Vol 63: Mindset Check In

 

Information in this Edition

Replay - Building a Growth Mindset 
Bench Bites

Building a Growth Mindset 

by Coach Pat

We have been practicing for several weeks. Now is a great time to check in on your mindset.

Mindset, specifically growth mindset and it’s counterpart fixed mindset, are terms that keep coming up in this newsletter and in conversations with the coaches. The concept of mindset is not new. It was introduced by Carol Dweck of Stanford University over 30 years ago. Professor Dweck was studying the effect of failure on students. Professor Dweck gives us this definition of a growth mindset.  

“This growth mindset is based on the belief that your basic qualities are things you can cultivate through your efforts. Although people may differ in every which way in their initial talents and aptitudes, interests, or temperaments, everyone can change and grow through application and experience.” ~Carol Dweck

The opposite of a growth mindset is a fixed mindset.   Do you believe you have a certain set of skills and abilities that stay with you for life? Do you avoid effort and challenges because you don’t want to be embarrassed by failure? If so, then you are dealing with a fixed mindset. 

From Medium.com @lensbybenz

Don’t despair - we all have some of both mindsets and at different times one may be stronger than the other. Take this opportunity to talk back to your fixed mindset and work at allowing your growth mindset to prevail. How can you build your growth mindset about your training? Start with incorporating these things into your way of thinking.

• Acknowledge and accept imperfections, yours and others.   
• Face challenges bravely, look at each challenge as an opportunity which can lead to new adventure. 
• Pay attention to your thoughts and your words. Replace your negative thoughts with positive, replace judgment with acceptance.  
• Trust yourself. You are the only one you need to impress.
• Accept criticism as a gift. Open up to hearing suggestions.
• Value the process over the result. Fully engage and put effort into the process.  
• “Not yet” is OK. When struggling with a task, remind yourself that you just haven’t mastered it “yet”.  
• Own your attitude. Cultivate resilience along the way. 

Here is a quote from Michael Jordan that speaks to the power of a growth mindset:

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed...I’ve failed over and over and over again in my life. And that is why I succeed.” ~Michael Jordan

If you would like to listen to Dr. Dweck here is a short TED talk link.   Here she speaks to the power of “not yet”.  https://youtu.be/_X0mgOOSpLU

References: 
Dweck, C. S. (2008). Mindset: The new psychology of success. House Digital, Inc. Chicago

https://fs.blog/2015/03/carol-dweck-mindset/

https://medium.com/@lensbybenz_65973  How to Build (At Any Age) A Growth Mindset 

Bench Bites 

Bench bites, butt blisters, bone bruises,  what ever you call them once you start dragon boating your butt will never be the same.  One night on the boat in the wrong clothing and you may find yourself screaming in the shower when the water hits the abrasion.  Most commonly you will find you have a tender red area from chaffing and rotation.  This can also become a very real abrasion or blister.  

Any time you put in extra practice time or intensity you may have sore sit bones.   

Prevention :  

• Wear a tight under layer like a spandex or running tight with a dri fit layer on top.  
• Avoid baggy clothing, shorts with poorly placed pockets or mesh lining. 
• Be careful of your underwear, go without or make sure the fit is away from your sitbones.  Cotton is not your friend on the boat, even next to your skin. 
• When resting get the pressure off the gunnel side bum.  
• Use a butt pad on the gunnel side to help spread the pressure
• You can use petroleum jelly or butt paste on your rear end to prevent chaffing. 

Treatment: 

• If you have any broken skin make sure to put an antibiotic cream on the area.  
• When on the water cover any open areas with a waterproof bandage.  I like Nexcare waterproof knee and elbow bandages. 
• Blister pads,  New-Skin  and moleskin can also be helpful.
  
• Wear clothing that breathes to help the healing time.

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