@Dirk Doornbos hello sir how are you doing

Hello friends Nice to meet you. . I'm nilujaini from sri lanka I'm a student

A powerful mindset and goal setting are often talked about as if they are the same thing. They’re not. If you listen to various influences on any social media, if your a coach you must have a niche and if you're in the gym you must have goals, short, long and medium ones too! Now while I'm not saying goals work, they're not for everyone, two ladies I work with have both said they have no specific goal in mind and they're smashing it, both in terms of mindset and results! Setting goals is about direction. It gives you something to aim at, something to measure progress against. Goals can be useful because they create focus and help you organise your time and effort. A powerful mindset, however, is something different. It’s about how you think, how you respond to challenges, and how you handle setbacks. It’s the quiet decision to keep going when things are difficult, to stay curious, and to believe that you can improve over time. While these two ideas are often combined, they are not mutually tied to each other. You can develop a strong mindset even if you don’t currently have a specific goal. Sometimes the most valuable work happens before the goal even appears. Building your mindset might look like learning to be consistent, becoming more resilient, or simply training yourself to act even when motivation is low. Building mental toughness and discipline, which really is the ingredients to success, in and out if the gym environment. These habits shape the way you approach life long before you decide on a particular destination. Goals may change. Some will be reached, others will be replaced. But the mindset you build along the way stays with you and influences everything you choose to pursue. In other words, goals give you somewhere to go. Your mindset determines how you travel. The person who enjoys the journey will always go further than the person who just wants the destination.

Cognitive distortions are sneaky. They show up in everyday thoughts and quietly make things feel worse than they are. The good news is you can challenge them with simple, practical habits. So let's deal with the last four from the opening post and start taking action toward a more structured and balanced outlook. A quieter mind is the foundation of a strong mindset. 1. Watch out for “should” statements.When you tell yourself “I should be doing better,” or “I should have this figured out by now,” you’re setting rigid rules that often ignore reality. Life is messy. Replace “should” with something more honest: “I’d like to improve at this,” or “I’m still learning.” That small shift turns pressure into progress. 2. Stop labelling yourself.Making a mistake doesn’t make you “a failure.” Forgetting something doesn’t mean you’re “useless.” Labels turn one moment into a permanent identity. Instead, describe the situation: “That didn’t go so well,” or “I didn't handle that as well as I'd have liked.” Behaviours can change. Labels make it feel like you can’t.. 3. Feelings are real, but they aren’t always facts.It’s easy to think “I feel like everyone is judging me, so they must be.” Emotions are signals, not proof. Pause and ask: “What evidence do I actually have?” Often the story in our heads is much harsher than reality. 4. Stop discounting the small wins.If you completed a task, showed up when it was hard, or improved even slightly, that counts. Many people brush these off with “It’s nothing” or “Anyone could do that.” But progress is usually built from small steps, not big breakthroughs.5 Give yourself a bit of credit, big yourself up, it's not a crime to feel good about progress and achievement. 5. Practice balanced thinking.When you catch a distorted thought, ask three quick questions: - What evidence supports this thought? - What evidence goes against it? - What would I say to a friend thinking this way? You don’t need perfect thinking. You just need more balanced thinking.

Before I carry on with explaining how the conscious and subconscious minds can either lift us up or put mental barriers in the way, I thought I'd share something that I've been doing for the past few weeks. It's not a miracle cure or provides super powers but is has helped me feel a bit more like I'm in charge of my own life. Give it a go with an open mind, it took me about a week or so to notice that I was less stressed and less reactive, especially on the nightmare drive from Wigan to Moss Side and that alone helps deal with the ups and downs of being a PT right now. Try This Tomorrow Morning: 20 Minutes That Will Change Your Day Before you reach for your phone. Before you check emails. Before you scroll social media. Give yourself 20 minutes. That’s it. Just 20 minutes without the noise. When we wake up and immediately dive into messages, headlines, and notifications, we let the outside world set the tone for our day. Other people’s demands, opinions, problems, and expectations hit us before we’ve even had a chance to think for ourselves. Instead, try this: First 5 minutes — Just breathe. Sit comfortably. No phone. No distractions. Use a simple technique like 4-7-8 breathing: Breathe in for 4 seconds Hold for 7 seconds Slowly breathe out for 8 seconds Repeat a few times It calms your nervous system and gives your mind space to wake up gently instead of being jolted into reaction mode. Next — Be present with your morning. Make your coffee or tea. Prepare your breakfast. And actually taste it. Notice the warmth of the cup in your hands. Notice the smell. Slow down enough to enjoy the food instead of rushing through it while staring at a screen. This isn’t about being perfect. It’s about being present. Then — Gather your thoughts. Ask yourself: What kind of person am I going to be today? How do I want to respond to challenges? What really matters today? Decide your mindset before the world decides it for you. Because once you open that phone, the pressure starts. Messages. News. Expectations. Noise.