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Your mindset is the collection of beliefs, attitudes, and assumptions you hold about yourself, others, and the world around you. It’s the lens through which you interpret your experiences. And it directly influences your actions, decisions, and overall well-being.

There are two core types of mindsets:

• Fixed mindset: believing that your abilities, intelligence, and potential are static and unchangeable

• Growth mindset: believing that with effort, learning, and perseverance, you can improve and grow over time

Mindsets are not permanent. Dr. Jacob Towery from Stanford University confirms that mindsets are highly changeable. If people are willing to learn how to change them, they "can have significantly more happiness." A mindset shift is a major step in anyone's growth journey. It can transform their confidence, resilience, relationships, and success–whether it's professional or academic achievement!

To build a new mindset, you have to adopt new habits that, over time, rewire the way you think and respond. The following list includes science-backed, practical strategies to help you do just that, one step at a time.

1. Identify and Challenge Limiting Beliefs

Limiting beliefs can be like invisible chains holding you back from reaching your full potential. These are deeply ingrained thoughts and attitudes that tell us what we can and cannot do.

Often, we accept these beliefs as truths without ever questioning their validity. For instance, I'm not smart enough or People like me don't succeed are beliefs that limit your opportunities. They are precisely what prevent people from adopting a growth mindset and evolving both professionally and personally, which is why challenging them is the first step in this process.

Here's how you can challenge your limiting beliefs:

• Notice your self-talk. When you hit a challenge, what’s your first thought? Is it supportive or self-defeating? This step is closely linked to a strong sense of self-awareness.

• Write your thoughts down. Journaling helps you recognize these beliefs, discover patterns, and see things from a new perspective.

• Use the Downward Arrow Technique. Keep asking Why is this a problem? or What does that mean to me? until you uncover the deeper fear or belief behind your thoughts.

• Challenge it. Ask yourself: Is this always true? or What’s the evidence against this belief?

• Replace it. Write down a more helpful, realistic belief. Repeat it often—especially when doubt creeps in. Don't be too harsh on yourself when you feel like you're taking a step back. It takes a lot of time to challenge your beliefs and feel comfortable enough to replace them.

One other way to challenge your beliefs is by reading books, preferably fiction books. They expose you to different situations, characters, and circumstances and broaden your perspectives.

2. Change Your Mindset to Positive

Negative thought patterns can be a major obstacle to achieving a positive mindset. They are often automatic, and you probably don't even notice them until it's too late and anxiety creeps in. You might overgeneralize, focus only on what's wrong, or expect the worst without even realizing it.

At first, you'd say they are just thoughts. However, they can directly affect your mood, motivation, and confidence and set the foundation for a negative mindset. This is why it's important to become aware of your negative self-talk and then reframe your thoughts. This way, you're taking control of your mind, which gives you the power to choose more balanced thoughts, without ignoring reality, of course!

Here's how to reframe your negative thought patterns:

• Learn to spot your negative thoughts. Do you often think in extremes? Expect the worst? Blame yourself?

• Pause and reflect. When a negative thought shows up, challenge it. For example, you can ask yourself Is it possible that things could go differently? Is a positive outcome possible? This gives you hope and fuels your brain and body with positivity.

• Flip the script. Instead of I failed the exam/presentation, try a more positive thought like That didn’t go well, but I know what to improve next time. It obviously won't fill you with joy but it will definitely help you acknowledge that you can still achieve your goals instead of deciding you're not cut out for it.

• Practice “both-and” thinking. You can feel disappointed and still believe in yourself. Both can be true.

• Use positive questions. Ask: What’s one thing I can learn from this? or What went well today? Over time, this will help encourage your pessimistic thoughts to fall away.

3. Train Your Brain with Neurofeedback (Like Mendi)

Neurofeedback is a brain training technique that can literally help you change your mindset. It leverages the brain's neuroplasticity (ability to form new neural connections) and the human tendency to repeat behaviors associated with positive outcomes.

If you’re looking to build a stronger, more positive mindset, training your prefrontal cortex is a powerful place to start. This area of the brain is responsible for focus, emotion regulation, decision-making, impulse control, and long-term thinking—all essential ingredients of a resilient and growth-oriented mindset. And this can be done with the Mendi headband.

The Mendi headband measures blood flow to the prefrontal cortex (an increase is a key sign of mental activity and focus) and gives you visual feedback on a game in our app. Your job is to keep the feedback signal steady by staying focused, calm, and present.

Over time, this consistent brain exercise can help you:

• Improve focus and mental clarity

• Reduce stress and regulate emotions more easily

• Feel more in control of your thoughts and reactions

• Strengthen your ability to stay calm and solution-focused

4. Build a Growth Mindset

A growth mindset is the belief that your skills and intelligence can improve with effort, practice, and learning. It's the opposite of a fixed mindset, which implies that you're either good at something or you're not. That's why people with a growth mindset are often the most successful–they see mistakes as opportunities to grow and make their dreams come true!

Here's how to build a growth mindset:

• Start saying yet. I'm not good at this yet. I'll become better with practice.

• View efforts as progress. Hard work means you're building something, not struggling because you're not good enough.

• Don't be afraid of challenges! They help you get out of your comfort zone and create space for learning new things!

• Ask for feedback. Then use it to improve. Make sure not to take things personally! People who offer constructive feedback are only trying to help.

• Surround yourself with growth-minded people. Learn from them! Pay attention to how they talk about learning, goals, and failure!

5. Practice Daily Gratitude

Gratitude shifts your focus from what’s missing to what’s going well. While it doesn't seem too significant, you'll notice a difference in time. You'll feel happier, you'll start focusing on the good things, and you'll even manage stress better!

Here's how to practice gratitude:

• Start a gratitude journal. Write down 3 things you’re thankful for every day (even small ones). Small victories are the best!

• Say it out loud. Tell someone thank you. Compliment a coworker. Express appreciation regularly.

• Use visual reminders. Place a sticky note on your mirror that says What went well today? and then at the end of the day, find at least three things to answer this question.

• Turn complaints into gratitude. Instead of saying I hate my commute, try I’m grateful I have a job to commute to or I'll use this time to listen to a podcast.

• Do a weekly reflection. Look back at your gratitude list and notice the patterns.

6. Set Realistic Goals and Celebrate Small Wins

Unrealistic goals can leave you feeling overwhelmed and discouraged, and this doesn't leave room for growth. When you have small, specific goals, you automatically shift your mindset. You start focusing on the smaller things and then give yourself the time to celebrate every conscious effort! You're also more focused and motivated because you know exactly where you're headed.

Here's how to set realistic goals:

• Use SMART goals. Make sure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound.

• Break big goals into mini-tasks. Focus on one step at a time.

• Track your progress. Use a habit tracker or checklist—it feels great to mark something done!

• Celebrate small wins. Finished a workout? Sent that scary email? Take a moment to acknowledge it! Go out for a coffee or eat that well-deserved cupcake!

• Reflect weekly on your progress. Ask yourself: What went well? What did I learn? What’s next?

7. Limit Mental Clutter by Filtering Information

What you consume mentally—news, social media, conversations—shapes your mindset. It is well-known that social media and news can negatively affect our mental well-being. And the most dangerous part is that we don't even notice it. Constant negativity, comparison, or drama can subtly reinforce our fixed mindset or anxiety. This is why it's extremely important to filter the information our brains process.

Here's how you can do this:

• Audit your feeds. Unfollow or mute accounts that trigger stress, comparison, or self-doubt. This also implies being more aware of how certain posts make you feel.

• Limit doom-scrolling. Set a daily time cap on news or social apps.

• Choose uplifting content. Read or watch things that inspire you to learn and grow!

• Be intentional with conversations. Spend time with people who build you up, not drain you!

8. Use Visualization to Rewire Beliefs

Visualization helps you mentally rehearse success, confidence, or resilience—training your brain to act as if you’re already that person. This practice activates your subconscious mind and helps you align your thoughts and actions.

In fact, research shows that the brain uses similar areas and processes when you remember something that really happened and when you imagine something that could happen. This only further highlights how powerful visualization can be!

Here's how you can practice visualization:

• Create a mental movie. Picture yourself confidently handling a challenge—see it, feel it, hear it. Try to create a mental movie that is as specific as possible, just as if it were a real memory. (You can try different visualization techniques, though; this is only one of them.)

• Visualize daily. Spend 2–5 quiet minutes each morning visualizing your ideal mindset in action.

• Anchor it with emotion and action. Feel the confidence, peace, or motivation you’d have if you had already succeeded. Take action every day toward your goal.

• Use affirmations with it. Combine images with positive beliefs like I can handle whatever comes. You can also create a vision board.

9. Practice Self-Compassion Instead of Self-Criticism

Many people believe that when they're being hard on themselves, they're in fact fueling their motivation. Ever seen the movie Whiplash? The teacher's method in this movie perfectly illustrates this–he was very harsh on the students, aiming to motivate them through this method and push them to their limits.

This method only makes things worse. Self-compassion, on the other hand, is the true key to succeeding, growing, and adopting a life-changing mindset! It builds resilience, reduces fear of failure, and helps you bounce back faster when things don’t go as planned in everyday life!

Here's how to practice self-compassion:

• Talk to yourself like you'd talk to a friend.

• Pause when you struggle. Take a breath and say: This is hard, but I’m doing my best.

• Use the 3 components of self-compassion:

1. Kindness: Speak to yourself with care and encouragement.

2. Common humanity: Remind yourself you’re only human. You are mortal, vulnerable, and imperfect. This reduces the need to do everything perfectly and keeps you moving forward.

3. Mindfulness: Acknowledge your struggle. Observe your thoughts and feelings as they are without suppressing or denying them.

10. Rewire Your Thinking with CBT

Cognitive behavioral therapy (CBT) is one of the most effective, science-backed methods for changing unhelpful thinking patterns—and therefore your mindset. At its core, CBT helps you identify distorted or negative thoughts, understand how they influence your emotions and behaviors, and learn how to replace them with healthier, more realistic ones.

Therefore, if you struggle to change your mindset with the methods described in this article, it's best to talk to a CBT specialist who can guide you through this process.

Change Your Mindset with Mendi!

Mindset change isn't just about thinking differently. It's also about training your brain to support that new way of thinking. Mendi helps you do that in a measurable way through state-of-the-art, science-backed neurofeedback technology!

Using Mendi consistently—just 3-15 minutes a few times a week—can help you physically rewire your brain to support a calmer, clearer, more empowered mindset. Get your Mendi now and join thousands of users who are already enjoying its benefits!

Frequently Asked Questions

How do I reset my mindset completely?

Start by becoming aware of your current thought patterns and beliefs. Then, consistently challenge limiting thoughts, practice self-compassion, reframe negativity, and build supportive habits like gratitude and goal-setting. Tools like journaling, meditation, and neurofeedback (like Mendi) can help rewire your brain over time.

Why is it so hard for me to change my mindset?

It may be hard to change your mindset because your current mindset is deeply wired through years of repetition. Your brain prefers familiar patterns, even if they're unhelpful. Change requires effort, discomfort, and time. Keep going, and you'll notice that it becomes easier over time!

How to truly change your mind?

You can truly change your mind by training your brain with neurofeedback, a technique that causes the brain to form new neural connections and thus support change in behavior, thoughts, and emotion regulation.

What are limiting beliefs, and how can I identify them?

Limiting beliefs are self-imposed barriers that restrict your potential. You can identify them by practicing self-awareness, journaling your thoughts, and seeking feedback from trusted friends or mentors.

How can I reframe negative thought patterns?

To effectively reframe negative thought patterns, start by identifying them and consciously redirecting your focus towards positive aspects. Embrace flexibility in your thinking, and you'll empower yourself to create a more optimistic mindset.