Some people believe that intelligence is fixed and unchangeable, while others think that hard work can improve any skill. Which opinion do you relate to more?

Many believe that skills are largely unchangeable, but scientific studies suggest that discipline and constant effort can outweigh innate abilities. Embracing this idea is a powerful resource for improvement. This belief, known as a growth mindset, posits that hard work leads to improvement. Don’t let yourself get distracted by discouraging thoughts, but remember that each training session will lead to growth eventually.

Studies on learning trajectories found that children with high levels of grit and discipline, rather than those with the highest intelligence, were most successful over time, lending evidence that growth comes indeed from hard work. Having a growth mindset is in itself beneficial because it inspires us to work harder: Research shows that students who believe in the power of hard work perform better academically.

Remind yourself that hard work pays off. Look for inspirational stories, such as James Clear’s “Atomic Habits,” which recounts his journey of overcoming injury through perseverance.

Some people often find themselves experiencing physical tension, discomfort, or negative emotions for a while before becoming aware of them. They may also realise, in the midst of a task, that they have been doing it on ‘auto-pilot’ without really registering the activity.

Do you recognise these feelings of disconnectedness, and how often do you find yourself in these situations?

If you often feel mentally disconnected from current events or fail to notice your actions, physical sensations, or emotions, this suggests a lack of mindfulness or ‘being in the moment.’ While everyone occasionally gets lost in thought, recognising emotions or physical discomfort and acting on them can make lifestyle changes, such as becoming more physically active, easier.

Train yourself to become more aware of your surroundings and body by regularly taking short moments to do a quick check-in. Use all your senses to observe your environment: What do you hear, see, and feel right now? Practise the body scan method (LINK) to increase awareness of your physical sensations.

Some people frequently find themselves caught in a maelstrom of negative thoughts, ruminating about how they could have done things differently or better. They may need considerable time to ‘snap out’ of a spiral of negative, catastrophising thoughts.

Do you recognise yourself in this description? If yes, can you pinpoint the situations in which you feel that way?

Everyone ruminates from time to time, but negative thoughts can be distracting and impair our ability to get work done. Understand that the ‘monkey mind,’ the constant chatter in our minds, is often driven by physical processes such as sleep deprivation, arousal, fatigue, or hunger.

Regular breathing exercises can help calm the physical arousal leading to these thoughts, and practising over time will help you reach calm more efficiently. Engaging in moderate physical exercise or taking a 10-15 minute walk can also help to ‘clear the mind’.

Do you often lose track of time on social media platforms or websites? Do you find yourself engaging with internet content, such as videos, that you didn’t plan on when starting to use your smartphone or computer? Do you often feel you spend too much time scrolling through your feed and need to cut back on your screen time?

Social media platforms and applications are designed to reward our engagement, making it easy to become ‘addicted’ to internet use. We need to regulate ourselves to prevent this.

First, identify the specific apps or sites that consume your time and consider uninstalling them or requiring a password each time you access them to create barriers. Replace screen time with another enjoyable activity and set a timer to remind you when to stop using your smartphone or computer. Look for strategies to limit constant phone checking, helping you regain control over your time.