The Power of Your Mindset: Part 2 | Kirkland Personal Training

Last week we discussed different types of mindsets: Promotion vs. prevention, and growth mindsets vs. fixed. This week I’d like to share 10 Key Negative Mindsets, courtesy of Michael Mantell, PhD. Michael is the director of behavior science coaching at Premier Fitness Camp in San Diego, and has spent the past 40 years urging people to change their mindsets to improve their bodies! These ideas originate from the work of David Burns, the author of “Feeling Good: The New Mood Therapy".

10 Key Negative Mindsets**

1. All or nothing thinking: You look at things in absolutes ~ either black or white: “If I can’t do all the reps in this set I’m not cut out to exercise.”

2. Overgeneralization: You view a negative event as a never ending pattern of ourdefeat: “Since I couldn’t get the lunges right today I’ll never be good at them.”

3.Mental filtering: Dwelling on the negatives and ignoring the positives: “I may be able to hold a plank for 30 seconds, but so what? I can’t do a single-leg glute bridge at all!”

4.Discounting the positives: You insist that your accomplishments or positive qualities don’t count.

5. Jumping to conclusions: (a) mind – reading ~ you assume people are reacting negatively to you when there’s no evidence of that at all. (b) fortune telling ~ you arbitrarily point out that things will turn out badly. “I can tell, Trainer Vic, that you think I’m doing a lousy job.” “I know I’ll fall and hurt my knee in these plyometric jumps you want me to do.”

6. Magnification or minimization: You blow things way out of proportion, or you shrink their importance inappropriately.

7. Emotional reasoning: You reason based on how you feel. “I feel like an idio doing these reverse flies with supine 90-90’s, so I must really be an idiot.” Or, “I don’t feel like exercising today, so I’ll just put it off.”

8. “Should” statements: You criticize yourself with “should’s” or “shouldn’ts”. “Musts”, “ought’s”, and “have-tos” are similar offenders. “I should be able to do a kneeling overhead toss without falling over.”

9. Labeling: You identify with your shortcomings. Instead of saying “I made a mistake”, you tell yourself, “I’m a jerk” or “a fool” or “a loser.” “I dropped the barbell when I was doing a bent-over barbell row. Ugh! I’m such a jerk and a loser!”

10. Personalization and blame: You blame yourself for something you weren’t entirely responsible for, or you blame other people and overlook ways that your own attitudes and behavior might have contributed to a problem.

**From “What is Mindset Training?”, Shirley Archer, JD, MA.

August 2016 Idea Fitness Journal

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