The Ultimate Growth Mindset Workout To Conquer Anything!
- Heather Alice-Marie
- Mar 29, 2024
- 6 min read
Updated: 3 days ago
4 Minute Read
Remember that time you swore you'd never master that yoga pose, or be able to lift that weight?
Yeah, me and crow pose were mortal enemies for a while (and sometime still are) - and so were deadlifts. But on my journey I discovered something that began to change it all. Let’s call it a growth mindset.
It wasn't about instant perfection and beating myself up because I didn’t max out my PR (personal record) - it was about embracing the journey, celebrating the "small wins," and seeing challenges as opportunities to grow stronger.
That's when everything clicked, and guess what? I finally nailed that crow pose and got stronger with my deadlifts!
This is what a growth mindset can do for you, and I'm here to show you exactly how to unleash its power in your own life.
Think of it this way: the growth mindset vs fixed mindset difference is like grabbing the same weight for every workout and telling yourself that you'll never be able to do more.
At first you feel challenged with a fixed mindset, but the more you do it, the stronger you become, and the more comfortable and easy that weight is.
I remember when I first started crossfit. I could barely pick up the 45 pound barbell - or do most of the workouts. But with a growth mindset, I loved the challenge.
And the more I did it, the stronger I became and the side effect was a boost in confidence and my resilience.
A growth mindset is like grabbing the barbell and adding weight to it – you're pushing yourself with heavier obstacles (challenges) to build mental resilience and achieve bigger goals.
But remember - you need to start somewhere & build that foundation before you get to progress - its you against you always and progress over perfection! That’s my motto.
Think of Growth Mindset as Your Coach, Pushing You Past Your Perceived Limits!
Let's level up your mental fitness
Embrace Challenges as Stepping Stones
Challenges are stepping stones, not roadblocks. Your challenges, roadblocks & ‘failures’ (whatever you like to call them) are opportunities to learn, adapt, and come back stronger.
It's like adding plates to your barbell or getting in that extra push up – when you challenge yourself, you push yourself to new heights (literally and metaphorically!)
Consistency is the Fuel to Progress
Consistent effort is the key to progress, just like consistent workouts build muscle, boost mood (there’s too many benefits to list out here, but you get my point).
Progress over perfection and progress = consistency. Celebrate your consistency. Create non-negotiable habits for yourself!
Celebrate the Journey
I cannot stress this enough. Its all about the journey. Not the end goal. Inside the growth mindset gym - you are limitless!
When you celebrate your journey, your focus shifts from the finish line to learning and growing.
You appreciate the burn in your muscles during a workout because it signifies progress. A growth mindset encourages celebrating the "small wins" along the way. All of those “non-scale” victories!
Let's transform your mind into that limitless gym! Here's your personalized growth mindset workout plan:
The Warmup: Reflect on a recent challenge you faced.
In the mindset gym - your gym is your journal - so go and grab your journal (Here's my favorite blank page journal)
Perspective:
Write down the challenge you faced.
How did you initially view this challenge?
Did you view it as something that was hard or impossible to get through or did you see it as a challenge you can take head on?
Get deeper here. What did you think and how did you feel?
Recognition:
What did you do to overcome this challenge? List everything you did.
What did you learn?
Where did you become stronger?
What’s the silver lining?
Celebrate:
Think about your journey. Write down all of your small wins.
Take a moment to celebrate!
The way I like to approach this is:
Pretend you are talking to your best friend and they were doubting themselves about something they achieved (you know, their inner critic is shouting loud lies) . What would you say to them? Now do that for yourself!
The warm up is sometimes harder than the workout of the day,but 100% necessary :)
Growth Mindset Workout of the Day (MWOD):
Choose an upcoming goal/dream you're working towards
Write down your goal/dream- get real with yourself. Imagine, have fun!
What does your life look like when you achieve this?
How do you feel?
How do you show up for yourself?
What does this mean to you?
Why is it important to you?
Growth Mindset vs Fixed Mindset Perspective Shift:
What are your fears around this goal?
For each fear, what about it makes you feel scared.
What is the worst thing that could happen if any of these fears came true?
What if you didn’t go after your goal and put it on the back burner?
What are your fears around not working towards your goal/dream?
What regrets would you have?
What’s your biggest fear about not achieving your goal/dream?
That was a pretty tough mental workout, but now that you have pushed through the hard part- how are you feeling?
Cool Down:
This cool down is one of the secrets to manifesting (being clear in your minds eye). So don’t skip! Take a moment to visualize yourself achieving your goal. What does it feel like? Hint: It should feel AMAZING!
Remember, consistency is key AND having fun!
Save this post so you can revisit these journal prompts and affirmations to maintain a growth mindset throughout your journey and share with a friend this would help!
Just like building muscle, developing a growth mindset is a journey and takes time and dedication. But the results – greater resilience, a love of learning, and ultimately, achieving your goals – are worth the effort.
So get ready to lift some mental weights and uncage your unlimited potential!
With gratitude,
Heather Alice-Marie
💌 P.S. Want to keep the momentum going?
Choose what feels good for you:
→ Try a free somatic audio session to calm your mind and reconnect with your body.
→ Join my email Community - Get the Spark!
→ Start your daily gratitude practice with the Uncage Your Life Journal.
Let's connect on IG: @heatheralicemarie and Substack💛
About Heather Alice-Marie
Heather Alice-Marie is a somatic healing practitioner and the founder of Uncage Your Life.
Her work centers on creating space for somatic self-evolution through body awareness, presence, and intentional reflection.
Frequently Asked Questions About Growth Mindset
Q: What is a growth mindset?
A: A growth mindset is the belief that your abilities, skills, and resilience can develop over time when you approach challenges with curiosity, consistency, and willingness to learn. It’s about seeing obstacles as opportunities to grow rather than threats to your identity or ability.
Q: How is a growth mindset different from a fixed mindset?
A: A fixed mindset assumes your capabilities are static and unchangeable, while a growth mindset understands that persistence, reflection, and practice help you improve. In a growth mindset, challenges become stepping stones instead of roadblocks.
Q: What is a “growth mindset workout”?
A: A “growth mindset workout” is a journaling and reflection practice designed to help you intentionally shift your perspective from fixed thinking toward growth-oriented thinking. It uses metaphor and structured exercises — like reflecting on challenges, embracing consistency, and celebrating small wins — to build mental resilience and self-trust.
Q: Why is journaling part of the growth mindset practice?
A: Journaling creates a safe space to slow down, organize your thoughts, and notice patterns in how you think and respond to challenges. Writing about your experiences — especially challenges and how you approached them — helps you see progress you might otherwise overlook and reinforces a growth mindset.
Q: Can anyone develop a growth mindset?
A: Yes. A growth mindset is a perspective that can be strengthened over time through awareness, reflection, consistency, and intentional practice — like the exercises in the Growth Mindset Workout.
Q: How long does it take to develop a growth mindset?
A: There’s no set timeline because mindset shifts are ongoing and unique to each person. Some people notice subtle changes quickly, while others find it becomes clearer over weeks or months of reflection and practice. The key is consistency and self-compassion.
Q: What if I still struggle with negative self-talk or limiting beliefs?
A: Struggling with inner critical voices is part of the human experience, even for people with strong growth mindsets. A growth mindset doesn’t eliminate tough thoughts; it changes how you relate to them. Reflection practices help you observe these patterns rather than get stuck in them.
Comments