“Whether you think you can or think you can’t, you’re right.” – Henry Ford
We like to separate systems for understanding so we can make better sense of the world. We especially love to do this with the mind and body. The two sit juxtaposed as if they are distinct entities. Yet, the mind and body are one system that operates in deep, intelligent unison.
Athletics also mimics this trend. It prioritizes physical training and dismisses the mental aspect as secondary. Elite mindsets, like Mamba Mentality, are often seen in a mystical light – a wild force incapable of taming. We either have it or we don’t. Consequently, by neglecting the importance of mental training, we stunt performance potential.
But the mind, like the body, is something that can be trained. A resilient mindset capable of meeting the challenges of life with grit and determination is not a genetic endowment. Rather, it can be molded and formed the same as physical training.
How we perceive is how we experience reality. This becomes obvious with the placebo. During clinical trials, researchers often divide participants into two groups: the control and the placebo. The control takes the drug or treatment while the placebo group receives what they believe to be the medication. On average, a third of the placebo participants experience positive results. The mere thought of believing a treatment will work makes it effective.
Dr. Alia Crum, from Stanford University, is one of the leading researchers on the power of perception and how mindset alters reality. She designed a clever experiment – known as the “Mind Over Milkshake” study – to test the relation between mindset and physiology. She had participants consume two milkshakes a week apart; the first a zero sugar, 140 calorie milkshake and the second a high fat, 620 calorie milkshake. The researchers measured ghrelin levels. This hormone is a hunger gauge. It builds up when fasting and decreases when food is eaten. During consumption of the low calorie shake, ghrelin levels only decreased modestly, but when the participants drank the high calorie shake, there was a larger drop in ghrelin signaling more satiation. The catch? The milkshakes were the same. Both weeks, the participants consumed the same 380 calorie milkshake and experienced varying drops in ghrelin simply based on the information the researchers provided.
Perception is powerful. Not only is science beginning to detail how this happens, but it is also showing us where in the brain a change in mindset is occurring. Let’s use the example of willpower. Researchers recently discovered that willpower can be improved. An area in the brain called the anterior mid-cingulate cortex is responsible for willpower. When we regularly participate in activities outside of our comfort zone, this area of the brain increases in size. The mental elite – like Goggins or Bryant – may genetically be gifted with above-average willpower, but they also have learned to train their mind to develop greater resiliency and to embrace the uncomfortable. Mental strength is not fixed.
To change our reality, it starts with a change in mindset. One of the best ways we can do this is by adopting a growth mindset. A growth mindset differs from a fixed mindset because we believe traits like intelligence are not fixed. Instead of setting a ceiling for ourselves, we believe we can consistently push past limits.
Next, we want to invite challenges. The challenge-skills balance – we will discuss in greater detail during flow – is a criterion for increasing mental fortitude. Research suggests we should aim for activities just outside our current skill – approximately 4% appears to be the sweet spot. If the challenge is greater or less, we experience anxiety or boredom. During habit formation, we discussed compound interest. Like with money, peak performance compounds. By aiming to become 1% better each day, we live just beyond our zone of comfort and create optimal conditions for us to stay focused and consistently push. The journey of a thousand miles begins with one step, so remember to start small and build.
Lastly, we need to approach experiences with gratitude as it amplifies a growth mindset. Those who regularly express gratitude, along with other benefits, improve emotional regulation, increase motivation, and elevate their mindset. A simple 5-minute daily journal about what we are thankful for and why are enough to see results. By approaching life as the gift it is, we welcome challenge as opportunity and take delight in the joy of consistent and purposeful pursuit.
