It’s easy to get stuck in a rut, especially when it comes to your health and fitness goals. You know you want to make a change, but it feels like you’re constantly fighting an uphill battle. The truth is, the biggest hurdle you face isn’t a lack of time or motivation; it’s your mindset.
Your thoughts are the foundation of your reality.
Every action you take—or don’t take—starts with a thought. Your mindset is simply the way you think about things, your collection of beliefs, and your attitude toward life. When you believe you’re not strong enough to lift a heavier weight, you won’t even try. When you tell yourself you’re too busy to work out, you won’t make time for it. These thoughts become self-fulfilling prophecies, creating the very reality you’re trying to avoid.
Shifting from “I Can’t” to “I Can”
Changing your mindset isn’t about ignoring reality; it’s about choosing to see what’s possible. Think of your current mindset as a well-worn path. It’s comfortable because you’ve walked it for years, but it’s not leading you to where you want to be. To get to a new destination, you need to create a new path, and that requires a new way of thinking.
Here’s how you can start to shift your mindset and take control of your actions:
Acknowledge Your Current Thoughts: The first step is to become aware of the stories you’re telling yourself. When you miss a workout, do you immediately think, “I’m a failure,” or “I’m not disciplined enough”? Pay attention to this inner dialogue without judgment.
Challenge Limiting Beliefs: Once you’ve identified a negative thought, challenge it. Ask yourself, “Is this absolutely true?” and “What’s an alternative way of looking at this?” For example, instead of thinking, “I’m too tired to work out,” try reframing it as, “I’ll do a 15-minute walk today; something is always better than nothing.”
Practice Positive Self-Talk: Just as negative thoughts can become a habit, so can positive ones. Replace your limiting beliefs with empowering statements. Tell yourself, “My body is capable of amazing things,” “I’m getting stronger every day,” or “I’m making healthy choices for myself.” The more you repeat these, the more you’ll believe them.
Taking Action to Create Change
Your mindset is the catalyst, but action is the engine. Once you’ve started to shift your thoughts, you’ll find it easier to take the steps necessary to reach your goals.
Set Intentions, Not Just Goals: Instead of just saying, “I want to lose weight,” set an intention like, “I am committed to nourishing my body with healthy food.” This shifts your focus from a future outcome to the positive actions you can take today.
Embrace Discomfort: Change can feel uncomfortable. This is a sign you’re pushing past your old habits and creating new ones. When you’re sore after a new workout or when you choose a healthy meal over an unhealthy one, you’re building mental and physical strength.
Celebrate Small Wins: The journey to lasting change is a marathon, not a sprint. Celebrate the small victories along the way. Did you drink more water today? Did you choose to walk up the stairs instead of taking the elevator? Acknowledging these actions reinforces your new mindset and builds momentum.
Taking responsibility for your thoughts is the most powerful thing you can do. You have the ability to create the life you want, and it all starts in your mind.
Disclaimer: The information on this blog is for general knowledge and education only. It is not personalized health or medical advice. We highly recommend you consult with your doctor before beginning any fitness program. Karen El-Azzi, the founder and sole trader of Thrive Together, and its coaches, are not liable for any injury or adverse effects that result from following the general information provided here.