I recently had the pleasure of being a guest on U Can Do It with Michael McGinnis. As a personal and professional development coach, and facilitator, my journey from perfectionism to empowerment contributed to an insightful conversation about challenges with authenticity and compassion. Below please find highlights from this rich discussion as well as a link to view the entire podcast.
Personal growth is a journey filled with challenges, but also immense opportunities for those who dare to take the leap. The pivotal question we all must face in these moments of adversity is this: do we choose to adopt a victim mindset or rise as empowered victors? The choice lies in how we respond to life’s obstacles. It relies on our mental fitness.
Mental Fitness and the Power of Change
Change is never easy, but it is necessary for growth. The transformation we seek in our lives begins within us – specifically, within our values, beliefs, and behaviors. These are the building blocks of who we become. As we change internally, we begin to act in ways that support our growth, aligning our actions with the person we want to be. And make no mistake – this change is a process that requires perseverance and dedication, but for those who are willing to embrace it, it is the greatest gift we can give ourselves.
Throughout our growth journey, it’s essential that we first “get our house in order,” focusing on the physical, mental, emotional, and spiritual aspects of who we are. For the purpose of this discussion, we’ll zoom in on the mental and emotional components, highlighting two powerful tools: self-awareness and emotional intelligence. These are the keys to building the courage, resilience, and positive beliefs that will support you in becoming the person you envision and ultimately achieving your full potential.
The Role of Mental Fitness in Personal Growth
Mental fitness is about developing the ability to manage our thoughts, emotions, and behaviors, especially when life gets tough. To help us navigate the ups and downs, we must learn to recognize and challenge the negative self-talk and limiting beliefs that hold us back.
The Inner Battle: Judge and Saboteurs vs. Sage
The foundation of mental fitness lies in understanding the “judge” and “saboteurs” that lurk within us. The judge known as the master saboteur is that critical inner voice that relentlessly judges three things: ourselves, others, and situations. To clarify, the judge of situations convinces us that we can’t be happy until we achieve a certain goal or obtain a specific thing. Even once we reach it, the judge’s voice will quickly move the goalpost, pushing us to seek the next “X” before we can truly feel fulfilled.
The saboteurs, on the other hand, are the accomplices of the judge. These saboteurs are essentially strengths overdone or misapplied. Take perfectionism, for example. While a healthy dose of attention to detail is beneficial, when we push ourselves too hard, focusing on flawlessness to an unhealthy degree, we can become paralyzed by fear of failure and judgment. This sabotages our potential and has us look at life as black and white without room for any gray.
Both the judge and saboteurs are incredibly powerful forces within us which we solidified when we were five years old. The key to mental fitness lies in learning how to quiet these negative voices and instead tap into our inner “Sage.” The Sage is our elder, wiser self. The Sage is who we truly are at our core when life flows with grace and ease.
Reprogramming Your Mindset with PQ Reps
One of the most effective ways to shift from the grip of the judge and saboteurs to the clarity of the Sage is through a practice called PQ Reps (Positive Quotient Reps). These are short, sensory-based exercises designed to interrupt the negative thought patterns and connect you back to the present moment. Similar to physical exercise, PQ Reps strengthen your “self-command muscles,” enabling you to respond more mindfully and consciously.
For example, a simple PQ rep might involve rubbing your fingertips together and focusing on the sensation. By doing this, you’re grounding yourself in the present moment, redirecting your focus from the negative internal chatter that usually dominates your thoughts and feelings. This simple practice can interrupt the cycle of rumination and help you break free from unhealthy emotional patterns.
Applying Mental Fitness in Real Time
One of the most powerful aspects of PQ Reps is that they can be done anywhere, at any time. Whether you’re in a meeting, driving, or dealing with a stressful situation, you can use these sensory activities to redirect your thoughts and access a more balanced, positive mindset. The goal is not to eliminate the judge or saboteurs but to acknowledge them as they arise and use them as signals to shift your mindset.
By incorporating PQ reps into your daily routine, you begin to build resilience against the negative thought patterns that often derail our progress. Over time, this practice strengthens your mental fitness, helping you stay grounded and focused on achieving your goals with a sense of ease.
The Path to Transformation: Embrace the Journey
The journey to personal growth is not always easy, but it is always worth it. As you work on building mental fitness, remember that it is a lifelong process. The key is self-awareness: recognizing when negative self-talk and limiting beliefs are taking hold and using tools like the Positive Intelligence framework to shift your mindset.
By cultivating emotional intelligence, embracing your inner Sage, and practicing PQ Reps, you can break free from the cycle of negativity and unlock your true potential. Remember, change begins with you – and the best time to start is now.
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This is a post based on an episode of U Can Do It with Michael McGinnis. Check out the full episode to listen to my recent guest appearance.
Image by THỌ VƯƠNG HỒNG from Pixabay