Hello wonderful reader.

I am writing this blog in response to a beautiful training session I was to be part of this morning.
When I first started my Tai chi journey in 2006, I must say, I certainly attempted to ignore the importance of a supportive mindset. I was in too much despair to calmly face what was lurking and I certainly did not have the tools or the support that I needed to change my approach. With a lot of perfectionism and utter fear of being perceived as useless (etc), I managed to learn a lot about how to move, but it has taken a lot longer to accept and learn that I had to make peace with myself to make the changes stick.
I am 100% still on a learning journey, but I undoubtedly have realized that the body cannot permanently improve unless the mind is on board. At this stage and with further learning that I am undertaking I am more and more realizing that the mind ultimately has more power to affect the body than the body has to affect the mind. Naturally they affect each other, but one certainly has more control.

So without babbling on, have fun and let yourself be empowered with this little blog:

 

Short overview:

 

 

1. Optimal Training mindset
2. Self-congruence: aligning with your true self
3. Self-compassion: your secret weapon
4. Open mind vs closed mind: the power of perspective
5. The impact of negative thinking: stress, tension and pain
6. Helpful reframing: turning Challenges into Opportunities

 

 

Unlocking Your Best Self: The Science of an Optimal Training Mindset

Picture this: You’re at home or in your class, ready to conquer that workout, but there’s a nagging voice in the back of your mind telling you, “I can’t do this.” We’ve all been there, and it’s not just about muscles or endurance—it’s about what’s going on between your ears. The mindset you bring to your training is as crucial as your physical strength, and the best part? Shifting your mindset is totally within your control. So, let’s dive into the science of cultivating an optimal training mindset that’s self-congruent, compassionate, and open to growth.

 

Self-Congruence: Aligning with Your True Self

At the heart of a powerful mindset is self-congruence—the idea that your actions, thoughts, and goals align with your true self. When your training goals reflect your personal values and desires, rather than external pressures, you’re more likely to stay motivated and less likely to burn out. Research shows that people who pursue goals aligned with their core values experience greater well-being and are more likely to stick with them over the long haul ([Sheldon & Elliot, 1999].

 

How do you tap into self-congruence? Start by asking yourself why you’re training. Is it for health, personal growth, or maybe just because you genuinely enjoy it? Whatever the reason, let it be yours. When your goals resonate with your true self, your journey becomes not just about reaching the finish line, but about enjoying the run.

 

Self-Compassion: Your Secret Weapon

We’ve all had those days where nothing seems to go right—maybe you couldn’t breathe feely, your balance was off, or your movement felt like trudging through mud. In those moments, self-compassion is your best friend. Instead of beating yourself up, practicing self-compassion means treating yourself with the same kindness and understanding that you would offer a friend. I know, easier said than done, but utterly worthwhile.

The science backs this up: self-compassion has been shown to reduce stress and improve resilience [Neff, 2003] . It encourages you to acknowledge your setbacks without dwelling on them, creating a mental environment that’s fertile for growth.

And guess what? It’s okay to laugh at yourself sometimes! We’re all human, and recognizing that can take the pressure off and make training more enjoyable. And who knows, maybe that moment you saw as a setback might actually turn out to be the lesson you needed to learn to move further. One thing is sure, if you focus on judging that setback, you’ll never know what could be on the other side of it.

 

Open Mind vs. Closed Mind: The Power of Perspective

 

Ever notice how some people seem to bounce back from setbacks stronger than before, while others get stuck in a rut? The difference often comes down to having an open vs. closed mind. An open mind is like a sponge, eager to absorb new information, learn from experiences, and adapt. A closed mind, on the other hand, is rigid, resisting change and clinging to old habits.

 

Having an open mind in training allows you to see challenges as opportunities to grow rather than threats to your ego. This mindset is closely linked to a “growth mindset,” a concept popularized by psychologist Carol Dweck, which suggests that believing in your ability to improve can lead to greater achievement [Dweck, 2006]. So, when you hit a snag, instead of thinking, “I’ll never get this,” try reframing it to, “What can I learn from this?”

 

The Impact of Negative Thinking: Stress, Tension, and Pain

 

Negative thinking is like a bad habit that sneaks up on you. It creeps into your thoughts, creating stress, tension, and even magnifying pain during training. Stress isn’t just a mental hurdle; it’s a physical one, too. When your brain perceives stress, it triggers a cascade of physiological responses—your muscles tense up, your heart rate spikes, and your body gets ready to fight or flee. This might have been useful when running from a saber-toothed tiger, but during a workout, it can lead to injury, burnout [Sapolsky, 2004], chronic pain or dysregulation.

 

Pain is another area where negative thinking can trip you up. If you’re constantly telling yourself things along the lines of “This hurts, I can’t go on,” you’re more likely to experience the pain more intensely. This isn’t just psychological; studies show that a negative mindset can actually increase the perception of pain [Wiech et al., 2008].

The good news? The opposite is also true. A positive mindset can help you reframe pain as a signal to pay attention, not a barrier to overcome.

 

 

Helpful Reframing: Turning Challenges into Opportunities

 

So, how do we tackle this negative thinking? Enter: helpful reframing. This isn’t about putting on rose-colored glasses and ignoring reality; it’s about shifting your perspective to see the broader picture. Reframing helps you take a challenge and view it from a different angle, making it seem less daunting and more like a stepping stone.

 

For example, let’s say you’re struggling with a new exercise and it’s frustrating. Instead of thinking, “I’m terrible at this,” try reframing it as, “I’m learning something new, and this is part of the process.” This small shift can reduce the emotional sting and keep you motivated. The science here is robust—cognitive reframing has been shown to reduce anxiety, enhance emotional well-being, and improve performance [Gross, 2002].

 

Conclusion: Embrace the Journey

Training is as much a mental game as it is a physical one. By aligning your goals with your true self, practicing self-compassion, keeping an open mind, and learning to reframe challenges, you set the stage for long-term success (in the way you define it). Remember, every step you take—whether it’s forward, backward, or even sideways—is part of your unique journey. So, be kind to yourself, stay curious, and above all, enjoy the ride. After all, the best growth happens when you’re having fun.