From Doubt to Determination: Adopting the 'I Can Do It' Mentality

How often do you tell yourself, "I can do it," when facing a challenge in your wellness journey? It’s a simple phrase that holds incredible power. Whether you’re starting a new exercise routine, making healthier food choices, or redefining your life’s purpose, the mindset you bring to these endeavors makes all the difference.

Don't Let Limitations Define You

Don’t allow your limitations and insecurities to overshadow or hinder your abilities and potential. Rather than focusing on what seems out of reach or impossible, concentrate your energy on what lies within your grasp and make the most out of it. By shifting your perspective and embracing what you can do, you unlock a wealth of opportunities for growth and well-being that allow you to thrive no matter where you are in life.

Do not let what you cannot do interfere with what you can do.

John Wooden

As we navigate our 50s, 60s, and beyond, it's easy to fall into the trap of thinking we're "too old" to start something new or make changes. But that's simply not true! You have wisdom, experience, and a deeper understanding of yourself now more than ever before. Use that to your advantage. Stop focusing on what you can't do and instead celebrate and enjoy what you can do. Each small action is a testament to your strength and resilience.

Mindset Matters: Fixed vs. Growth

What exactly is mindset? Simply put, it's the set of beliefs and attitudes that shape how we view the world and approach challenges. Psychologist Carol Dweck introduced the concepts of fixed mindset and growth mindset, which are game-changers in understanding our approach to life and wellness.

• Fixed Mindset: Believes abilities and intelligence are static traits. People with this mindset often avoid challenges, give up easily, and feel threatened by others' success.

• Growth Mindset: Believes abilities can be developed through dedication and hard work. People with this mindset embrace challenges, persist in the face of setbacks, and find inspiration in others' success.

Mindset is important because it influences everything we do—from how we tackle our daily tasks to how we pursue our long-term goals. A growth mindset, with its "I can learn and improve" attitude, can be the difference between giving up and pushing through when things get tough.

Transforming "I Can’t" Into "I Can"

How we think about our limitations and possibilities directly impacts our actions. It’s easy to fall into the trap of negative thinking, especially when faced with new challenges. But changing your mindset can open up a world of possibilities.

When you catch yourself thinking, "I can’t do this anymore," try reframing it to, "What can I do instead?" This simple shift in perspective can turn frustration into motivation. It’s about focusing on what’s within your control and taking small steps forward. Remember, every effort counts.

Try these tips to cultivate a growth mindset:

• Catch negative self-talk and challenge it: Be aware of your inner dialogue. When you hear yourself say "I can't," pause and ask, "Is this really true?" Replace "I can't" with "How can I?" For example, instead of "I can't exercise regularly," try "How can I fit more movement into my day?"

• Focus on past successes, no matter how small: Reflect on times you've overcome challenges or learned new skills. Maybe you mastered a new recipe or helped a friend through a tough time. These experiences prove you're capable of growth and change. Keep a "success journal" to remind yourself of these achievements.

• Embrace challenges as opportunities to learn: View difficulties as chances to grow, not as threats. If you struggle with a new exercise routine, instead of getting discouraged, think, "This is helping me become stronger and healthier." Celebrate the effort, not just the outcome.

• Surround yourself with positive, supportive people: The company we keep greatly influences our mindset. Seek out friends, family, or groups who encourage and inspire you. Consider joining a wellness group or finding an accountability partner who shares your goals.

• Practice gratitude for what you can do: Each day, acknowledge something your body or mind can do. Maybe you can take a short walk, prepare a healthy meal, or solve a crossword puzzle. Recognition of these abilities shifts focus from limitations to possibilities.

Remember, changing your mindset is an ongoing process. Be patient and kind to yourself as you work on these steps. Even small shifts in thinking can lead to significant changes in your wellbeing over time.

Small Steps, Big Impact

Now, let's look at how this growth mindset can apply to different areas of wellness:

• Physical Wellness: Maybe you can't run a marathon, but can you walk around the block? Start there! I had a client, Linda, who at 62 thought she was "too old" to start exercising. We started with 5-minute walks. Now, two years later, she's doing 30-minute power walks five times a week. The key is to adapt and find what works for you. Try water aerobics or gentle yoga. Even chair exercises can make a big difference!

• Nutritional Wellness: Perhaps a complete diet overhaul feels overwhelming. Can you add one extra serving of vegetables to your day? Or swap out one sugary drink for water? These small changes add up! You don’t have to give up all your favorite treats. Practice portion control instead. Enjoy a small piece of dark chocolate rather than a whole candy bar. Rather than focusing on what you can’t eat, consider what you can enjoy and how those choices benefit your health.

• Career/Life Purpose Wellness: As we approach or enter retirement or our next phase in life, our careers and life purposes often shift. This can be a time of reflection and redefinition. While you might not have the same drive or energy for a full-time job, there are still many ways to contribute and stay engaged. Consider part-time work, consulting, or volunteering in areas that align with your passions and expertise. This allows you to stay active without the pressure of a full-time commitment. Alternatively, this could be the perfect time to explore hobbies or interests that you never had time for before.

• Emotional Wellness: If you're feeling overwhelmed by negative emotions, start small. Can you practice 5 minutes of mindfulness a day? Or write down three things you're grateful for? Look into support groups or free mental health apps that offer guided meditation or mood tracking.

• Social Wellness: Finding it hard to maintain friendships? Sometimes that’s hard as we get older. Start with small, manageable social interactions. Can you call a friend for a quick chat? Or join a local book club that meets once a month? You could also look for online communities that share your interests.

Something Is Better than Nothing

Remember, wellness isn't all-or-nothing. Every small step you take is a victory. That 5-minute walk? It's better than no walk at all. That one extra veggie serving? It's nourishing your body more than if you hadn't eaten it.

Over time, these small steps compound. Before you know it, you've created lasting, healthy habits that significantly improve your quality of life.

The Power of “I Can Do It!”

We’ve all seen the iconic image of Rosie the Riveter flexing her biceps beneath the bold words, “We Can Do It!” She represented the millions of women who stepped up during World War II, taking on new challenges to support their families and their country. They proved that they were capable of tasks they'd never imagined doing before, and they made an incredible impact. Imagine if you approached your wellness journey with the same determination.

So why can we summon extraordinary strength and determination when others need us, but struggle to do the same for ourselves? Think about what we could accomplish if we applied the same determination to our own health and wellness.

So the next time you find yourself thinking about what you can’t do, channel your inner Rosie the Riveter. Ask yourself, "What can I do today to move closer to the life I want to live?" Even the smallest step is a step forward—and that’s what really matters.

Your Challenge

What's one small step you can take today towards your wellness goals? Remember, it doesn't have to be big or flashy. It just has to be something you can do.

Let's embrace our abilities, no matter how small they might seem. Because when we focus on what we can do and approach life with a growth mindset, we open up a world of possibilities for growth, health, and happiness.

Here’s to embracing an “I can do it” mentality and living well one step at a time!