Reframing Our Mindset: Shifting from the Problem to Our Strengths.

Hello readers,

Today, I wanted to talk to you about Reframing Our Mindset - an essential concept that will enable us to elevate our narrative and, as a result, become risk-takers.

Take a moment to reflect on what this means. For instance, in cinema, every shot is produced and selected based on the perspective, creating suspense, fear, excitement or curiosity, driving the story forward. It develops the narrative, and when you add characters, you see different perspectives of the situation reframed by their angle.

I learnt much the same when studying global politics. There isn’t just one way to see the world, politics or people - we can all look at the same subject differently. With this, I challenge you to rethink what you are focussing on in your own life.

Life is filled with both light and dark moments. How we interpret those moments shapes how we move through them and in the world, and our mindset can either lift or hold us back. One of the most transformative tools for shifting our emotional and mental well-being is the art of reframing—specifically, shifting our focus from the problem to our strengths and what’s already working in our lives.

Reframing is about consciously choosing to see things differently. It’s about moving from a place of frustration, fear, or stress to one where we focus on growth, resilience, and empowerment. It’s not about ignoring the challenges we face but rather about recognising that there are always aspects of the situation that can be viewed through a lens of strength, capability, and opportunity. By shifting from the problem to our strengths and the positive things happening, we pave the way for a more profound sense of inner peace, clarity, and wellness.

Why Shifting Perspective Matters for Our Well-being

1. Empowers Us to Focus on What’s Working
   When faced with challenges, it’s easy to become consumed by the problem, focusing on what's going wrong or missing. But by intentionally shifting our perspective, we can begin to highlight what is working. This simple shift—from the problem to our strengths—reminds us of our resourcefulness, creativity, and resilience. We recognise what’s going well in our lives, and celebrating makes it easier to navigate challenges with a sense of empowerment and clarity.

2. Reduces Stress and Overwhelm
   Negative thought patterns often amplify feelings of stress, creating a sense of being trapped in the problem. Shifting our focus helps break this cycle by reminding us of our capabilities and the positive aspects of our lives. Revisiting our achievements and reminding ourselves of how we overcame the obstacles to get there with less knowledge than we have now reminds us that this moment is only the next step to growth. Instead of spiralling into feelings of helplessness, we start to see possibilities. This shift from problem to strength reduces overwhelm, helping us move from emotional reactivity to calm reflection and action.

3. Boosts Confidence and Self-Worth
   When we focus on the problem, we often feel we need to be doing more. However, we create space for confidence to grow by shifting attention to our strengths, past successes, and what’s currently going well. This is essential for mental wellness because a strong sense of self-worth gives us the courage to face difficulties with grace and determination. We start to see challenges not as obstacles but as opportunities to tap into the strengths we’ve cultivated along the way and refine them even further.

4. Cultivates a Resilient and Growth-Oriented Mindset
   We develop a growth-oriented mindset by reframing situations to focus on our strengths. Instead of seeing a setback as a sign of defeat, we begin to see it as a learning experience that can help us grow stronger. Reframing nurtures resilience, reminding us that no matter what happens, we have the tools, inner strength, and support to rise and move forward. With this mindset, every difficulty becomes an opportunity for growth rather than something to fear.

5. Fosters Gratitude and Optimism
   Shifting our perspective to acknowledge what’s working in our lives naturally cultivates gratitude. It’s easy to overlook the small wins, but when we take the time to celebrate even the tiniest successes, we create a momentum of positivity. Gratitude is a powerful practice for overall well-being, linked to higher happiness, better relationships, and improved physical health. When we focus on what’s going right—our strengths, support system, and ability to overcome—we start seeing the world through an optimistic lens.

Practical Tips for Shifting Our Perspective

1. Flip the Script: Shift from the Problem to the Solution
   When we catch ourselves fixating on a problem, let’s consciously redirect our attention. Ask ourselves: What strengths have helped us through difficult situations before? What is currently working in our lives that we can build on? By shifting the focus to what’s going right and our resources, we feel empowered to take action from a place of confidence rather than fear.

2. Acknowledge Our Strengths
   Please take a moment to list your strengths, talents, and past accomplishments. What qualities have helped you overcome obstacles in the past? Reminding yourself of these can help us tap into our inner resilience when facing new challenges. When we shift our focus to these strengths, we realise that we are more capable than we may have thought.

3. Practice Daily Gratitude
   My simple yet powerful practice is taking a moment each day to acknowledge what is working for me and to notice that I am living in what was once a dream. What are you grateful for today? It could be a supportive friend, your health, your creativity, or even the small victories that often go unnoticed. Gratitude helps shift our focus from what’s lacking to what’s already abundant in our lives, fostering a deeper sense of peace and contentment.

4. Reframe Negative Thoughts
   When negative or limiting thoughts arise, let’s pause and ask ourselves: Is this thought helpful? How can we reframe it to focus on what’s working? For example, instead of thinking, “I can’t handle this,” try reframing it to “I have faced challenges before, and I am capable of overcoming this one too.” By recognising the strength in our past experiences, we shift from a place of scarcity to one of empowerment.

5. Visualise Success
   Visualisation is a powerful tool for shifting our mindset - it is a tool I cultivated in my dancing days and have implemented in my day-to-day life. When you feel stuck, close your eyes and imagine successfully navigating the challenge. Picture yourself drawing on your strengths, feeling confident, and finding solutions. This visualisation helps reframe your situation and the ideal outcome, reinforcing the belief that you already have what it takes to succeed.

From Problem to Strength, From Struggle to Empowerment

Reframing is a practice that empowers us to shift from focusing on the problem to recognising the strengths that lie within us and the resources we already have at our disposal - and it is something I love to teach my girls about. Life is full of challenges, but by focusing on what’s working, what’s already strong, and what’s within our control, we create a sense of balance and resilience that helps us thrive and become risk-taskers.

Remember, every challenge is an opportunity to reconnect with our inner strength. The more we practice shifting our perspective, the more we’ll realise that we are not defined by our struggles but by our ability to rise above them. We are more assertive, more capable, and more resilient than we may even realise.

So, what are you projecting onto the cinematic big screen? By embracing the practice of reframing, we take control and elevate our narrative, empowering ourselves to live from a place of clarity, peace, and strength. Our well-being begins with how we see and move in the world—and that choice is always ours as the director of our own lives.

The Art of Flow: Mastering the State of Effortless Engagement

In our increasingly distraction-heavy world, the concept of "flow" stands out as a beacon of creativity, productivity, and fulfilment. Coined by psychologist Mihaly Csikszentmihalyi, flow is described as a state of complete immersion and engagement in an activity. When in flow, individuals often lose track of time and experience a profound sense of purpose and achievement. But what exactly is the art of flow, and how can we harness it in our daily lives?

Understanding Flow

Flow occurs when our skills perfectly align with the challenges we face. This delicate balance fosters an optimal experience where we feel energised yet focused. Csikszentmihalyi identified several critical characteristics of flow:

1. Intense Concentration: Total focus on the task at hand, often leading to a loss of self-consciousness (Csikszentmihalyi, 2002).

2. Clear Goals: Understanding the objectives of the task helps maintain direction and purpose (Csikszentmihalyi, 2013).

3. Immediate Feedback: Receiving prompt responses to our actions helps adjust our approach in real-time (Nakamura & Csikszentmihalyi, 2009).

4. Sense of Control: Feeling empowered to influence the outcome of our efforts enhances our engagement (Csikszentmihalyi, 2004).

5. Altered Perception of Time: Hours can feel like minutes as we become absorbed in the activity (Dietrich, 2003).

6. Intrinsic Motivation: The activity is rewarding in itself, independent of external rewards (Lickerman, 2013).

Cultivating Flow in Daily Life

While the conditions for flow can vary from person to person, certain practices can help create an environment conducive to achieving this state:

1. Set Clear Goals

Define specific, achievable objectives for your tasks. Whether in work, creative projects, or sports, having a clear direction can streamline your focus (Getzels & Csikszentmihalyi, 1976).

2. Minimize Distractions

In a world full of notifications and interruptions, creating a distraction-free zone is essential. Turn off notifications, establish boundaries with colleagues or family, and set dedicated time blocks for focused work.

3. Match Skills with Challenges

Choose tasks that stretch your abilities without overwhelming you. This balance is crucial; too easy, and you may become bored; too difficult, and anxiety can take over (Koehn, Morris, & Watt, 2013).

4. Embrace the Process

Instead of fixating on the end result, immerse yourself in the process. Finding joy in the journey allows you to get lost in the nuances of your activity (Ullén et al., 2012).

5. Create Rituals

Establishing a routine or ritual can signal your brain that it’s time to enter a flow state. Whether it's a warm-up routine before a creative session or a brief meditation, these rituals can help prepare your mind.

6. Seek Feedback

Regular feedback keeps you aligned with your goals and allows for adjustments along the way (Dietrich, 2004).

7. Reflect on Experiences

After engaging in activities, take time to reflect. Consider what conditions helped you achieve flow and how you can replicate them in the future (Walker, 2010).

The Benefits of Flow

Achieving flow offers more than just increased productivity; it contributes to overall well-being. Here are some of the key benefits:

• Enhanced Creativity: Flow can stimulate creative thinking, leading to innovative solutions and new ideas (Gruber, Gelman, & Ranganath, 2014).

• Increased Productivity: Immersion in a task often results in higher quality work completed in less time.

• Greater Satisfaction: Engaging deeply in activities fosters a sense of fulfilment and joy (Csikszentmihalyi, 2002).

• Reduced Stress: Flow provides a mental escape, reducing feelings of stress and anxiety as you become absorbed in the task (Dietrich, 2003).

How to cultivate the art of flow

The art of flow is not merely about getting things done; it’s about engaging in life fully and passionately. By understanding the principles of flow and actively cultivating the conditions that lead to it, we can unlock a deeper sense of creativity, productivity, and joy. Embrace the journey, and let the art of flow transform your everyday experiences into moments of profound connection and fulfilment.

References

• Csikszentmihalyi, M. (1975). Beyond boredom and anxiety. San Francisco, CA: Jossey-Bass.

• Csikszentmihalyi, M. (2002). Flow: The psychology of happiness: The classic work on how to achieve happiness. London, UK: Rider.

• Csikszentmihalyi, M. (2004). Flow, the secret to happiness [Video file]. Retrieved from TED

• Csikszentmihalyi, M. (2013). Flow: The psychology of optimal experience. New York, NY: Random House.

• Dietrich, A. (2003). Functional neuroanatomy of altered states of consciousness: The transient hypofrontality hypothesis. Consciousness and Cognition, 12(2), 231-256. https://doi.org/10.1016/S1053-8100(02)00046-6

• Dietrich, A. (2004). Neurocognitive mechanisms underlying the experience of flow. Consciousness and Cognition, 13(4), 746-761. https://doi.org/10.1016/j.concog.2004.07.002

• Getzels, J. W., & Csikszentmihalyi, M. (1976). The creative vision: A longitudinal study of problem finding in art. Wiley.

• Gruber, M. J., Gelman, B. D., & Ranganath, C. (2014). States of curiosity modulate hippocampus-dependent learning via the dopaminergic circuit. Neuron, 84(2), 486-496. https://doi.org/10.1016/j.neuron.2014.08.060

• Koehn, S., Morris, T., & Watt, A. P. (2013). Flow state in self-paced and externally-paced performance contexts: An examination of the flow model. Psychology of Sport & Exercise, 14(6), 787-795. https://doi.org/10.1016/j.psychsport.2013.06.001

• Lickerman, A. (2013, April 21). How to reset your happiness set point: The surprising truth about what science says makes us happier in the long term. Psychology Today. Retrieved from https://www.psychologytoday.com/blog/happiness-in-world/201304/how-reset-your-happiness-set-point

• Nakamura, J., & Csikszentmihalyi, M. (2009). Flow theory and research. In C. R. Snyder & S. J. Lopez (Eds.), Handbook of positive psychology, 195-206.

• Ullén, F., de Manzano, Ö., Almeida, R., Magnusson, P. K., Pedersen, N. L., Nakamura, J., … & Madison, G. (2012). Proneness for psychological flow in everyday life: Associations with personality and intelligence. Personality and Individual Differences, 52(2), 167-172. https://doi.org/10.1016/j.paid.2011.10.003

• Walker, C. J. (2010). Experiencing flow: Is doing it together better than doing it alone? The Journal of Positive Psychology, 5(1), 5-11. https://doi.org/10.1080/17439760903271116