The Role of Growth Mindset in Transforming Stress into Energy for Success

The concept of mindset refers to fundamental beliefs about the malleability of intelligence, emotion, and personality (Dweck, 1999). Mindsets are formed on the basis of experience and ultimately guide motivation and behavior (Dweck and Yeager, 2019). The beliefs about adaptability of traits such a personality, behavior, and intelligence are dependent on what type of mindset is dominate; a growth mindset or fixed mindset (Verberg et al., 2019; Yeager et al., 2019). Growth mindset emphasizes that learning and addressing challenges by focusing on effort and process rather than judging ability or success, helps inspire action and progress towards goal attainment (Woods, 2020). The ability to focus on effort influences the trajectory of challenge seeking and strengthens resilience to pursue goals. These mediating factors can be the difference between the potential to transform stress into energy for success or giving up due to present failures.

Growth mindset is a motivation theory developed by Carol Dweck that posits our beliefs about intelligence, and the ability to change mindsets influence how we approach challenges, respond to criticism, and orient our goals (Wolcott et al., 2121). Growth mindset involves the recognition of larger-than-self goals and circumstances beyond the present moment (Dweck & Yeager, 2019). McGonigal suggests that “when people are invited to reflect on their bigger-than-self goals, they can switch mindsets” (p.146).

A growth mindset can reduce psychological stress and improve active coping when working towards goals (Burnette et al., 2020). Various neural structures are involved in learning including the anterior cingulate cortex (ACC), ventral and dorsal striatal connectivity, and dorsal ACC (Ng, 2018).  Ng (2018) suggests that “growth mindset is critical to error-monitoring and behavioral adaptation… and learners with growth mindset are efficient in error-monitoring and receptive to corrective feedback” (p. 4). Individuals with growth mindset tend to utilize emotional reappraisal and emotional regulation when strategizing ways to reduce negative emotions (Schroder et al., 2019). This process also involves the ability to self-regulate during goal setting, goal operating, and goal monitoring (Burnette et al., 2013).

Growth Mindset Practices

Metaphor and Reflection

A memorable metaphor can inspire a new perspective and help us shift to a growth mindset. A metaphor proposed by Yeager et al. (2019) suggests that “the brain is like a muscle that grows stronger and smarter when it undergoes rigorous learning experiences” (p.365). Reflecting on the idea of the brain as a muscle that can change and grow in incremental steps may inspire more of a growth mindset.

Focusing on Larger-Than-Self Goals

Reflect on the roles and contributions you want to offer society. Larger-than-self creative writing may inspire better growth mindset skills. Creativity is often defined as the ability to produce new, useful, and high-quality ideas (Hass et al. 2019). Reflect on values, meaning, and purpose while imagining ideal future outcomes.

Mindful Breathing and Self-Compassion

This practice is meant to transform self-to-self relating (Neff et al., 2007). The goal is to identify personal strengths and positive qualities; while also, holding the recognition of the flawed nature of the human experience. A mindful breathing practice involves becoming aware of the breath, along with state of the mind, body, and spirit. Offer loving-kindness to all parts of self.

McGonigal, K., (2015) The Upside of Stress: Why Stress is Good For You, and How to Get Good at it. Penguin Random House.

Neff, K. D., Kirkpatrick, K. L., & Rude, S. S. (2007). Self-compassion and adaptive         psychological functioning. Journal of Research in   Personality, 41(1), 139–154.  https://doi.org/10.1016/j.jrp.2006.03.004