Growth Mindset & Resilience
Journal Entries
About this document
At key moments in the Bodyswaps experience, useful notes are added to the learner’s virtual journal as a memory prompt that they can refer back to, as and when required.
In VR, learners access their journal by looking at their avatar’s left hand. On other devices, it can be accessed via a ‘burger menu’ in the top left corner of the screen.
This document collates the journal entries in relation to the individual activities for this course.
Introduction and self-reflection
Introduction
Objective
Become your best future self
Goals
- Aspire for the future
- Plan for success
- Bounce back from obstacles or setbacks
Your excellent future
What’s your gift
Discover your personal values
To identify your own personal values, ask yourself these questions:
- Who do you admire, and what qualities do you like most about them?
- When were you happiest? What were you doing?
- What’s your proudest achievement?
- What would your friends or teachers say your best qualities are?
Your purpose statement
Examples of purpose statements
- Change the world, one step at a time
- Make one positive change every day
- Be better than I was yesterday
- Do the very best that I can
- Fall down, get back up
- Bring energy to the room
Your excellent future
The psychology of the growth mindset
What is a growth mindset?
The term ‘growth mindset’ was coined by psychologist Carol Dweck. She said that people tend to adopt one of two mindsets – a fixed mindset or a growth mindset.
In basic terms, either you believe that your intelligence is static, or you believe that you have the capacity to become smarter if you try. Dweck demonstrated that developing a growth mindset helps people to become more successful.
The Pygmalion effect
Another psychologist, Robert Rosenthal, proved how important your mindset and self-beliefs are when he discovered something called the Pygmalion effect.
One person might be better at something than another right now, but both have the ability to learn and to be a little bit better than they were the day before. When someone really believes in their own potential to improve themselves, they will begin to improve much faster than their peers.
Create your own success
Create your own success
Make a plan
Taking the first steps to becoming more resilient is easier than it sounds. Start by asking yourself three questions:
- What can I start doing to push me in the right direction?
- What can I stop doing that’s undermining my progress?
- What can I continue doing, which is making me stronger?
What will I START doing?
First, think about where you want to be – your huge goal for the future. Then try to think of one thing that will help you move closer to that goal, starting today!
It could be something directly related to your goal – like spending some time researching your area of interest. But it could also be something small – like entering the room with a smile, or setting your alarm half an hour earlier in the mornings.
What will I STOP doing?
Next, try to think of something you have a habit of doing that could be holding you back. This could be anything at all, but here are a few examples:
- I will stop comparing myself with others.
- I will stop spending so much time on my phone.
- I will stop putting things off until the last minute.
What will I CONTINUE doing?
Finally, think about what you’re already doing that’s pushing you in the right direction.
If you’re proud of the fact that you’re doing it, then it’s probably worth continuing!
Dear Anxiety…
Banish your anxiety
Dear Anxiety
I used to think you were my friend, and I know you only exist to protect me. But this isn’t working.
You’re not helping me. You keep me awake at night imagining all the things that could go wrong. You make me feel scared, worried, even physically sick.
I’m on to you, anxiety. You’re not protecting me, you’re smothering me. The things you make me worry about aren’t dangerous. Most of them never even happen. I don’t need to be protected from them.
So I’m evicting you. All this time you’ve been trying to convince me that you’ve come from somewhere else to save me, but you haven’t. You’re not real – you’re just a thought in my head. I created you, and I’m the only one who can un-create you.
I choose right now to stop worrying about the past, or the future. I choose to accept each moment, and focus on the things I can control, and connect with my life.
Thanks for listening, anxiety, but I don’t need you anymore. Slowly, one breath at a time, I choose to let you go.
Yours rebelliously,
[your name]
Let’s make a plan
Achieving your HUGE goals
Break it down
To achieve a huge goal, you first have to determine what that is. Once you’ve set your direction, you need to break the ambition down into smaller steps. Think about your goal and ask yourself:
- What version of myself do I have to be to achieve this huge goal?
- What small things can I do right now to bring myself towards my huge goal?
Interpreting setbacks
Everything you need
Good, bad, hard to say
This activity is inspired by a Taoist parable about a farmer who loses his horse. When his neighbours sympathise, he responds: “Good, bad, hard to say.”
Later, the horse returns with two wild horses, his neighbours remark on his good fortune. Again, he responds; “Good, bad, hard to say.”
As the story continues to unfold, we learn that luck can be paradoxical — bad luck can become good luck (and vice-versa). It’s all a matter of time and perspective.
Recovering from setbacks - inward focus
Your outward focus
Process vs person-focused thinking
There are two ways of thinking when something doesn’t go your way.
- Process-focused thinking is practical – move on and look for opportunities to improve your chances next time
- Person-focused thinking is limiting – accept things as they are and don’t even try
When you’re facing a challenge, try to adopt a process-focused approach – you’ll be much more likely to succeed next time!
You can do it!
Positive self-talk
Common sources of doubt
- Making a bad impression
- Saying or doing the wrong thing
- Making a mistake
- Not being ready
- Feeling like an imposter or a fraud
- Feeling too shy
- Worried about what others will think
- Comparing yourself to others
Examples of positive affirmations
- I can trust my own abilities
- I own my mistakes and learn from them
- I bring value to the world
- I can do this!
- I am confident and capable
- I have what it takes
Permission to be awesome
Debrief
Permission to be awesome
I give myself permission to be awesome.
I will not be embarrassed to stand out – I will shine brightly.
From this day forward, I grant myself permission to change what needs changing.
I will chase my dreams, and let go of negative thoughts.
I will celebrate my successes, and learn from my mistakes.
I promise to proudly be myself, because I am more than enough.