Overcoming Limiting Beliefs
The mind and it’s beliefs are incredibly powerful and influential.
The Henry Ford saying: “Whether you think you can or you can’t, you’re right” is pretty accurate, especially the “if you think you can’t” part.
What are limiting beliefs?
Limiting beliefs are like a cloud covering the peak of a mountain you’re trying to climb. Until you remove the clouds you won’t be able to see where you’re going or how high you can get. The aim of this blog is to help you remove those clouds.
Limiting beliefs are the thoughts you have about yourself that constrain you in some way.
Limiting beliefs act as a barrier and get in the way of what you can actually achieve.
Limiting beliefs keep you from seeing what is possible for yourself.
Common limiting beliefs:
I’m too old
It’s too late
I have no self-control
I have no willpower
I’m too weak
I’m too small
What if I fail?
I hate eating healthy
I can’t stick to anything
I lack motivation
I have a slow metabolism
Before we get into the strategies, here are 2 studies that demonstrate the power of the mind and the power of suggestion.
Limiting beliefs and anabolic steroids
A study had two groups testing strength in bench press, squat, strict press and deadlift.
One group of people were told they weren’t given anabolic steroids. The other group were told they were given anabolic steroids. However neither group were actually given steroids (for ethical reasons).
The group that were told they were given anabolic steroids increased their strength significantly during the study compared to the group who were told they weren’t given steroids. [1]
Limiting beliefs and caffeine
The participants of this study were divided into 4 different groups. The test was to see if caffeine improved cycling endurance and if the cyclist’s performance was increased just by believing that caffeine had been consumed.
Group 1: Told they were given caffeine but they weren’t (they were given a placebo)
Group 2: Told they were given caffeine and they were given caffeine
Group 3: Told there weren’t given caffeine but they actually were given caffeine
Group 4: Told they weren’t given caffeine and they weren’t given caffeine
In this study, both groups that were told they were given caffeine performed similarly. That is despite one of these groups having caffeine as a performance enhancer and the other only placebo.
Both groups that were told they weren’t given caffeine performed similarly even though one of those groups did actually consume caffeine as a performance enhancer.
The groups that were told they were given caffeine performed better than the groups that were told they weren’t given caffeine. [1]
In both studies, what mattered was what they believed, not what they actually had. Our beliefs are powerful!
The 3 Step Process for Overcoming Limiting Beliefs
Limiting beliefs can keep you from reaching your potential and your goals.
We have 3 steps to help you overcome your limiting beliefs to increase your chances of success. We want you to think of FNC:
Facts
gathering evidence and information to support or debunk your limiting belief.
Narrative
the story you tell yourself and create new affirmations.
Clarity
your motivation, your why, your purpose, your direction.
As we explain the 3 FNC Steps for Overcoming Limiting Beliefs we’ll use an example.
Example limiting Belief: “I don’t have time to eat healthily.”
STEP 1 - FACTS
The first step to overcoming limiting beliefs is to collect the facts.
A reflection and assessment of the facts can help you either debunk or confirm your limiting beliefs - hopefully, the former.
Another strategy is to look for a role model who has similar circumstances to you but has been successful, these people are known as expanders. They may be able to expand your beliefs and change what you believe you’re capable of.
An example of an expander is Roger Bannister who broke the four-minute mile. When he became the first person to run a mile in under 4 minutes, there was a sigh of relief and a sense of belief that it was possible for others.
If you see someone in a similar situation to you succeeding, it may remove some limiting beliefs that you currently have - too old, too light, too short, etc.
Ask yourself these questions about your limiting beliefs:
What’s the evidence that it’s true?
What’s the evidence on the other side?
What’s another way of looking at the situation?
What is the worst that could happen if you tried?
[If the worst happens] how could you cope?
What’s the best outcome?
What’s the most realistic outcome?
What would you tell a friend in the same situation?
What do you think you should do?
Example: “I don’t have time to eat healthily.”
Collect the evidence. Do a time/schedule assessment.
Keep a journal of all the things you do in a day, hour by hour. Look back over it and see if any of those things aren’t essential for your goal and can be replaced with your goal behaviour of preparing meals.
Another way to look at the situation? I haven’t made healthy eating a priority at the moment.
What’s the worst that could happen? You might feel a busier and may have to give up an episode of Netflix per night.
What’s the best outcome? You have loads of meals prepared for the week and you have more time and freedom to eat well and relax.
What would you tell a friend in the same situation? Maybe you could try to prepare your meals when you first get home, then relax and watch some Netflix.
STEP 2: NARRATIVE
The second step is to create the story you tell yourself.
If you keep telling yourself the same story, you’ll keep living the same story.
If you keep telling yourself you don’t have time, you’re too old, too small, etc, you’ll keep believing it.
After you’ve collected the facts, it’s time to script a new narrative.
The most important part of the narrative is that you must believe it.
If you don’t feel the narrative, it is useless.
Use your personal strengths and characteristics to create the narrative.
Example: “I don’t have time to eat healthily.”
“I am a very busy person but I care about my health and my goals so I am going to commit to preparing meals for the week. I am going to make it a priority. I’ll still find time to enjoy myself and relax but only after I’ve done something for my meal prep goal. I’m good with making plans and sticking to them so I’ll use that strength to help me succeed.”
STEP 3: CLARITY
The third step is to find your why and how.
Clarity is finding your why, your purpose, your motivation, your direction.
Do you know what your true “why” for the goal you have set?
Whether it be weight loss, muscle gain, sports performance, total health - there is a deeper reason why.
The deeper the why, the more likely you are to stick to the process.
“A man with a strong why can bear almost any how”.
Try the 5 Why’s activity to find your deeper why.
Name your goal, then ask yourself why - each time you answer, ask why again.
Why have I set that goal?
Why is that important to me?
Why?
Why?
Why?
Once you’ve found your why you can then search for the how - the strategy.
The how stage can be an excellent time to engage a coach to help you with strategies!
You need to become clear on what needs to be done in order to achieve your goal.
How you’ll go about it and when you’ll do it.
BUT you can’t do the how until you know the why.
Example: “I don’t have time to eat healthily.”
Why is it important to make time to prepare meals?
Because I value my health and my free time. I know that if I just do a little bit extra a few days a week, I can move towards my goals but also have some downtime to relax. It doesn’t have to be one or the other.
What needs to be done?
I need to cook more than one meal at a time so I can have some leftovers for the next day in case I get busy OR I need to cook before sitting down and relaxing for the evening.
How will it be done?
I’ll write a schedule and menu for the week. I’ll cook on Sunday, Tuesday and Thursday nights to help me have enough for the next day. I’ll only watch Netflix after I’ve prepared the meal on those nights.
When will it be done?
As soon as I walk in the door I’ll get out the ingredients. If I wait too long I know it’ll be hard to get started, especially if I sit on the couch.
There we have the FNC for overcoming limiting beliefs.
We gathered the facts.
We wrote a new narrative.
We found clarity with our purpose and direction.
Summary of overcoming limiting beliefs and the FNC method
Limiting beliefs can be holding you back from achieving your goals and true potential
Collect the facts to disprove your beliefs
Tell yourself a different story and make sure you believe it
Be clear on your why and help that drive your direction giving you a clear path on what you need to do to achieve your goals.
1 on 1 Nutrition Coaching with Fortitude Nutrition Coaching
If you have some limiting beliefs, something that is holding you back from achieving your nutrition related goals or just getting started, please reach out to us. At Fortitude Nutrition Coaching we can guide you through this process. It starts with an enquiry so hit the link below and let’s talk.