Minding your mindset

Mindsets act as personal default settings. But how do we change our mindset when it’s having a negative impact on our life or business? NZBusiness went to vitality and performance specialist Jo Shortland for some answers.

Think of your mindset as an inbuilt factory setting, explains Jo Shortland. But unlike factory settings, our mindset is forever within our control to change.

Based in Raglan, Jo is a certified neuroleadership coach who specialises in strengthening mindsets in order to help New Zealand’s sports professionals, business leaders and coaches perform better and succeed through change.

In short, Jo knows how to make mindset changes “really stick”.

“People all have fixed or growth mindsets,” she explains, “and generally a blend of both.

“Fixed can be simply a case of not liking change or having an attitude of ‘you can’t teach this old dog new tricks’.”

‘This meeting is always like this’ or ‘they’ll never change’ are examples of a fixed mindset, she continues, whereas a growth mindset is basically the opposite. It’s having the ability to realise that change is necessary and possible – that we can always learn new things.

People with growth mindsets are comfortable with the idea of learning, of getting out of one’s comfort zone. When they get something wrong, they’re happy to admit they made a mistake and, most importantly, they’re prepared to admit vulnerability.

“This can be really challenging,” says Jo. “It requires depersonalisation of these things in a really healthy way.”

It requires space for us to truly reflect on ourselves, adds Jo. “Ask yourself, where am I holding myself back? And where am I fixed in my thinking? What’s the story I’m telling myself around that fixed mindset? Does it serve me or not? And if not, how do I create a new story that might serve me better?”

When it comes to self-analysis, some people are good at it; good at slowing their brain down – others aren’t, she says. “The power comes from being able to slow down and make space for self-reflection.

“Often my best ideas and awareness comes when I’ve gone for a long walk in the bush or along the beach. You have to use those moments to invest in yourself.”

Journaling is another good way to self-reflect. Jo likens it to the resetting and file cleaning that takes place when a computer is defragged.

FIVE key mindset foundations
Mindset may be regarded as separate to our biology, to the function of our body. But that’s simply not correct, explains Jo. For a start it’s inextricably linked to the quantity and quality of our sleep.

And when we’re under pressure, it leads to stress. “Then the physiological components around our flight, fight, freeze response kick in, which means we don’t function very well. Our ability to think and be smart is reduced considerably.”

The biology components that impact on our mindset are linked to five key foundations, Jo says. They are the aforementioned sleep, plus hydration and nutrition, motion or exercise, the amount of sunlight or natural light we’re subjected to, and ‘mind practices’.

“Mind practices means anything that helps us feel more present and connected.

“This may involve that walk in the bush, or meditation perhaps, or breathing techniques to slow our nervous system down and tell our mind that all is safe and secure.”

Try lying on your back with your legs up the wall for five minutes at the end of the day, Jo suggests. “This impacts the vagus nerve, which is the longest group of nerves of the autonomic nervous system in the body, and it’s super relaxing and calming.”

Cold water therapy is also highly effective at resetting your mindset. There’s nothing like a cold dip or shower to focus the mind and address that instinctive flight/fight response, says Jo. “People I’ve worked with have tried this and say it immediately makes them feel amazing – like a super person!”

Balancing your focus
To reset your mindset, it’s important to balance your focus. Jo encourages people to visualise themselves at some time in the future. “To truly thrive, there can’t just be one focus,” she says.

“I ask people to imagine themselves older, being happy and at ease. At peace, reflecting back on their life. Ask yourself, what is it that’s making you feel most content? This usually gets to the essence of what is most important in life and can help to give perspective on work and business.

“There is that saying ‘you can’t have your cake and eat it too’. Well, yes, you can have it all. Life is about eating the whole cake. So, let’s explore how you can achieve that.”

Without doubt, the past three years have been extraordinarily challenging for business owners.

Jo says it’s time for them to acknowledge the fact that they may have been in survival mode, and to express this via ‘feelings words’. For example: worried, anxious, cautious or chaotic.

Regular acknowledgement of your feelings resembles operating a pressure cooker, she says.

“It’s like letting small amounts of steam out, which makes you feel that little bit better about yourself each time.

“Ask yourself, what’s the one thing I can do right now to make me feel better. And opt for something that you can make happen reasonably easily.

“Success breeds success, so with small wins you’ll quickly make progress and gain momentum.”

Use positive psychology too, Jo advises. It’s not enough to just know where you’re going – you must remind yourself of the wins along the way, to pause for a ‘progress check-in’.

“Do this as a team or individually. It could be something as simple as drinking more water, that you took time to do something for yourself, or that you had a great customer or client interaction.

“When you have these check-ins regularly, they give you energy for the next leg of your journey.”

Jo has witnessed first-hand the positive impact that shifting mindsets can have on individuals, teams and whole organisations – the willingness to be vulnerable and admit mistakes, to really care for colleagues and to invest in your people.

So, ask yourself – is it time to reset your mindset?

Contact Jo Shortland at: [email protected]