelets!

M: Laugh. As we discussed a few episodes ago, that means that pessimists age faster.

P: Yes.

M: So, cells with shorter telomeres circulate and release large amounts of inflammatory proteins that contribute to inflammation, which is a mechanism of ageing.

P: So, if you don’t want wrinkles, you want long telomeres.

M: Yes.

P: Add some more beads to your bracelet.

M: By changing your mindset and becoming more positive.

P: Yes.

M: All right, what else we got?

P: Oh. I’m leading? I’m going on this one.

M: So, Pete hasn’t done his homework.

P: Oh, rude!

M: Laugh.  

P: Laugh, so rude.

M: You’ll be less stressed. So, people who have positive mindsets cope with the day-to-day turmoil of life better, and they’re also less anxious and less likely to suffer from depression. And so, I think throughout Covid, there have been two very different yet typical responses.

P: Mmm.

M: There are those who have thrived throughout Covid, who have had the skills and the knowledge and the self-awareness to find ways to be positive and proactive about their mental health and their physical health and everything that their body needs. And you’ve had a lot of people who floundered.

P: It’s the same is dealing with crises in general, really, isn’t it?

M: Mmm hmm.

P: There are those people that deal with crisis better or deal with it in a proactive way in a positive.

M: Rise to the challenge.

P: Yeah, and it is. It’s the way you interpret it, as we’ve talked about before, stress is an interpretation. And some people will see a crisis as an opportunity to exercise their brain muscles or their opportunistic, outwardly going selves… don’t know where I was going with that.

M: Laugh.

P: I was reaching, totally reaching.

M & P: Laugh!

P: But yeah, it’s about looking at the situation going right, ‘I’m going to take this. I’m going to drive with this challenge and see where I end up’, as opposed to those who were running away from the tidal wave going, ‘No! Don’t come at me!’

M: Or those who don’t know that they have to take action and therefore end up in a situation that they didn’t know they needed to avoid.

P: Yes, they’re not enabled.

M: Yep, absolutely. And then, lastly, do you want to go now?

P: Yeah. I’m up to the page now, laugh.

M: You’re reading your notes.

P: I was reading Harry Potter before.

M & P: Laugh!

M: If you’re not going to be interested in our show, no one else will be.

P & M: Laugh!

P: You’ll be more successful, yay!

M: Yay, third benefit of a positive mindset. So, tell us what the science says here.

P: Well, compared to pessimists, optimists are more successful. They create social connections. They create communities, they engage with people which allows for more opportunities. They’re also more successful in issues such as marriages –

M: Marriage is an issue?

P: Issues? Yeah.

M: Laugh!

P: It’s an issue. Sure, why not?

M: I’m going to tell my husband he’s an issue. Laugh.

P: There’s a cat next to me. Of course, I’m getting flustered.

M & P: Laugh.

M: So, they’re more successful. There’s a great book by Shawn Achor that makes the case and shows the science behind optimists being more successful in school, at work and in athletics. So, people who are more positive just do better at life.

P: Mmm.

M: Not only at issues like marriage.

P: Laugh! Well, some marriages are an issue.

M & P: Laugh!

M: Very true. Maybe you don’t want to be successful at those.

P & M: Laugh.

M: Alright, so how can you build a positive mindset? Let’s get to our nine, our nine steps.

P: Oh, can we get to number nine first? Because that’s the fun one.

M: How about we leave that right for the end?

P: Aww, but it’s so good!

M: Laugh.

P: Stay tuned, folks. It’s gonna get better!

M: All right, number one, no brainer. It’s get good sleep.

P: Yes, we talked about this a lot. Just one hour of sleep deprivation has big impacts on our genetics on our ability to re-create cells, our regeneration, all those big things.

M: On our genes.

P: On our genes?

M: Not our genetics, they’re set from birth.

P: Uh, no, they do have some impact on … our genetic code.

M: On our genes.

P: Yes… Oh, I see I’m sorry. OK, I got it wrong, I’m just going to be quiet now.

M: Laugh! But we understand what you’re trying to say here.

P: Mmm hmm.

M: It impacts you right down to the cellular level.

P: There we go. Keep talking.

M: Yeah, also, I don’t know about you, but I am just grumpy as all get up after a bad night’s sleep.

P: Laugh.

M: I’m not fun to be around. And I find it really hard to be an optimist if I haven’t gotten enough sleep.

P: Mmm, yeah. Resilience is always low when you don’t have enough sleep as well. You’re just not firing on all cylinders. You’re not seeing opportunities. You’re not seeing those. You’re not resilient enough to actually turn things into an opportunity rather than going, ‘Oh my God, my life sucks!’

M: Yep, or falling apart. You lose your resilience. So global consulting firm McKinsey, has done a bit of work on this in the past few months, and they’re arguing that sleep is an important organisational topic that requires specific and urgent attention.

P: Mmm hmm.

M: And it is so true. We have this hyper connected, always on world and this expectation now that everything has gone digital, that people can answer a call or an email 24/7 and that constant low-level stress is impacting our sleep. And also, people are sending messages and emails at all times of the day and night.

P: Mmm yeah.

M: And we need to change that work culture in order to enable people to have better sleep.

P: Yeah, there’s a really good Ted talk on this by Matt Walker. If anyone wants to look it up, it talks a lot about sleep being your superpower.

M: Mmm,

P: Really good on this topic.

M: Absolutely. All right, number two.

P: Number two.

M: Limit social media.

P: Ooh, I love this one.

M: Yeah, you do. This is your favourite, isn’t it?

P: Yeah. Get off Facebook people.

M: Laugh.

P: It’s evil!

M: Even before Covid social media was well ingrained in most societies around the world. So, in Australia in January 2019, there are 18 million active users of social media websites. Facebook is the most popular with 16 million monthly users in the US, about 70% of adults say they use Facebook, and YouTube. And Instagram and Snapchat are growing in popularity.

P: Mmm.

M: It is such an important part of modern life, and I think people definitely feel FOMO [Fear of Missing Out]. They feel like they’re missing out if they’re not on these channels that everyone around them is using. But the problem is excessive social media use leads to increased depression, anxiety, loneliness, sleeplessness, and many other mental health issues.

P: Yep.

M: And so, if you want to be an optimist and positive, you really need to take control of that social media use and not let it control you and your moods.

P: Be an active user and not a passive user.

M: Yeah, absolutely. All right number three of ways to change your mindset.

P: [Mickey Mouse voice] Surround yourself with positive people, yay!

M: I think we’re doing well on this one.

P: Laugh! Like attracts like they say.

M: Yes.

P: So, bringing positive people into your sphere of influence means that you’re going to be more inclined to pick up on those vibrational, energetic connections. Oh, she’s getting down!

M & P: Laugh.

M: Talking energy.

P: Here we go, we’re going there. Cough-meditation-cough!

M: Laugh!

So, speaking about positive people, one of the best things that you can do with positive people is laugh.

P: Ah, yes. Laughter is contagious.

M: It is, it is. In a recent New York Times article, researchers found that people laugh five times as often when they’re with others, as when they’re alone.

P: Mmm hmm.

M: So, you’ll find if you’re watching a funny movie by yourself, you won’t laugh as much as if you’re watching a funny movie with friends or in a movie theatre. Because, as you mentioned, laughter is contagious.

P: See I’m the person that laughs out loud on his own.

M & P: Laugh!

M: But you won’t laugh as much as when other people are around.

P: True. I also laugh on public transport.

M: Laugh!

P: Maybe that’s my public laughter. I’ll just burst out… usually into song, but laughter as well.

M: Pete believes he’s in a musical.

P: My life is a musical.

M & P: Laugh!

M: The other thing to think about also is humour and the appreciation of humour. So, humour is one of the few things that is observed in all cultures and at all ages. And a lot of research has gone into humour more recently. And it’s one of the top five strengths of happy people, actually.

P: Ahh.

M: So, if you look at Martin Seligman and his work on strengths, you can actually do a lot of that online for free and work out what your strengths are. But if humour is one of your top five, you’re more likely to be happier and more likely to be an optimist.

P: So, Patch Adams was right.

M: Absolutely.

P: Humour is the best medicine. Or was that laughter is the best medicine?

M: Both? Both is fine.

P: We’ll take it.

M & P: Laugh.

M: All right. The next one is really important I think, especially when we talk about happiness and the importance of happiness. Really important, though number four, don’t suppress negative emotions.

P: Yep, they’re there for a reason.

M: Mmm hmm. One of the biggest misconceptions about the positive psychology movement is that people should always aim to be happy, and negative emotions are to be avoided. It’s a load of rubbish.

P: Yep, no. Can’t avoid them. They’re going to be there. They’re going to come up. You have to process them.

M: Absolutely. So, firstly, being happy all the time is impossible. We don’t live in a trouble-free world. And secondly, trying to suppress negative emotions can be really detrimental for mental health. So, the reality is, life is messy and sad and not what we expect and disappointing as well as good and beautiful and all of the other positive emotions. And we really need to make sure that we’re having an appropriate reaction to the situation.

P: Mmm yeah, that’s a good word. Appropriate.

M: Yeah, and that means processing negative events and emotions in a healthy way so you can move forward.

P: And having the skills to do that. And sometimes to have those skills, you need to do a little bit of work behind that.

M: Yep.

P: You actually need to spend some time contemplating, reading around it, going ‘how do I feel about grief? How do I feel about death? How am I going to process that when it comes to call or when it affects my life?’ And if you’ve done a little bit of that background work, it becomes a little bit easier to process your negative emotions and then by processing you get to the other side a little bit more easily.

M: Yeah, and two really good ways to help processes, journaling and talking to people, talking about it.

P: Yeah.

M: Number five.

P: Let’s exercise. [Starts singing] Let’s get physical, physical.

M & P: [Singing] I want to get physical.

P: [High pitched singing] Let’s get into physical!

M: Laugh!

P: There we go, musical theatre degree. Olivia was right.

M: Laugh, oh dear.

P: Movement and exercise if you didn’t get what that was about people.

M & P: Laugh.

P: Moving is good.

M: Absolutely.

P: Motion is lotion. Boom, Boom! Laugh. Thank you, Dan Horne.

M & P: Laugh.

M: So not only are there physical benefits to moving in exercise, but it’s great for your mood and your mental state. So, if you want to increase your positive vibes, if you want to become more of an optimist or increase your positive mindset, go get some exercise into your week or your day. And it doesn’t have to be a lot.

P: Nope.

M: But exercising releases dopamine nor-adrenaline and serotonin, and they’re all the happy drugs.

P: Happy drugs, laugh.

M: So, if we’re talking mindset and positive mindset, this is the fastest way to trick your brain into being happy.

P: Absolutely. You can do that really simply by getting yourself up and shaking the crap out of yourself, literally getting up and vibrating and throwing your arms around and getting really, really elevated with your heart rate.

M: Dance.

P: Actually, dance is one of the best ones. I wasn’t gonna go there because, you know I’m biased towards dance. But yeah, literally jumping up and down for 30 seconds is enough to actually get those endorphins going.

M: Yep, absolutely. All right, number six,

P: Learn something new.

M: I’ve got a quote.

P: Oh.

M: Einstein.

P: Mmm.

M: Mmm hmm. So, he famously said,

“The important thing is to never stop questioning.”

– [Albert Einstein]

M: And he was really smart.

P: Laugh! He was a scientist.

M: Don’t know if he was happy.

P & M: Laugh!

M: But I love the quote.

P: Laugh, he had crazy hair.

M: It is so important to add new things into your environment. So novel things. We’ve spoken about this before and learning a new skill or giving yourself something where you have autonomy and ownership over getting deeper experience and better skills at something is a great way to do that.

P: Mmm.

M: So, when we say learning, you could simply read a book or watch a documentary, you could listen to Ted talks. You could join a class. Or a course, you don’t have to go to a university degree there’s plenty of free classes out there and lots of micro learning nowadays as well. So, you could learn how to put floating shelves on your wall. Or you could go to your local TAFE and do a mechanics course and everything in between.

P: Yep, totally agree. I’m there, laugh.

M: And you know, you’ve just started back at university again, late life haven’t you.

P: Yep.

M: Does that –

P: Oh, huge amounts of mission and purpose.

M: Yep.

P: When we talk about mission and purpose is being one of the pillars of our happiness building. It’s so true because you wake up and you’ve got somewhere to go and somewhere to be, laugh.

M: I found one of the best parts of UNI was just the conversations you have. You have these new ideas running through your head and you’re wrapping your head around your values and how they fit into these new ideas and whether you believe them or not, and you’re forming your own ideas and bouncing them off other people.

It was one of the favourite things was sitting out in the quad on the grass, sometimes with the beer.

P: Laugh.

M: Often with a beer.

P & M: Laugh.

M: And debating these new ideas that we were discovering every day.

P: Yeah, I like the idea of it being reflective. It’s around your values and beliefs. I mean, that’s a great thing, because it does challenge your values and beliefs as well. And that’s a really great way to provide self-reflective practise.

M: Yep, and there are multiple studies and pieces of research that suggests that consistent curiosity goes hand in hand with happiness.

P: Yep.

M: Yep. All right, number seven.

P: Getting outdoors.

M: Ahh.

P: [Singing] Forest bathing.

M: Laugh. It’s the little things right. Taking a walk can have such a huge impact on your mental health and make you happier.

P: Yep, yeah. Go out and hug a tree. Sniff a leaf.

M: Yep. So, the studies show that brain structure and mood improved when we spend time outdoors, and this has positive implications for concentration, memory and overall psychological wellbeing. Also, when you get outdoors, it’s not only the trees and the air, but it’s also the light. So having more sunlight in your day has been shown to improve sleeplessness and mood. So, if you have insomnia, get outside.

P: Yeah, definitely.

M: Number eight.

P: Oh, you take this one. This is yours.

M: Gratitude!

P: Laugh.

M: Practise gratitude. And as we said before, it’s about rewiring your brain so that it’s not constantly focusing on the negative, and the science is really clear on this one. Practising gratitude makes you happier and less stress… Less stressed.

P: Laugh.

M: It leads to higher overall wellbeing satisfaction with your life and social relationships, so making it part of even just a weekly practise can give you all of those benefits and help you balance that negative way of thinking with some more positive and over time, that reinforces, and you start seeing more positive things in your day to day.

P: Yeah.

M: All right, Pete, and what’s your made up number nine?

P: It’s not made up, it’s backed by science.

M & P: Laugh.

P: Drink champagne! Laugh!

M: I think, I think this is my favourite way to improve your mindset.

P: So, a recent study came out in The Guardian in the UK that was talking about when we reach the alcohol, what it is that we’re doing. And studies showed that most people will have a drink when they’re actually feeling happier. So, alcohol can actually lead us to being a little bit more contented. Sure, there is the flip side of that where we do reach for the bottle as a negative coping mechanism for depression or grief or whatever.

But on the whole, most people will have a glass of wine or a beer in the day to increase their happiness.

M: Sorry. Just to be clear, the study showed that people are more likely to drink when they’re happy.

P: Yes.

M: Not the other way around. Not the flip way. So, there’s no causality. Yeah, there’s no causality here.

P: Champagne makes me happy.

M: Laugh.

P: I hear a pop and I’m ready, laugh.

M: Unless you’re Pete.

P & M: Laugh!

P: We don’t want to be encouraging people to be alcoholics.

M: No. [meaning yes] And if you’re feeling sad, reaching for the bottle isn’t going to make you happy.

P: No, that doesn’t work. If you’re already negative, then no.

M: So, I guess what we’re saying is, if you’re happy, you’re more likely to have a drink.

P: Don’t berate yourself if you’re going to have a glass of wine out in the sunshine when you’re out sniffing the trees or being in the ocean whilst expressing gratitude and having a sleep.

M & P: Laugh.

P: All the nine steps above. It’s okay, laugh.

M: And on that note, we’ll finish up for the week. Thanks for joining us again.

P: Have a happy week.

M: And stay cynical.

[Happy exit music – background] 

M: Thanks for joining us today if you want to hear more, please remember to subscribe and like this podcast and remember you can find us at www.marieskelton.com, where you can also send in questions or propose a topic. 

P: And if you like our little show, we would absolutely love for you to leave a comment or rating to help us out. 

M: Until next time. 

M & P: Choose happiness. 

[Exit music fadeout] 

Want to learn more about the science of happiness? Make sure to subscribe to my podcast Happiness for Cynics and weekly email newsletter for regular updates and news!  

Please note that I may get a small commission if you buy something from my site. Your support helps to keep this site going at no additional cost to you. Thanks! 

Buying Into Positive Affirmations (E29)

by

Happiness for Cynics

In this week’s episode, Pete tries to convince Marie about the science behind positive affirmations and how they can change your mindset.

Transcript

M: You’re listening to the podcast happiness for cynics. I’m Marie Skelton, a writer and speaker focused on change and resilience.

P: And I’m Peter Furness, hug lover, shade thrower and sweaty Betty. Each week we will bring to you the latest news and research in the world of positive psychology, otherwise known as happiness.

M: So if you’re feeling low

P: Or if you are only satisfied with life but not truly happy with it.

M: Or maybe you just want more, then this is the place to be.

P: Have you ever tried the power of repetition? Got a song stuck in your head or tried to live your life by a quote or inspiration and then wondered why it didn’t stick?

M: If so, stick with us.

P: Ha ha.

M: Because today’s episode is all about positive affirmations.

[Happy Intro Music]

M: Alright Pete, positive affirmations.

P: This is going to be a fun one, ha ha.

M: Load of BS. Right?

P: [Laughter] I can’t wait to watch your mind unravel Marie, your cynicism and scepticism fall apart like an unmade Pavlova on a hot summer’s day.

M: I just have to say, I’m not doing it.

P: [Laughter] I beg to differ. I think this is one where you’re going to have to step up. You’re going to have to do it. You’re going to do your yoga, you’re going to do some Om-ing and chanting.

M: No, it’s not. It’s not me.

P: [Laugh] Outside the comfort zone Muz.

M: I have at one point put um… I’ve done a Grateful Wall, a Gratefulness Wall, and put things I’m grateful for. But positive affirmations.

P: [Laugh]

M: It’s just a step too far. It is relegated in my mind.

P: Okay, I think I think we need to explore this because as you’re discovering, I sat here and watched it. The science proves it.

M: Yeah…

P: [Laugh] So what are we talking about?

M: But you never really know who has paid for the science.

P: Oh, here we go, here we go.

M: [Laughter]

P: Who was the money behind the research?

M: Mmm Hmm right? It was probably the sugar industry is all I’m saying.

P: [Laughter] Or the pharmaceutical industry.

M: [Laugh]

P: Oh! did I say that, sorry.

M: All right. You tell me, what are we talking about?

P: We’re talking about words. Words are powerful.

M: The irony is that I was a journalist. So I’m down with words.

[Laughter]

P: That’s a fundamental standing point. If we start with that point that words are powerful and our words have an impact on how we interpret and feel and exude and shape ourselves. Can you agree with that?

M: Yes.

P: Yes. Okay, so we agree on that point.

M: I feel like you’re about to trap me.

P: I am about to trap you.

[Laughter]

P: Positive affirmations are used by lots of different people in lots of different ways. The fundamental belief is that if you can say something to yourself, you start believing it.

M: I am a Care Bear. I am a Care Bear. I am a Care Bear.

P: [Laugh] Can we agree on…

M: See I’m not a Care Bear. I don’t even believe it.

P: [Laugh] we’re going to come back to that in a minute. But if we can believe that, that’s what we’re talking about, is the phrases that we have and that we use and that are used by people to reinforce themselves or to make themselves change a habit or to make themselves feel differently about a situation.

M: Okay, I’m also not down with hypnotherapy. Just so you know, and we can do that another time.

P: Oh no, no, no, no, no, this is not hypnotherapy. This is different where we’re going to stay on track.

M: I know. We’ve hit the limit of my sceptic mind. My inflexible mind is just not quite coping with this one.

P: So I’m going to throw a few things that at you, so Dr Carmen Harra, who is a well known author and interpretive psychologist she calls herself. She has a couple of quotes ‘Affirmations do indeed strengthen us by helping us believe in the potential of an action we desire to manifest.’

M: Now the fact that she’s given herself her own title is not reassuring me.

P: Ok, let’s just look at the quote.

M: Ok, say the quote again, say it again.

P: We’re going to say the words. ‘Affirmations do indeed strengthen us by helping us believe in the potential of an action we desire to manifest.’ Can you talk yourself into believing something will happen?

M: I think it can change mindset not, not scenarios or situations.

P: Okay, so it changes mindset, so we can change our…

M: I can’t talk myself into being president of the United States.

P: Ok. True? Yes, but it can change your belief in the potential that you could become a president of the United States, if you so desired.

M: Ok…

P If that was your goal, and you’re using a positive affirmation every morning to keep you on track with that goal.

M: Then I’d just call you an arrogant nitwit.

P: [Laugh] alright, okay. Let’s move on to something else then.

‘In the sequence of thought-speech-action, affirmations play an integral role by breaking patterns of negative thoughts, negative speech, and, in turn, negative actions.’

M: This one I’m on board with, right. If you say a bunch of negative stuff to yourself or either internally and internalise it or actually say it out loud to self and you start sprinkling in positive stuff to balance that out, then absolutely, that changes.

P: So the power of words in positive affirmations can change the way that you interpret information.

M: And perceive the world.

P: We agree on that one?

M: Sure.

P: Great okay, all right, I’m going to throw another at you. This is from Rosslyn Kemerer. Who is a Yoga and Reiki practitioner ‘Speaking in the affirmative is life-changing because in order to speak positively, we must think positively.’

M: Again, I am a Care Bear. I am a Care Bear. I am a Care Bear. [Laugh]

P: Stop focusing on the Care Bear.

[Laughter]

P: We’re going to look at the quote and the words. Speaking in the affirmative is life changing, in order to speak positively we must think positively.

M: So, I do believe there’s correlation here. However, I don’t think that if you’re negative and you are in a negative head space that simply saying positive words is going to get you out of a poor mental state.

P: I actually agree with you on this one Marie.

M: Woo! I like that.

P: [Laugh]

M: I don’t think it can hurt. You may as well try it right. Let’s just throw mud at the wall and see if it sticks.

P: It doesn’t hurt but there’s a fundamental difference here in terms of what I’ve experienced with positive affirmations now being the buyer-inerer, the person that just accepts and runs with everything for years until I’m proven otherwise. I did get into positive affirmations there for a while and was following them and ruling them and so forth and perhaps my more cynical state in the last few years and my more scientific based, evidence based research, I have come up with some, some concepts that you can say as much as you want. Unless there’s a deep seated belief in what it is that you are saying that is part of your conscious and your subconscious, you can say whatever you want in it isn’t going to isn’t going to occur. So you could say, I’m a Care Bear, I’m a Care Bear, I’m a Care Bear.

M: And that is the end of today’s show ladies and gentlemen.

P: [Laugh] No, no, no, no. We’re going to explore this further.

[Laughter]

P: [DR] Sophie Henshaw, who is the person that I read and did some research on. She talks about it in terms of

“If what you are trying to affirm is in-congruent with a deeply held negative belief, then all that results is an inner struggle.”

And she talks about the fact that if you’re putting positive affirmations out there when you’re reciting these tasks, daily, daily, daily, but you have a deep seated belief in your subconscious that doesn’t support that, your subconscious starts to have a battle with your conscious, and you end up in this spiral of inner turmoil because you can’t reconcile the ‘I am a Care Bear’ with the fact that no, I don’t believe in Care Bears.

M: You don’t?

P: I’m using your example here.

[Laughter]

M: Yeah look, I hear what you say. And for me, I think positive affirmations might round out a positive, a positive personality.

P: Yes.

M: But I don’t see them turning a negative into a positive.

P: And you’re absolutely right.

M: And I don’t also see that someone who isn’t a Care Bear is going to become a Care Bear because they believe it, or President or any number of other things.

P: Actually, I’m going to pull you up there, they can believe it. They have to back it up.

M: And then the third group is the ones who believe it. And their reality is so separated, so far gone from reality. Their reality is not tied and they’re the arrogant ones that we’re talking about and we come across a lot of them playing sports.

P: Yep

M: Who believe they’re all that and a team couldn’t survive without them. And lo and behold, they’re the worst thing and the toxic person on the team, and you take him away and the team works better and they’re in this, this… And I’ve come across so many of these people throughout my sports career.

P: Yes.

M: Who… They might be talented, but they think they’re all that, and also in my professional career, who must be telling themselves some kind of positive affirmations or something. Their internal monologue in general is not based in reality at all. And they’re the ones I worry about as well.

P: There’s a disconnect between what they’re exuding to the outside world and what their true beliefs are on the inside. And this comes back to what we’ve talked about a lot with a lot of our episodes, about doing the work, doing the work on the self so that you can go down to your core beliefs, go down to your inner beliefs. And that’s where the subconscious rules. Because the subconscious draws on all those core and inner deeply held beliefs.

I could tell myself I am the world’s most beautiful model, but I know that deep down inside me that’s not congruent with who I am. You know I have, there are issues in there that will eke out and start to have that battle because I’m telling myself I’m this beautiful, beautiful person, that I could be a magazine cover model and deep inside that’s not going to be congruent with who I am or what I am or what I believe. There’s gonna be a lot of turmoil there which…

M: So, if that’s the case, then why do it at all, if what you believe is negative and you’re trying to then make that change?

P: This is where it comes down to the psychology of it and trying to again use positive affirmations that back up the work that you’re doing. So unless you have done the work on belief systems and what you’re trying to achieve, being truly beneficial for you and believing in it, positive affirmations don’t work. They’re just a Band-Aid.

M: So they just work alongside much tougher work.

P: Exactly.

M: There’s a great book that I read called ‘Can’t Hurt Me’ by David Goggins, and it’s a huge book right now. This guy’s a bit crazy, let’s be honest. He is amazingly inspirational. So ex-Navy, Navy, Air Force and Army, did Army Rangers. He was a  SEAL, he’s just crazy, and then and then he went and did the ultra-marathon running with no training, almost no training, exceptional specimen of a human being. But it is tough to do all this stuff, and he talks about positive affirmations. I think you’ve got to be putting in the work and then putting in the work and then talking to yourself in the right way. And I know when you’re exhausted, how easy it is to give up.

P: Yep.

M: Right? And I think the power-

P: The physical capacity is done.

M: – of his mental strength is that he pushes himself harder when it’s the hardest, rather than allowing himself excuses when it’s the hardest.

P: Definitely.

M: And as an ultra-marathon runner. You know that’s 100 miles minimum, I think. You know by mile… who knows what, you’d be thinking ‘Why am I doing this? I don’t need to prove anything.’

P: Yep.

M: You know the internal monologue, my feet are blistered and you start that, and you start that talk to yourself, which is all about giving yourself an excuse.

P: Oh, yeah, yeah, yeah. So I actually have an ultra-marathoner who’s a client. This guy sleeps in ditches. He goes on these crazy three day bike rides, and then will literally pull over the side of the highway and fall asleep in a ditch in the freezing cold.  

M: See, I think even, it is actually the definition of sanity to question why you even we’re doing that the first place.

P: But if he, okay so if Dr Bradley I will mention the name if you’re listening, Dr Bradley, I told you it would happen. I’d quote you here. He used, the use of positive affirmations in that instance is when you can tell yourself because you have done it before. So he’s doing these crazy training things to prove to himself that he can actually achieve these goals so that when he is faced with a run in South America doing a 100 kilometre marathon and if he is feeling that pain or that excuse to give up, in that instance positive affirmations could work because he’s referencing deeply held beliefs that he can actually do this. He’s existed in it before he slept in a ditch. He’s done this in the Australian outback, so why can’t I do it in the South American wilderness?

And in that way, you can train your brain to access those extra reserves of physical capacity via the use of positive affirmations and self-talk.

M: Absolutely so David Goggins ideas that we’re only using, it’s been years since I read the book, about 20% [40%] of our physical ability ever at any point and he thinks he’s gotten nowhere near 100[%]. But many would argue past 100. I don’t know if what he’s done is actually healthy a lot of the time.

P: [Laugh]

M: But I definitely think that when your mind is telling you to stop, you can definitely counter that by saying, actually no, I can do this. I know I can do this.

P: Yes, and it doesn’t even…

M: …that positive and balancing your negative self-talk with the positive. Where I struggle with positive affirmations as a cynic and a sceptic is with the very average looking young lady who wants to be a model, and she’s telling herself, I’m going to be a model, I’m going to be a model, I’m going to be a model, I’m going to be a model or the person who cannot, for whatever reason, put the sugar or the carbs away.

P: Yeah, definitely.

M: But is saying I’m going to be thin, I’m going to be thin, I’m going to be thin, right? Or I just don’t think that saying the words without doing the work can make any difference.

P: And science supports you. And even as a user of positive affirmations and the biggest jump on the bandwagon kind of guy, I support you as well. I believe that that’s the fundamental truth is that you can’t just will yourself into a state of being or a result by using positive affirmations. They have to come from somewhere deeper, based within in the subconscious, and that only comes from doing the hard work.

M: Now, sigh.

P: [Laugh]

M: After saying all of that, sharing my scepticism and with only a few minutes left in the show. I’m going to say that I did do some research.

P: Off we go, I’ve got some science here too actually.

M: And as much as it pains me to say-

P: Ha, ha!

M: -there is research that supports the effectiveness off positive affirmations. So MRI evidence suggests that certain neural pathways are increased when people practise self-affirmation tasks. I imagine that you’d have to do this without my scepticism, and cynicism.

P: [Laugh] not necessarily.

M: You’d probably have to put a little bit of belief and heart into what you’re doing and then as far as more research goes so self-affirmations have been shown to decrease health, deteriorating stress, so they help with negative stress. They’ve also been used effectively, and this is what we’re talking about before they’ve been used effectively in interventions that led people to increase their physical behaviour.

P: So that’s the cutting off the negative to increase the positive to create a desired result.

M: Yep, so if you are training for a marathon or just working out the gym or just hoping to get fit, then positive affirmations can definitely help to boost the effectiveness of the intervention you’re already taking.

P: Yep

M: They can make us less likely to dismiss harmful health messages. So this in particular was looked at in relation to smoking and trying to quit smoking. They can help with your intention to change for the better and also to eat more fruit and vegetables.

P: Really? I will eat bananas, I will eat bananas.

M: [Laugh] so that was Epton and Harris in 2008 who looked at fruit and vegetables and then Harris and some other researchers in 2007 looked at harmful health messages. And then the last one I looked at it’s been linked to positive academic achievement by mitigating GPA decline in students who felt left out at college.

P: Oh, really.

M: So this is, we’ve talked about social exclusion before. So students who were feeling excluded and not part of the group, generally they’re GPA declines. It has a real negative impact being excluded. We’ve talked about that so positive affirmations help them to keep their GPA consistent or increase it again.

P: Hhmm interesting.

M: And that was Layous in 2017.

P: I like all those examples. I’m going to throw something a little bit left field in here and trying to compute that GPA output with the social exclusion. That’s a very interesting…

M: Well, we do know that if you’re feeling left out, it can have huge impacts on your mental health, so.

P: The type of, type of person does for some it actually garners your resources and that makes you even more determined in a certain way. I think that comes down to personality.

M: I think you’ve still got to have someone. So if you’re at university and you have no friends I think there’s very few people that are not going to be impacted by that, and it depends on the level of exclusion. If you’re being bullied, that’s a whole other kettle of fish, right?

P: Yeah. Yeah. I’m thinking of the Sheldon’s in the world.

M: [Laugh] Who don’t notice and that’s why they keep going.

[Laughter]

P: Alright, I do know we’re running out of time, but I do want to throw this in there that some people have a different interpretation of the affirmations versus mantras.

I’m actually going to reference the work of the Gabriel Axel here, who’s a neuroscientist and a certified yoga teacher. He has written a lot on the use of mantra in terms of trying to develop a mind state, but also looked at the science behind it, using words like ‘Om’ and even ‘Amen’ in religious beliefs, he’s actually gone and done the science behind what the words do in the brain and he finds that sound evokes movements of energy within the brain. Evocations of certain sounds are linked with interoception… which is inner body sensations and in the emotional sense of self. Now these have found predominantly in the right hemisphere of the brain. Conversely, the narrative strand of sounds in which we give meaning is done in the left hemisphere of the brain.

M: Say that again.

P: The narrative strand of sounds in which we process meaning. So the way that we feel about sounds that come through our brain is done in the Left Hemisphere.

M: Okay, and sorry, what was the right?

P: The right is the inner body sensations, so that’s interoception.

M: Okay, sensations versus feelings.

P: Yes, what he’s talking about is bridging those two hemi-spheres by the use of mantras, and he says mantras from a physics standpoint, the sounds themselves will resonate in different parts of the body and mind creating actual interactions or events so therefore you can get sounds to cross the hemispheres of the brain to actually create different thought processes. So this is the science behind mantras and not necessarily affirmations. And he talks about validating a mantra for ourselves so we’ll be using the words such as ‘Om’ in a yoga practise, you can actually ‘Om’ your way out of a negative thought pattern.

M: Mm Hhmm…

P: It’s scientific. [Laugh]

M: Mm Hhmm…

P: You can look it up. He has supporting evidence from Mark Changizi who’s written a book ‘Harnessed: How Language and Music Mimicked Nature and Transformed Ape to Man’. So these are all interesting things will put on the website to maybe follow up.

M: Alright…

P: But you know, that’s just another aspect to come at it from in terms of the neuro scientific point of view.

M: All right, well, if the cynic me decides that I’m going to buy into this, I might read your book otherwise,

P: [Laugh]

M: it can be in our show notes.

P: [Laugh]

M: All right. I think we are going to have to finish this up for today.

P: So if you want to go out there and do some positive affirmations people, that’s all fine. But do the work behind it as well. I think that’s what we get from this.

M: Go do some work and throw in, layer in. It’s the icing on the cake. I guess is what I’m saying.

P: Yeah exactly.

M: It isn’t the cake.

P: No, you can’t rely on it alone. It has to be an add on.

M: Yep, all right, well thank you for joining us. As always, if you can like or subscribe to our podcast, we would very much appreciate it. And if you want to see our show notes or transcriptions you can visit marieskelton.com/podcast. Thanks for joining us.

P: Choose happiness.

[Happy Exit Music]

Related Content: Read Moving On articles Lessons From Navy SEAL David Goggins and Words That Can Change Your Mindset

Words That Can Change Your Mindset

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How to Find Determination by Simply Changing Your Vocabulary

Words can change your mindset because words have power. We’ve known this for centuries, and we’ve all seen the stories and heard the advice which pretty much boils down to: “The pen is mightier than the sword.” Or “No matter what people tell you, words and ideas can change the world.” (Robin Williams)

We also all know we should eat well, exercise, get 8 hours of sleep, look after our mental health, call our mums…. We know that we should, but sometimes life happens, right?!

On the other hand, sometimes a Netflix binge happens, all weekend. Sometimes we spend an entire evening scrolling mindlessly through social media, or playing game after game on the computer, or X-box or PlayStation.

And again, it’s important sometimes to do that in order to unwind and recentre. At the end of a long and stressful day, sometimes doing nothing is what your body and mind needs.

The problem is when that becomes your normal. When every evening and most weekends are spent on activities that take you away from the activities and people who can enrich your life and bring you joy and happiness.

And like the frog in a pot of water, we might not realise it’s slowly killing us. At worst, we see the typical 21st century mental and physical impacts: diabetes, obesity, heart conditions, depression, anxiety. At best, we live a ho-hum life, maybe we’re successful but we’re never truly happy.

Cultivating the Right Mindset for Success

The field of psychology has long known that your mindset can have huge impacts on your actions and your success.

Stanford psychologist and Professor Carol Dweck has spent 30-years studying how mindset impacts our success. In her own words, “My work bridges developmental psychology, social psychology, and personality psychology, and examines the self-conceptions (or mindsets) people use to structure the self and guide their behaviour.”

Carol has found that mindset is critical, and most reassuringly, you can change your mindset – it is not fixed. In fact, people who cultivate a “growth mindset” are the ones who view failure as a motivator to try harder. As a result, they’re more resilient and more successful.

Mindset is how you stop yourself from feeling like a failure or feeling guilty next time you don’t go to the gym or choose a salad at lunchtime. It’s how you forgive yourself, move forward and start again with more determination tomorrow.

And what impacts mindset the most? Our emotions and the words we choose to use.

“The way we deal with our emotions shapes everything that matters: our actions, careers, relationships, health, happiness and organizations. Getting hooked by our thoughts, emotions and stories inhibits us from thriving,” says Susan David, Harvard psychologist and author of Emotional Agility.

Thankfully, learning to have a positive mindset can be as simple as being more deliberate about the words you choose to use in your day to day life. In short, words can change your mindset. In fact, researchers Andrew Newberg, M.D. and Mark Robert Waldman have shown that words can literally change your brain.

As if the title of their book wasn’t enough, in their book, Words Can Change Your Brain, they show that words like “peace” and “love” can alter the expression of genes, propelling our motivational centres into action and building resilience.

So, if you’re struggling to do the things you know will bring you more happiness, then this is the article for you. Here are some words that can change your mindset…

[Check out these books – mindset, Carol Dweck & Emotional Agility Susan David, & Words Can Change Your Brain]

Words That can Change Your Mindset

“Get to” and Your Worldview

Many people seek happiness, yet their day to day view of the world is as a chore to be bourne, not a wonder to be explored and experienced.

How often do we say we “get to” go on a holiday, but we “have to” go to the gym? Or maybe you “get to” visit a friend but “have to” go visit the in-laws. Or maybe you “get to” go out to dinner but “have to” eat healthily.

At what point did doing the right thing for us and our family become something we just have to grit our teeth and bare? Why does being good to ourselves – by doing exercise, getting enough sleep, eating healthy meals, visiting family etc… — get relegated to the “have to” pile along with the laundry and dishes?

No wonder so many people struggle to get fit or bother to even leave the house! No wonder as a global population, we’re more unhealthy and more lonely than ever before.

So, if you’re seeking happiness and satisfaction in life, and you know (because of the resources on this site) that means developing a strong community and connection; looking after your health and wellbeing and finding meaning and purpose, then why should any of those activities be chores?

Next time you start to apologise to someone for “having to go to the gym,” stop and think about the words you’re using. Instead, put a smile on your face and say, “I get to go to the gym this afternoon, maybe we can meet afterwards?”

“Not yet” and Growth Mindset

In her Ted Talk, which has been viewed more than 10 million times, Carol talks about the power of two small words to change the way we think about failure.

Not yet.

That’s it. Two little words. Yet these words have the power to completely change how we view ourselves and our achievements, or lack of them. To make her point, Carol talks about a classroom of kids and the grading system that used “not yet” rather than the typical “F” for when a kid didn’t pass a course.

Through the power of these two little words, the kids in this class were taught to know they’re on a journey of learning, and that everyone learns at different rates. They know that if they get “not yet” on their report card, they shouldn’t give up or stop trying. Instead, they have more work to do, and that’s OK.

Those two little words entirely change the kids’ mindsets, from wanting to quit and give up for “failing” to wanting to try harder next time because they don’t have it yet.

In short, ‘not yet’ is about acknowledging that life and learning are a journey, and it’s not only about achievement. So, focus on the journey of learning, rather than the outcome. When praising kids, trying hard should be rewarded over achieving an “A.”  

Listen to Carol Dweck’s Ted Talk “The Power of Believing You Can Improve”

Lots of Words… Positive Affirmations

Positive affirmations have been popular for the last couple of decades. Supposedly, a few magic words will help you lose weight, get fit, get promoted, find a loving partner… and the list goes on. But if you’re a cynic (like me), then maybe you’ve been thinking ‘this is all a load of BS.’

It turns out we were all wrong. Words can change your mindset. The reason this has become a ‘thing’ is that the science is solid. About 65,000 thoughts go through our minds each day. For a lot of people, the majority of them are negative, or at least not positive.

Now, negative thoughts are the cornerstone of improvement. If you’re happy with your performance you won’t try to make it better. But too much negativity can stop you from even trying.

So, including some positive affirmations into your day is about balancing the scales. It’s about being more attuned to the negative things you say to yourself and the limiting beliefs you hold. Instead adding in some words that instil hope and belief into your mindset. To get started, check out this article by 7 Mindsets.

We know that the wrong mindset can get in your way of success, but how much are you paying attention to the words you say or use in your mental dialogue? Maybe it is time to do some self-reflection.

And on that note, I’ll leave you with another famous quote: “Choose your words wisely.”

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