A fixed mindset says abilities are set; a growth mindset says skills expand through effort, strategies, and feedback. CBT helps you move from rigid beliefs to flexible, accurate ones you can act on.
Define the Belief
Fixed: “I’m not a math person.”
Growth: “I’m learning math skills with practice and help.”
Growth: “I’m learning math skills with practice and help.”
Gather Evidence
Keep an evidence log for two weeks. Each time you practice, record what improved (even slightly). Progress makes the new belief credible.
Run Micro‑Experiments
- Practice 10 minutes a day for 7 days on a single sub‑skill.
- Change one strategy (video → exercises; solo → study partner).
- Measure one concrete metric (accuracy %, time to complete).
Reframe Unhelpful Thoughts
All‑or‑Nothing: “I can’t do it.” → “I can’t do it yet.”
Mind Reading: “They think I’m slow.” → “I don’t know; I’ll ask for feedback.”
Catastrophizing: “If I mess up, it’s over.” → “Mistakes teach the next step.”
Scripts for Setbacks
- “Errors are information, not identity.”
- “This is practice; I’m collecting reps.”
- “What’s the next 10‑minute improvement?”
Weekly Reflection
- What improved, even 1%?
- Which strategy worked best?
- What will I change for next week?
Apply Across Domains
Public Speaking: Reps in small settings → brief talks → recorded practice.
Fitness: Add one set or minute per week; track recovery.
Career: Ship small projects; request specific feedback; iterate.
Growth mindset is not blind optimism—it’s a commitment to experiment, learn, and adjust. BetterThoughts can store your evidence logs and next experiments so progress stays visible.