Growth mindset and bouncing back

What is a growth mindset, and does it help with fitness?

A growth mindset is the belief that abilities can be changed with effort, rather than being fixed from birth¹. The opposite view, a fixed mindset, sees ability as stable and unchangeable². The idea comes from work on intelligence and school students, not from fitness².

Does it help with fitness? That isn't clear yet for inactive adults. For school students, the overall effect of a growth mindset on results is weak, though it may help some groups¹. One hint is that mindset may matter most after a setback, when things haven't gone to plan⁷. That is a hint only, not a result for exercise.

Several ideas overlap with a growth mindset and are better supported:

• Specific, small goals. For adults who aren't active enough, setting specific goals tends to raise activity³. Try "I'll take a walk after lunch at least 2 days a week" instead of "I'll be more active"⁴.
• Confidence. People who keep up activity tend to have more confidence in their ability and stronger intentions than people who stop⁸.
• Building skill gradually. Practising, and slowly increasing how hard you work, is linked with change that lasts⁶.
• Seeing exercise as enjoyable. Thinking of exercise as fun rather than a chore may help you take part more⁹.
• Other people. Ask family, friends or coworkers to help you get back on track⁴.

Go at your own pace. Treat a missed week as a setback to learn from, not proof that exercise isn't for you.

How do you keep going over the long term?

Lasting change is possible but modest. Programmes for healthy inactive adults tend to make a small difference, and a smaller one is still there 6 months or more later⁶. So expect progress to be gradual, and set things up so you don't rely on willpower alone.

What helps:

• Start small and build up. Practise the same activity so it gets easier, and increase how hard you work gradually⁶.
• Make a specific plan with a cue. Decide when and where you'll be active, and use a reminder or a regular time of day⁶.
• Choose activity you enjoy. Enjoying it, or being satisfied with the results, is thought to keep people going better than long-term health goals alone, and these feelings often grow after you start⁵.
• Expect it to take effort at first. Planning and effort matter most early on, before the activity feels automatic. Repeated practice is thought to reduce the effort over time⁵.
• Plan for barriers. Think of bad weather, a busy day or a spell of poor health, and decide what you'll do instead⁵.
• Track what you do. Use paper, a website or an app, whichever is easiest, to see progress, stay motivated and set new goals¹⁰.
• Reward yourself for sticking with it⁶.

When you miss days, remember that a lapse need not become a full relapse. Coping well with a setback, and being confident you can recover, makes going back to the old pattern less likely⁵. Restart with a small step rather than giving up.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

Pace yourself: one simple check for moderate effort is that you can still talk but cannot sing¹¹. For a sore muscle or joint, stop or ease off, and see a doctor or other health professional if it persists or gets worse. Feeling dizzy, unwell or out of breath in a way that doesn't settle should be checked by a doctor.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.