In this episode of the Empower Fitness and Nutrition Podcast, we talk about how you can use positive psychology to build a positive mindset using bright spots and celebrating your wins, to push yourself to make more positive changes in your lifestyle!
Listen to Empower Fitness and Nutrition Podcast episode 7 on Spotify, Apple Podcasts or Amazon Music
(00:00) Embracing Positive Psychology and Wins
(06:58) Finding Bright Spots for Growth
(20:05) Setting Positive Expectations for Success
(24:23) Harnessing Positive Thinking and Hormones
(28:24) The Power of Positive Affirmations
(34:42) Recognizing and Celebrating Small Wins
Embracing Positive Psychology and Wins
This chapter focuses on the concept of celebrating wins, big or small, and how this practice is integral to positive psychology and can significantly enhance our lives. I discuss the importance of acknowledging these wins with clients and how it can lead to a more positive outlook and improved habits. We explore the impact of mindset and how actively seeking out the positives, much like spotting yellow cars when you decide to buy one, can lead to a more fulfilling life. I share insights on how creating positive expectations and reinforcing the good can cultivate an environment that supports positive growth. By highlighting and journaling about our wins, we set the stage for a chain reaction of positivity that can spiral and accelerate, transforming our day-to-day experiences and overall well-being.
Finding Bright Spots for Growth
This chapter we explore the concept of focusing on positive examples within teams and management, examining the benefits of replicating successful behaviors instead of fixating on negatives. I share insights from 'The Big Switch,' emphasizing the importance of identifying what top performers do differently, from their communication methods to their sales techniques. Amy and I highlight the natural human tendency to remember negative outcomes, like my single C in art amidst otherwise excellent GCSE results, and stress the need to consciously seek out 'bright spots' or positive aspects. We discuss the strategy of asking clients to identify one to three things that went well, starting with small victories to foster a more positive outlook and build momentum towards greater achievements. This approach can lead to a snowball effect, where recognizing small wins helps to uncover additional positives, shifting the focus from constant negative to a more balanced and constructive perspective.
Setting Positive Expectations for Success
This chapter focuses on the power of positive expectations and self-belief in achieving personal goals, particularly in fitness and nutrition. We explore the idea that individuals perform better when they believe they can, and how being told you can improve has a significant impact on actually getting better. The discussion highlights the importance of setting positive expectations for oneself, rather than succumbing to doubt or negative self-talk. We emphasize the role of coaches and peers in reinforcing these positive beliefs and the difference it makes when someone else shows confidence in our abilities. Additionally, we touch on how initial intentions might involve some guesswork but can lead to successful outcomes through learning and adaptation. Finally, we acknowledge that while some may use doubt as motivation to prove others wrong, this isn't a universal trait, and fostering a supportive environment is crucial for progress.
Harnessing Positive Thinking and Hormones
This chapter, we explore the impact of positive thinking on our hormonal balance and how it can lead to a more positive and productive mindset. We discuss the role of 'selfish' and 'selfless' chemicals, like endorphins and dopamine, which are linked to pain masking and reward, and serotonin and oxytocin, which foster social bonds and feelings of security. I explain how these hormones not only boost our mood but can also help us stick to good habits, such as regular exercise, by making us feel good about our achievements and encouraging us to seek out supportive social interactions. Through this understanding, we recognize the power of positive choices and how they reinforce a cycle of positivity that can improve our personal and professional lives.
The Power of Positive Affirmations
This chapter we explore the power of positive affirmations and the importance of having healthy outlets to cope with bad days. We discuss how replacing unproductive habits like comfort eating, alcohol, or binge-watching with beneficial activities like exercise, quality nutrition, and social interaction can lead to long-term improvements in well-being. We touch on the concept of the "wheel of success," where small achievements fuel a cycle of ongoing success. Highlighting the practice of starting client check-ins with positive wins, we examine how this approach sets a constructive tone and provides context for tackling challenges, emphasizing the significance of recognizing progress and reframing perspectives to acknowledge the good alongside the bad.
Recognizing and Celebrating Small Wins
This chapter we explore the surprising relationship between our perception of good and bad weeks and our actual achievements. I share how documenting wins, even during what feels like a tough week, can completely shift our perspective and uncover numerous successes. We discuss starting with simple steps, like jotting down wins in a journal or on your phone, and gradually building upon them to create positive habits. I also touch on the importance of praising ourselves for the small victories, not just the grand achievements, and how this can boost our morale and self-awareness. Additionally, we share personal anecdotes about overcoming challenges, like cutting out certain foods or drinks, and the satisfaction of meeting personal goals. By regularly spotlighting these wins, we can foster a habit of recognizing and celebrating our progress, big or small.
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