Training Our Minds To Build Resilience

This article shares one practical way to grow from a fixed minset to a growth mindset and how to create a positive mindset- both crucial tools for navigating life’s challenges.

Growth Mindset

Just like you can train your muscles, you can train your mind to grow and thrive. A growth mindset is the belief that your abilities and intelligence can develop with effort, learning, and persistence. And it’s as simple as using the word, “yet”.

Dr. Carol Dweck, who pioneered the growth mindset concept, emphasizes that language matters. Words like “yet” signal belief in improvement, reinforcing the idea that intelligence, skills, and abilities are developed, not fixed.

“Yet” Shifts Focus from Limitation to Possibility

When you say, “I can’t do this… yet,” you acknowledge that you don’t have the skill or knowledge right now—but it leaves room for growth. It reframes challenges as temporary, not permanent. Instead of feeling stuck, your brain starts looking for solutions and ways to improve.

Encourages Persistence and Effort

Resilience isn’t about never failing—it’s about continuing despite setbacks. Using “yet” reminds you that ability is developed through practice and effort. Each attempt becomes a step toward mastery rather than proof of failure.

Reduces Negative Self-Talk

Without “yet,” statements like “I’m terrible at this” feel absolute and discouraging. Adding “yet” turns them into growth-oriented self-talk: “I’m not good at this… yet.” This reduces frustration and promotes a mindset of learning instead of self-criticism.

Builds a Habit of Learning from Failure

When you embrace “yet,” failures are reframed as learning opportunities rather than endpoints. This supports resilience by helping you:

• Analyze what went wrong

• Adjust your approach

• Keep moving forward

Learning from a Monk

Jay Shetty draws on his years as a monk to help us clear roadblocks to our potential. His book, Think Like a Monk, offers strategies to overcome negative habits, reduce stress, and find calm and purpose in daily life.

Shetty translates ancient wisdom into actionable advice and exercises we can all use to:

• Reduce stress

• Improve relationships

• Unlock our inner potential

His message is simple: anyone can—think like a monk.

The “Spot, Stop, Swap” Challenge

One of Shetty’s most practical exercises is the Spot, Stop, Swap challenge, designed to help you break the chain of negativity. Often, negative thoughts creep in unnoticed, shaping how we feel and act. This exercise helps you regain control of your mind and cultivate a positive mindset.

Step 1: Spot
Notice when a negative thought arises. Pay attention to patterns of complaining, comparing, or criticizing. Awareness is the first step in changing your mindset.

Step 2: Stop
Interrupt the negative thought before it spirals. Identify triggers and consciously silence thoughts that drain you, making room for ones that uplift and empower.

Step 3: Swap
Replace the negative thought with a positive, empowering one. Focus on thoughts that inspire growth, gratitude, and resilience.

Changing your mindset isn’t about ignoring reality—it’s about choosing how you respond. By practicing awareness, interrupting negativity, and replacing it with positivity, you strengthen your mental resilience and create a mindset ready to face challenges with confidence.