Optimizing Your Mindset in Medicine, Step 1 - Awareness

It's been a while since I walked through some step-by-step methods of up-leveling our mindsets, so now seems like a great time for all of us to review this fundamental coaching strategy. Over the next few weeks, I will walk you through one method of optimization I use with those I coach mostly pulled from the framework set out by Brooke Castillo. 

Mindset is a mental inclination, a way of thinking. It's essentially the lens through which you view things, a frame of mind. It's also one of the best places to focus effort as it can improve how you experience the world, make decisions, and take action to become the person you want to be. You can leverage your frame of mind to improve your journey -- even when circumstances are outside your control. 

Mindsets can be divided into various categories, such as fixed vs. growth, scarcity vs. abundance, performative vs. mastery, and perfectionistic vs. iterative.

Many studies have been published about the importance and benefits of shifting mindsets and ways of thinking. 

In an interesting small study, Dr. Alia Crum and Dr. Ellen Langer, Harvard psychologists, studied female room attendants in hotels. Some were informed that their housekeeping duties met and exceeded the criteria for an active, healthy lifestyle. They were also shown the number of calories burned by each task. The control group was not provided with this information. Both were given information about healthy lifestyles and happiness. Weeks later, the informed group perceived they were getting more exercise. They also significantly decreased weight, blood pressure, body fat, waist-to-hip ratio, and BMI compared to the control group.

There is a growing body of evidence of the power of our thinking. It's been shown that individuals who perceive that stress negatively affects their health and who experience high levels of stress have an increased risk of premature death compared to those who do not perceive it as harmful.

Let's think about our thoughts, as odd as they may sound - metacognition, if you will. Many writings suggest that we have anywhere from 40,000 to 60,000 thoughts daily though I've seen the range from 20,000-90,000. Most of those thoughts fly under the radar - below our level of consciousness. And interestingly, the ones that are we are conscious of default to truth in our minds. We rarely question their integrity.

To shift a mindset to one that will serve you better, you must become aware of what you are thinking, including what you say to yourself throughout the day. 

Step 1 of optimizing your mindset then is to become more fully aware. I recommend utilizing the following process:

1. 3-minute brain dump. At the end of the day (or any time that works best for you), write down what is on your mind. Think of it as a brain dump or thought download. What's swirling around in there? Write it all down. It doesn't need to be organized. 
   • Sentences or free form. Just get it all out. You can write paragraphs or one sentence per line. Or it can just be a free-form stream of consciousness. This doesn't have to feel like an hour-long, formal journaling exercise.
   • All-inclusive or focused. You can include anything in your mind or narrow it down to the things that seem to be causing you the most brain energy or distress.
   • Written or typed. Written is usually preferred, but typing can work as well. Just don't try to do it mentally. Some beneficial distance occurs when you put it down on paper. 
2. Reflect for a minute or two.
   • We also know that by jotting it down, you have shifted the info from the emotional centers to the verbal cortex of your brain, which helps disarm the amygdala.
   • Getting it in written form and out of the insidious thoughts that circulate can lighten the mental load. How do you feel simply by writing it down?

2. • Become the objective, compassionate observer of all that is in your brain. Does getting it out now shine a light on how you may have had some illogical ideas swimming around? Do you gain some perspective or clarity?  
   • It often right-sizes the tasks that we keep mentally rehearsing. When it was in your head, did it seem more catastrophic or overwhelming or perhaps easier to dismiss this thing that needs attention?
   • Getting it out makes it more tangible, accessible, and actionable. Now that you look at it, what do you want to do with what you've written, if anything?
   • It also highlights what is not in your control so you come to acceptance or decide to influence who may.

Take advantage of Step 1 this upcoming week. Just 3-5 minutes a day. I can't wait to hear what you learn about yourself. Tune in next week for Step 2 on learning to leverage your mindset.

Have a joy-filled week! Tonya

Download the first three key steps I recommend to increase your joy now in your life and career. Click here 

Originally published July 2022, Updated Sept 2024