We’ve all been there. You set an ambitious goal, but then a little voice in your head whispers, “I can’t.” Maybe it’s about a career move, a fitness goal, or a personal project you’ve been putting off. That doubt—however fleeting—can make a huge impact on your actions, or lack thereof. But here’s the thing: your thoughts shape your reality. If you think you can’t, you’re far more likely to prove yourself right. But what if you flipped the script and started thinking, “I think I can”?
The Power of Thought
The phrases “I can’t,” “I’m not,” “I won’t” are more than just a feeling—they’re a belief. When you tell yourself you can't do something, that belief begins to affect your attitude and behavior. Your thoughts set the stage for your actions, and those actions ultimately determine your progress. When you think something is impossible, you’re less likely to try, and if you do, you might approach it half-heartedly, ultimately leading to failure – which then reinforces the idea that it was impossible in the first place.
Think about a time you faced a challenge…Did you find yourself procrastinating, avoiding the task, or giving up at the first sign of difficulty? This is the power of negative thinking—it primes you to retreat instead of push forward.
The Link Between Thought and Action
Research shows that the brain is constantly processing and filtering information based on what we believe to be true. If you think you can’t, you begin to look for evidence to support that belief. Your brain will point out every obstacle, every reason it’s too difficult, and every past failure that confirms your doubts. This thought pattern makes it harder to take action, let alone make progress.
But here's the flip side: When you start thinking, “I think I can,” something incredible happens. The brain, in all of its marvelous adaptability, begins to focus on solutions instead of barriers. You begin to see opportunities instead of obstacles, and you find the courage to take the first step.
How to Transform “I Think I Can’t” Into “I Think I Can”
1. Recognize:
The first step is awareness. Pay attention to your inner dialogue. Are you quick to dismiss challenges with, “I can’t do this”? Are you setting yourself up for failure before you even start? By becoming aware of these negative thoughts, you can start to challenge them. Now, when I hear negative thoughts creep in - I say “no!” to them. I’m not engaging with them, especially not in high pressure situations.
2. Reframe:
Once you recognize negative thoughts, challenge them with a positive reframe. Instead of saying, “I can’t,” ask yourself, “What’s one small step I can take toward progress?” This shift in perspective opens up possibilities. Even if you don't have all the answers, the key is to take action—no matter how small.
3. Focus on Small Wins:
Big goals can feel overwhelming, especially when you’re in an “I can’t” mindset. But small wins create momentum. When you break down a large goal into bite-sized tasks, you’re more likely to take action. Start with one small step, celebrate that success, and build on it. This creates a cycle of positive reinforcement that slowly shifts your mindset.
4. Embrace the Growth Mindset:
A growth mindset is the belief that your abilities and intelligence can be developed through effort and learning. When you adopt a growth mindset, setbacks and failures aren’t seen as evidence that you can’t do something—they’re seen as opportunities for growth. Instead of saying “I can’t,” you’ll say, “I can’t… yet.” This simple shift in language can have a profound effect on your progress.
5. Surround Yourself with Positivity:
The people you spend time with influence your thinking. Surrounding yourself with supportive, positive individuals who encourage your growth can inspire you to push through those “I think I can’t” moments. This is where I find it especially helpful to have an accountability partner.
6. Visualize Success:
Visualization is a powerful tool used by athletes, performers, and successful people across all industries. By visualizing your success, you believe in your ability to achieve it. This mental practice helps you rewire your brain to focus on solutions, which encourages you to take action toward your goals. All 5 steps of the SAVERS are helpful in creating a growth mindset where you can do whatever you set your mind to.
The Impact of Thinking “I Can”
The magic begins when you start believing that you can. Your thoughts shape your actions, and those actions compound over time. This shift doesn’t happen overnight, but with practice, it becomes more natural. On days when you need a little UMPH, your accountability strategies will carry you. The more you lean into the belief that you can, the more you start to see yourself making progress. This is where success begins—not in a dramatic, single moment—but in the accumulation of small, consistent steps taken with the belief that you are capable.
Remember: thoughts create feelings, feelings create actions, and actions create results. It’s time to flip the script, believe in yourself, and start taking the steps toward your goals.
So, next time you hear that little voice say, "I can't," pause, reframe it, and ask yourself, "What if I can?" The answer just might surprise you.
What’s one goal you’ve been putting off because of the “I can’t” mindset? Share it in the comments, email me at upsidedownphysio@gmail.com or connect with me on instagram, and let’s turn those “I can’t” moments into “I can” actions together!
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