The beginning of a new year is the perfect time to address how we view the world and what effect that may have on our lives. A 24-hour news cycle focused on doom and gloom, rampant use of technology, and an ever eroding attention span make it challenging to stay present, be optimistic, and overcome adversity. As our brains are tempted to think that the news and social media algorithms present to us an accurate ratio of negatives to positives in the world, we can slip into a cynical mindset that pervades our entire lives. This not only makes us less capable of enjoying life, but negatively affects our performance and motivation at work as well. This article will explore how positive affect, grit, and a growth mindset can help cultivate a healthy and productive outlook that promotes better outcomes in your work life and increases overall happiness, satisfaction, and resilience in your personal life.
“90% of your long term happiness is predicted not by the external world, but by the way your brain processes the world” – Shawn Achor
I used to be the last one who would recommend something like gratitude journaling or meditation. I liked things that felt more tangible with results that I could measure. After learning more about how we are saturated by multi-tasking, rushing, addiction to stimulus, and smartphone usage affect our lives, I realized that these mental exercises are the perfect antidote to the toxins hijacking our modern lifestyle.
Intelligence, creativity, and energy levels rise, and your brain is 31% more productive when operating from this positive framework. With a 2018 report by Nielsen finding that the “average U.S. adult spends upwards of 11 hours each day connected to linear and digital media across all devices and platforms” our exposure, and thus vulnerability, to negative influences through these interactions is at an all-time high. Temptations to compare ourselves to others on social media, news feeds designed to shock or outrage us, and stories of disease, crime, and natural disasters flood our time interacting with many forms of digital media.
Unplugging and calming your mind through gratitude practices, meditation, or even physical exercise or walking in nature can offer significant benefits for reducing stress. These mental breaks will mitigate anxiety, alter your mindset, and propel you forward rather than drag you down with feelings of cynicism and despair.
Meditation helps us practice paying attention in the present moment, which is a necessary skill for anyone looking to achieve more flow and enjoyment in life. Our ability to pay attention is the key to doing what we want to do and achieving what we want to accomplish, rather than being drawn into things that are not important to us.
Considering that “flow” is the complete immersion in the present and the task at hand, focusing your attention in the moment and doing so with a positive outlook triggers flow and promotes happiness. Moreover, it acts as the perfect antidote to a major flow-blocking trend in modern society. According to the Flow Research Collective, “Attention is fundamental to all human experience. Art, science, and connection to others all begin with the ability to pay attention.”
Being positive and present are only pieces of the puzzle, however. Possessing grit and a growth mindset will be your strongest allies in overcoming challenges and limiting beliefs.
“When it comes down to the bottom line, where do you stand with grit? The amount of resistance you are willing and able to push through will determine where you rise above your competition and thrive in your industry.” – Kate Visconti
There are several forms of grit: perseverance, thought control (particularly of negative or limiting beliefs), being your best when you’re at your worst, training your weaknesses, and mastering your fears to name a few. You can train each type of grit in different ways, but you must put yourself in uncomfortable situations and find your way out of them. For example, try challenging physical exercises, take a math test while in an ice bath like the navy seals, jump out of an airplane if you know you’re afraid of heights, or take a PowerPoint class if you know that is a significant weakness of yours at work.
Training for grit has a twofold effect. First, it develops the actual skill itself and prepares you for obstacles you will face in the future. Second, it puts you in difficult situations that will help provide perspective for future problems. When you’ve challenged yourself and pushed past what’s comfortable and known, you are less hesitant to venture into the unknown the next time. The adversities and inconveniences you face day to day won’t phase you as you’ve already overcome something more extreme. This shift in perspective is enough to help deflect minor distractions and remain positive and focused on the bigger goals.
It is also important to note that we are not all one or the other with growth or fixed mindset; it can be very compartmentalized. The key is to be on the lookout for areas in your life or perhaps those you spend time with that could benefit from more expansion into a growth mindset. Another closely related aspect of mindset is having an internal locus of control which means you believe you can affect change in your life and surroundings rather than being at the mercy of your circumstances. It is tough to have a growth mindset or positive outlook if you do not believe your actions and choices matter.
Fortunately, there are ways to promote a growth mindset in ourselves. Much like grit, seeking new experiences that take you out of your comfort zone and reflecting on accomplishments you’ve achieved that you previously thought you would never achieve are both great ways to promote a growth mindset in yourself. These practices help you confront and overcome limiting beliefs and open your mind to a broader view of what you can accomplish.
“The best moments in our lives are not the passive, receptive, relaxing times . . . The best moments usually occur if a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.” -Mihaly Csikszentmihalyi
Here are a few tips to strengthen your mindset, which will result in better performance, a more positive outlook on life, and increased resilience to adversity:
