Supercharge Your Inner Dialogue: More Mental Fitness Exercises to Boost Your Day

We all talk to ourselves. 

A lot. 

Whether it's the running commentary in our heads or the words we speak out loud, our internal and external dialogues have a profound impact on our mood, motivation, and overall mental fitness. 

At ReFresh Coaching, we believe that small tweaks to your language can lead to significant positive shifts.

Last time, we touched on the power of positive self-talk. Today, we're diving deeper with more practical mental fitness exercises you can start using right now to reframe negativity and build a more resilient, optimistic mindset.

The "BUT" Detox: Turning Limitations into Expansions

One of the sneakiest saboteurs of a positive mindset is the word "but." It often negates whatever positive statement came before it. 

Think about it: "I had a productive morning, but I still have so much to do." See how that "but" just deflated the sense of accomplishment?

The Exercise: Swap "BUT" for "AND"

This simple switch can transform your perspective. Instead of seeing a conflict, you start to see an addition, a continuation, or a manageable challenge.

• Instead of: "That's a good idea, but I don't think we have the budget." Try: "That's a good idea, and let's explore how we can make it work within our budget."

• Instead of: "I want to exercise, but I'm too tired." Try: "I want to exercise, and I'm feeling tired, so perhaps a short walk would be a good start."

• Instead of (to yourself): "I did well on that presentation, but I stumbled on one question." Try (to yourself): "I did well on that presentation, and I can learn from how I handled that tricky question."

By replacing "but" with "and," you open yourself up to possibilities and solutions rather than dwelling on limitations.

The Power of "YET": Unlocking Your Potential

How many times have you caught yourself saying (or thinking) "I can't do it"? This definitive statement can feel like a brick wall, halting progress before it even begins.

The Exercise: Add "YET" to "I Can't"

This tiny addition is a game-changer. It acknowledges your current reality while simultaneously affirming your potential for growth and learning.

• Instead of: "I can't figure out this new software." Try: "I can't figure out this new software YET."

• Instead of: "I can't run a 5k." Try: "I can't run a 5k YET."

• Instead of (to yourself): "I'm not good at public speaking." Try (to yourself): "I'm not good at public speaking YET."

Adding "YET" transforms a perceived failure into a temporary state. It implies that with time, effort, or the right support, the "can't" will become a "can."

Embracing the Pause: Your Secret Weapon in Communication

Sometimes, the most powerful mental fitness exercise isn't about what you say, but what you don't say – or at least, not immediately. 

In a fast-paced world, we often feel pressured to respond instantly. This can lead to rushed reactions, regrettable words, or agreeing to things we don't have the capacity for.

The Exercise: Master the Strategic Pause

Technique 1: The Power of Silence

Before replying to someone, especially in a potentially charged situation, take a deliberate breath. A few seconds of silence can allow you to gather your thoughts, manage your emotional response, and reply more intentionally. It also shows the other person you are carefully considering their words.

Technique 2: The "Let Me Get Back to You"

Feeling pressured to commit or give an immediate answer? Buy yourself valuable thinking time with phrases like:

• "That's an interesting point, let me think that through and get back to you."

• "Thanks for bringing that up. I'd like to give that some consideration before I respond."

• "I'll need to check a few things; can I come back to you on that?"

This isn't about avoidance; it's about ensuring your responses are thoughtful and aligned with your true intentions and capabilities. It respects both your own processing time and the importance of the other person's input.

Rewire Your Inner Critic: More Phrases to Flip

Beyond "but" and "I can't," our inner critic can have a whole arsenal of unhelpful phrases. 

Here are a few more examples of how to reframe them:

• Instead of (to yourself): "This is a disaster." Try (to yourself): "This is a challenge, and I can handle challenges." or "What can I learn from this situation?"

• Instead of (to yourself): "I always mess things up." Try (to yourself): "I made a mistake, and mistakes are opportunities to learn." or "I'm capable, and I can try a different approach."

• Instead of (to yourself): "I should be further along by now." Try (to yourself): "I'm on my own journey, and I'm making progress at my own pace." or "What's one small step I can take today?"

Ready to ReFresh Your Mindset?

These mental fitness exercises are simple yet potent tools for transforming your internal and external communication. 

Like any exercise, consistency is key. The more you practice these techniques, the more natural they will become, leading to a more positive, resilient, and empowered you.

Curious about how person-based coaching can help you identify and replace your unique negative thought patterns and build lasting mental fitness? 

At ReFresh Coaching, we work with you to understand your individual needs and create a tailored approach to help you thrive.

Contact us today to find out how our coaching can work for you. Let's embark on this journey to a more positive and powerful you!