Beliefs matter. Our beliefs are ideas that we hold to be true. They are bio individual, meaning one person’s belief is not necessarily another’s. They are formed through our personal experiences. They can be based on our culture or what we have been taught or hear from others. Our beliefs guide our mindset which then guides our behavior. We act based on what we believe to be in alignment with our personal values.
We can have empowering beliefs or limiting beliefs. Limiting beliefs can hold us back or keep us stuck. They are stories we tell ourselves, usually about ourselves. They are deeply ingrained in us because they are developed through early experiences. When something happens to us, we develop meaning by drawing a conclusion about the matter, thus developing a personal belief. It is our interpretation. For instance, if we were teased in school, we might come to the conclusion that we aren’t good at math, we aren’t a good athlete, or that we’re not fun which leads us to feel less than or left out. The experience leads us to a limiting belief that we carry into adulthood. They become part of our core identity and often prevent us from living the life we envision for ourselves.
The Institute for Integrative Nutrition program I studied in gave me a valuable tool that I want to pass along to you. It helps us identify the limiting beliefs we have and find a more empowering narrative that we can use to reframe it. I have included a worksheet on my website that you can download at www.tamipritchard.com/reframelimitingbeliefs.
Here’s how it works.
1.IDENTIFY THE RED FLAG: We cannot change something we are unaware of, so I encourage you to use the worksheet or a journal and the next time you experience a sudden emotional response to something that has happened. Write down the triggering event. It may be an argument you had with a friend or spouse. Maybe you’re searching for a new job and it’s taking longer than you planned. Don’t judge the situation as significant or insignificant, just write down what is bothering you. This is called identifying the red flag.
2.IDENTIFY YOUR LIMITING BELIEF LANGUAGE: Write down what you tell yourself about the red flag situation such as “I can’t…”, “I don’t…”, “I’m not…” and finish the sentence with the belief. Here are a few examples:
- I don’t have enough experience to apply for that job.
- I shouldn’t even bother asking my coworkers to lunch, they probably won’t go.
- I’ll never learn Excel.
3.ASSESS THE LIMITING BELIEF: Now that you’ve identified the limiting belief, the next step is to look at the fears behind it along with the facts related to it. One or both can help you find the best action step to take. Here’s an example:
- LIMITING BELIEF: I’ll never learn Excel.
- THE UNDERLYING FEAR: I’m not smart enough; I’m too set in my ways; I’m too old; I’m terrible at learning new things.
- RELATED FACTS: I’ve learned several new programs before; I can ask someone for help; There are built-in Tutorials I can use; I could research ‘How To’ videos on YouTube.
4.REFRAME THE LIMITING BELIEF: The main approach I use to reframe my limiting beliefs is to step back from the thoughts, think objectively about the situation and restate the underlying fear as a more constructive statement. This will help shift our mindset. The goal is to state what you could do instead of what you think you cannot. Here is an example related to learning the new Excel program:
- I am aware of the benefits of using Excel and know it will improve my tracking/reporting to management. I see there is a tutorial on YouTube, and I am committing to learning Excel over the course of the next month. I will spend 30 minutes/day on educating and familiarizing myself with the tool. I have the tenacity to figure this out. I know several friends that use Excel, I will ask them for help if I need it.
There are many ways to work through mindsets surrounding limiting beliefs. Engaging with a coach can be the perfect way to create an action plan for the shifts you need/want to make in your professional or personal life. I’ve created a worksheet called Reframe Your Limiting Beliefs. Simply email me at Tami@TamiPritchard.com to request a copy. You can also visit my website at https://www.tamipritchard.com to schedule a 30 minute, no obligation call to discuss my coaching program, tailored to your individual goals and objectives.