Your brain is the command centre for your habits, thoughts and behaviours. And you have the ability to change and rewire these due to an incredible process called neuroplasticity. 


When we practice a new way of thinking, for example, eventually this new way will become efficient and move across that neural pathway quickly; it will move into the basal ganglia in our brain and become a new habit. This part of the brain is where we store non-conscious, automatic behaviours – like driving, tying our shoes or brushing our teeth. The new habit will become a part of who we are, and our new pattern of thinking will be stronger and more resilient than our old one.

 

The following strategies will help you refresh your mindset, replacing limiting beliefs with positive ones, and building new habits by taking Microsteps – simple actions you can start taking right now. Each Microstep takes less than five minutes to complete.


Shift your mindset

When you’re stuck in a negative mindset, it’s hard to show up as your best self. In fact, our brain is 31 per cent more productive in a positive state. Shifting from a negative to a positive mindset begins with uncovering limiting beliefs – beliefs that hold us back – and replacing them with positive ones. This might sound like a big shift, but with Microsteps we can start the process and see immediate results.

 

At the end of each day, acknowledge one thing you accomplished.

Focussing on your wins, no matter how small, will pave the path towards a growth mindset.

 

When you’re stressed, think of a specific time when you overcame an obstacle.

This is a great way to transcend the challenges of this moment.

 

Set aside a specific time dedicated to worries.

Instead of dwelling on your worries throughout the day (and night), actually scheduling time to worry gives you more control over your stress and keeps it from becoming consuming.

 

Flex your reframing muscle

Reframing is a great way to clear away any negative clutter that isn’t serving you.

 

The first step is awareness: identify your current perspective and ‘check’ yourself against any limiting beliefs that might be driving these thoughts. The second step is challenging your perspective. Ask yourself: what’s another way to view this situation? The third step is choosing to see what is positive in the moment. What can be seen as an opportunity rather than a problem?

 

Once a day, challenge one of your recurring negative thoughts.

If you catch yourself in a negative mindset, you can pause and view the moment through a different lens. You’ll build the mental muscle of reframing so it becomes your default.

 

If you hear yourself using negative language, try a more positive phrase.

Instead of “I’m stuck at home”, say “I’m safe at home”. Even one negative word triggers fear.

 

Next time you reflect on a failure, ask yourself what you can learn from it.

Instead of blaming yourself or someone else, which is unproductive and can lead you to see yourself as a victim, ask what changes you can make or what skills you can develop to succeed next time.

 

Adopt new rituals to recharge

 

Try building a new habit or creating a ritual that helps you recharge and brings you purpose. Remember, there’s nothing wrong with aiming big, but you can help yourself by starting small.

 

Block time on your calendar for exercise.

Treat your exercise time like you would an important meeting or doctor’s appointment. You wouldn’t miss those – shift your mindset about exercise and prioritise the time for yourself.

 

Put away your phone and look up when you walk outside.

Unplugging while on the move will help you connect with people, sights and scenes around you – and help you tap into your sense of awe and wonder.

 

Use a skill or talent you have to help someone who could benefit from it.

Giving back has been proven to boost our sense of purpose and wellbeing. It jump-starts your transition from a go-getter to a go-giver, and reconnects you to the world and to the natural abundance in your own life.

Thrive Global Asia Pacific

An alliance between Thrive Global and Monash University with the mission to end the stress and burnout epidemic. The partnership brings an evidence based approach to well-being and performance and will work with organisations to deliver programs that lift the performance, resilience, engagement and mental health of employees.

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Any personal information you provide via this website will be collected by Monash University and Thrive Global for the purposes of delivering the Thrive program to you and to send you marketing communications, if you choose to receive them.

To see how Monash handles your personal information please refer to our Data Protection and Privacy Procedure and Visitors and Enquirers Data Protection and Privacy Collection Statement or contact dataprotectionofficer@monash.edu
To see how Thrive Global handles your personal information please see thriveglobal.com/privacy/.