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6 Life Changing Health Tips To Transform Your Energy – Tyler Tolman



Tyler Tolman Interview With Tim Denning - Addicted2Success

To be able to do all the things that allow someone to be successful you must have high energy levels. With this thought in mind, I interviewed Tyler Tolman to find out his top tips. He is an expert in the field and has more than 80k of Facebook followers and sells out events all over the world!

Everything Tyler teaches is logical and anyone can pick it up pretty quickly. I get entrepreneurs that contact me all the time and say, “Tim how do I have more energy so I can take my business to the next level.” After interviewing Tyler, I can now safely answer that question with confidence.

Tyler has taught me two key concepts:

“ If you want to have more money then you need to have more energy – simple”

“ You first need to heal yourself before you can serve other people”

These two quotes have now changed the way I look at entrepreneurship and since interviewing Tyler, I have taken up the challenge to do a thirty-eight day fast! Why would I continue to not feel the best and not perform at my highest level doing what I love? Have you asked yourself the same question?

The fast Tyler has recommended to me after my recent health issues is a four-day colon cleanse, followed by a salt flush, then a three-day veggie juice fast, then a thirty-day fruit fast and then finishing with a one-day liver cleanse. Drop me a message if you want to know how it’s going.

Below are Tyler’s six tips to change your life and transform your energy.


1. Hydrate yourself with these steps

The first thing you need to do to transform your health is starting to hydrate yourself. We have been told this for ages but Tyler suggests you take it up a notch. So many people think they are hydrated but they are not.

They’re usually chronically dehydrated which leads to chronic fatigue symptoms and pain in the body. Have you had back pain, knee pain or any other type of pain in your body? Well, this pain is your body telling you that you’re dehydrated and need to drink more water.

If you properly hydrate yourself, you will get less pain, more mental clarity and an increase in energy – not bad.

The number one sign that you are thirsty is actually hunger. When you wake up and you’re hungry, it’s just your body wanting water. If this happens to you, then try drinking some water and the hunger pains should go away. If they don’t, then you really are hungry and you should eat.


2. Do a colon cleanse

One of the most suggested health tips that Tyler gives wherever he goes is to do a colon cleanse. The reasons he suggests this is that the colon is at the centre of your health. If you look back to the ancient Egyptians, on the new moon of every month, they do three days of digestive cleaning. They would consume very specific seeds, fibres and clays that would help extract different toxins and poisons.

Tyler has a colon cleanse that is available on his website that takes four days to do. It involves eating nothing but the colon cleanse mix and drinking lots of water. The first time you do a colon cleanse you are going to feel backed up and you may not have a bowel movement for 3-4 days because of all the plaque that is trying to exit your body.

For those that are really backed up, Tyler suggests doing your first colon cleanse, and then another one a month later, and then one more a month after that. If you do this, you will be shocked what comes out of your body and after three months you will know what it’s like to have normal bowel movements.

Every time you eat a meal, within 30-45 minutes you will have a good bowel movement – that’s the way it should be. Some men are only having one bowel movement a day and some women only have one or two a week – if that’s you, it’s time to get healthy.


3. Try one of the four types of fasting

Tyler spoke to me in depth in our interview about fasting and how it can transform your energy levels. There are a few different types of fasts and it depends on your goals as to which one you do. The water fast is the most extreme and the fruit or juice fast is easier to manage. Below is an explanation of each and some common questions that Tyler get’s asked about fasting.

Juice Fast

So option one is a juice fast and it’s a good way to reset your entire immune system as well as get rid of a lot of old cells in your body. Scientific studies have shown that if you do high-intensity training after a juice fast the level of human growth hormone in your body increases by 2000%.

The best way Tyler told me to do a juice fast is by doing a 4-day colon cleanse first and then try drinking nothing but freshly made juices for seven days (not supermarket juice).

Water Fast

Doing a water fast is the most intense type of fasting and is better to be done with supervision. The idea here is simple; drink nothing but water for 30 days. The first week will be difficult but then after that you should be fine. Water fasting is common with more severe health problems like cancer but can go a long way to healing lots of different illnesses.

Fruit Fast

A fruit fast is also pretty simple and it involves eating nothing but fruit for every meal combined with drinking plenty of water. The best fruits to eat are the ones that are in season and that you are craving.

In the first 3-4 days, you can expect to have a bit of diarrhoea and other things occur but then at the end of this period you probably won’t have any of that and will feel good. The key with the fruit fast is to eat the right amount of calories for your body weight.

Some of you may think that eating nothing but fruit for all meals for a specific period of time is a bit crazy, but Tyler told me that he has taken plenty of people on a forty day water fast. During these water fasts, the attendees felt even stronger than before so Tyler can’t see why someone would be deficient only eating fruit for a few weeks.

The reality is that one in two people will get cancer in their lifetime, diabetes is the fastest growing chronic disease and heart disease is the leading cause of death. If you go to the American Cancer society’s website, their recommendation is to eat fruit with every meal and for snacks throughout the day.

Organisations like this don’t make this stuff up and it’s based on sixty years of research and hundreds of millions of dollars of research every year. It’s no secret Tyler says, that fruit is one of the main factors in preventing cancer and even reversing it.

One of the challenges of eating fruit is that a lot of us will feel full from even a small amount. The reason for this is that fruit has fewer calories, most of us are dehydrated, and because fruit is 70% water, it instantly hydrates us and takes away our hunger pains.

Then, ten minutes later, we feel full again (the key is to train ourselves to overeat fruit ). It’s for this reason that society doesn’t think they can live on fruit, but if we are properly hydrated, then the fruit will keep us full for longer.

Intermittent fasting

The other method that Tyler spoke about was intermittent fasting that according to the ancient people suggests that from 4 am until noon our body is in the process of wanting to detoxify itself. When you wake up and have bacon and eggs in the morning, all the energy that is supposed to be used for detoxification, is being used for digestion, so people are never letting their body detox.

To implement this type of fasting it involves going until noon with no food and just water. Then from noon onwards you could start eating with some fresh fruit. After lunch at noon you can then have another meal later in the day of something healthy like steamed vegetables.

The first week 3-5 days of this routine will be uncomfortable so you should have some time to yourself and go to the gym, have a massage, get out into the sun, go for walks, etc. These activities will take your mind off the fact your detoxing and make sure you get plenty of rest at the same time.

By week two you will feel like a champion and want to do a marathon. This is because your body is no longer deficient in healthy food and hydration, so you will no longer require adrenaline and stimulants like coffee to function properly.

What are the benefits of fasting?

People have an accumulation of plaque in their digestive systems from eating processed foods, excess foreign proteins that have accumulated in different parts of the body, and excess fat that prevents the circuitry system from doing its job.

By doing a fast, your body starts to get rid of the excess protein and this can be seen by people having moles and skin tags that disappear while doing a fast. Fasting gives the body time to emulsify the excess fat and clear it from the body so things can become a lot cleaner and leaner.

Am I going to get too skinny by doing this?

A lot of the weight people lose when fasting is actually just waste from the colon, which you want to get rid of. You may also lose a kilo or two of fat on your first fast. Tyler has had people come to his programmes who are underweight and after doing a 21 day fast, they return to normal life and begin putting on weight and doing physique competitions.

While doing a fast, if you just lie around and do nothing then you will lose weight, but if you exercise while fasting, you won’t lose as much weight. If this is the first time you are fasting you will experience more weight loss and you will probably lose a couple of kilo’s of actual fat.

Once you complete a fast your human growth hormones will be reset and so your body is then ready to build. If you start to eat higher nutritional foods and do some exercise, you will find that you put on weight much quicker than before.

How often should I fast?

Ideally, it’s good to do a fast at the change of every season for 3-7 days. When attempting your very first fast, it’s good to aim for 7-10 days. If all of this seems too much, then just one ten day fast per year will help you to achieve a whole new level of health.


4. Eat more fruit (there are lots of myths around this one)

The number one source of nutrition for our muscles, our organs and brain is carbohydrates. When babies are born into the world, the major component of breast milk is carbohydrates. Without a doubt, fruit is the most detoxifying food on the planet and you should consume lots of it.

If you need to pre-prepare your fruit so you can increase your intake, then make sure you don’t cut it up more than 24 hours in advance and try to eat it as soon as possible. When transporting your fruit always use BPA free Tupperware.

Tyler Tolman Bali Bootcamp

5. Remove the bags under your eyes by cleaning your kidneys

If you have darkness, or bags, or deep cut lines in the skin around the eyes, it’s directly related to the kidneys. Tyler believes the main thing causing kidney problems is excess protein that causes an acidic reaction within the body. The other causes are things like hydration issues, too much stress, a bad diet, or the body constantly running on adrenaline – but it’s usually excess protein.

So if you have dark bags under your eyes, then Tyler recommends you do a colon cleanse and then some type of fast to give the kidneys time to regenerate themselves. Anywhere from 5-10 days on a water fast, done about every 3-4 months would be optimal to fix the kidneys as well as reducing the amount of protein in the diet from animal based foods.

It’s also advised to eliminate processed drinks and replace them with water and teas. Doing a water fast when you have deep bags under your eyes will cause your kidneys to hurt within three days and they will be in pain. This pain will be perceived as lower back pain and that’s your kidneys softening up and starting to detox and heal themselves.

Some foods that you can consume to help rebuild the kidneys include dandelion roots, uva ursi, cranberries and kidney beans.


6. Clean the liver out

Many of us develop stones in our liver and are not breaking down fats that we are consuming or are eating too much fat. The direct effect of this can be seen when you look into the whites of your eyes and see yellow or globular types of growths – if you have none, then your liver is probably healthy.

The easiest way Tyler says to fix liver issues is to do a seven-day juice fast and then on the day after, do a liver cleanse. Doing a liver cleanse involves fasting from the morning until the afternoon, doing a salt flush (1 tablespoon of Himalayan salt in 1 litre of water) and then following these three steps:

– Makeup 500ml–1 litre of freshly juiced grapefruit

– Then add ½ a cup to a full cup of extra virgin olive oil to the juice

– Finally, put all of this into a blender to emulsify the liquid and then drink it

The next morning when you have a bowel movement you will see anywhere from 50-100 of these green looking peas. If you find there are lots of stones coming out then, you should repeat the liver cleanse process every weekend for 2-3 weeks. At the end of this you will feel amazing and have a clean liver.


***Bonus Advice From Tyler***


Tea is fantastic as long as you don’t just drink it without any water. The reason for this is that tea can have a laxative effect causing it to be more dehydrating if you’re just drinking tea and not water. You should drink 1 litre of water per 22kg of body weight.

Routine and Travelling

Each day Tyler gets up between 5:30am-6am and drinks one litre of water with half a teaspoon of HimalayanTyler Tolman Meditating On The Beach - Tim Denning Interview salt which helps his body hydrate, adds electrolytes, and stimulates the digestive system to move a bit.

Then, Tyler goes for a long walk or a gym training session for 1-2 hours. He then comes home and does a skin cleaning process called Guasha and continues to drink water until noon when he has his first meal for the day.

When flying, Tyler likes to use essential oils on the plane until he lands where he will rehydrate himself by buying a fresh juice at the airport. He then goes straight from the airport to a local market or grocery store and buys fresh food like avocado, fresh fruit, tomatoes and lettuce. These ingredients are often used to make wraps with a bread called “essene”.

He will often add other ingredients to the wraps like peanut butter, honey, banana, salt and sprouts. Any leftover food is then put in his suitcase and he travels around with it until he needs to buy more. Which means he doesn’t need to buy food at every place he visits.

Organic juices

Do your best to make your home a safe haven and make things organic but when you travel loosen up a little bit. Don’t be too strict and religious about everything and be happy. When you go to places like Boost Juice they do wash the produce, and just in this process alone, you eliminate a lot of the nasties.

Even if you get a few nasties in the non-organic produce here and there, by the fact that you are getting so much fibre and so many nutrients, your body is going to deal with it so much quicker anyway.


Tyler says most people should have 6-8 hours sleep every night unless you are living a peak lifestyle of health and then you may only need a minimum of four hours sleep. On weekends, it’s actually good to sleep for longer periods up to twelve hours.

Tyler’s Favourite Quote – “Be the change that you want to see in the world” – Gandhi

So if Tyler has inspired you to change your eating habits and transform your energy, then start today by doing Tyler’s Free 7 Day Juice Fast.

Tim is best known as a long-time contributor on Addicted2Success. Tim's content has been shared millions of times and he has written multiple viral posts all around personal development and entrepreneurship.You can connect with Tim through his website

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3 Ways You Can Track Your Habits to Make Significant Improvements in Life



how to track your habits
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Do you feel sick and tired of all the generic advice on success out there? It’s always the same things. Read more, write more, believe in yourself, eat healthy, go to the gym, love your life and your wife. From time to time, all of the articles seemed like they were written by someone who has never experienced real life or any of the struggles they tend to write about.

It’s like getting advice from an alien. But nobody ever writes on the details of the struggle. Because they don’t know it. To be able to know and understand the struggle, you need to experience it. To live something day in and day out and experience it viscerally means to know something and have a grasp of it.

It is as Walt Whitman said it: “I do not ask the wounded person how he feels. . . . I myself become the wounded person.” I went through years of pain to learn how to build habits. I didn’t only read books about it (and yes, books are important), but I lived through it.

Because I know that theory and practice are the same in theory, but they are not the same in practice. I had to live it through to be able to give any advice on it.

I did go through the pain and created my habit building system. What I noticed during the process of building my habits was that it can be challenging to track them. Nobody was telling us how to do it, because that’s something you learn when you go through the process.

Here are the three different ways you can track your habits:

1. Task done

The way you track this type of habit is by marking if you did your task. By that, I mean “I am going to vacuum the room” and you mark it done/not done or 1/0 in your habit tracker. This way of tracking works the best when you don’t know how much time a task will take and you just track if you did or didn’t do the task.

I have the same for my writing habit. My daily habit is “Write 500 words.” So when I do the task, I immediately open my habit tracker and mark it done. I do this by writing in the tracker the number of words I wrote that day (I don’t count social media or texting or things like this- only writing as in pure writing).

This is one of the easiest ways you can track your habit. But if you have a tight schedule, a different way of tracking might be better and this is what I mean.

“It is easier to prevent bad habits than to break them.” – Benjamin Franklin

2. Time Allocated

Let’s say that you have only 30 minutes for yourself in the morning before the kids wake up. What you do in those 30 minutes counts and that is the second way of tracking your habits.

A great question to ask yourself is “How much time did I spend today on a certain habit?”

For example, let’s take the habit I’m developing of the writing 500 words daily. I try to make “write for 20 minutes” a daily habit. This way of tracking your habit works the best if you have a tight schedule or you run your life on “manager time,” as Paul Graham would say it.

I use this way of tracking for my daily walking habit where I “walk for 30 minutes” a day, trying to get my 10,000 steps a day count. From July 2018 up to March 2019, my average number of steps per day was 9429 and I did 2,178,120 steps. One kilometer is around 1,250 steps which means I walked 1,742 kilometers in 8 months which is the equivalent of walking from Miami, Florida, to Washington D.C.

There is one more way of tracking your habits, and this one is the best for tasks which are hard to accurately measure.

3. Did I do my best?

How do you measure your habit of being a great dad, husband, boyfriend, or friend? You can’t just say “Phone my girlfriend every day and talk to her for 15 minutes” and call it a day. It doesn’t work like that. You can talk to your girlfriend for 2 hours straight and it won’t make you a great boyfriend. Time isn’t the issue here. It’s how we use that time.

And that’s where the third way of tracking your habits comes into play. “Did I do my best to be an awesome boyfriend, husband, father, or friend today?” And you rank yourself from 1 to 10, 1 meaning that today, you were really lousy, and 10 meaning you were an amazing boyfriend, husband, father, or friend in the world.

“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.” – John C. Maxwell

This makes a massive difference in the lives of not just you, but people around you. It’s what Brendon Burchard would call social habits. You can’t count love, but sure as hell can you count the effort for love.

You don’t have to pick just one way or another. You can combine these different ways of tracking your habits. And yes, even though some habits work better with a particular type of tracking, that doesn’t mean that you need to adapt to it.

Experiment and try and see which one works the best for you. Use all three tracking methods if you want to. Just remember to track your habits. Because the Walt Whitman quotes, which I modified a little bit, tells us “I don’t ask a successful person how he did it…. I myself become a successful person.”

How do you track your habits to make sure you’re on the path towards succeeding? Share your advice below!

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Why Breaking Out of Your Comfort Zone May Be a Bad Idea



comfort zone
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Donald Trump famously said, “Avoid your comfort zone – it’s probably outdated anyway.” It is very good advice for people who are exceptional, but what if you are not exceptional? You probably learned in college that no matter how good you are at something, there are always other people who are better than you.

Are you humble enough to say you are not exceptional? And if so, isn’t it possible that your comfort zone is where you belong? Just because you are in your comfort zone, it doesn’t mean you don’t crave success. Champion boxers never leave their comfort zone to take part-time jobs as a typist. Consider the fact that your comfort zone is the place where you will enjoy the most success.

Why “Comfort Zone” Advice Seems So Correct

Once again, breaking out of your comfort zone may be the right thing to do if you are exceptional. It is especially true for exceptional people because breaking out of their comfort zone is often the only place where they can grow. Yet, that is not the only reason why breaking out of your comfort zone seems like good advice.

The truth is that most people confuse being in a rut with being in their comfort zone. For example, the middle-aged executive who stays in his dead-end job because it is safe, rather than starting a new business selling parachute lessons, is not staying in his comfort zone, he is sticking with his rut. If people tell the middle-aged executive to get out of his comfort zone, they actually mean he should get out of his rut.

However, take the same middle-aged executive who is well respected at work, whose job is not a dead-end one, whose social life thrives because of his job, who’s bringing up children, investing, and who is healthy because of his job. If this same person were to leave his job to start a parachute training company, he would be leaving his comfort zone and most probably be making a great mistake.

Isn’t the Grass Always Greener On The Other Side?

Taking the previous example, what if the middle-aged executive left his job and his parachute training company offered him all the same things his old job offered him except better? Isn’t it always a good idea to try and fail rather than to never try at all?

The question and sentiment is fine, but it is not real life. Ask a person who has tried everything and ask a person who tried a bunch of stuff and then found something he/she enjoyed, and ask which person is happiest. Just because you “Didn’t” try something doesn’t mean you are missing out.

“The grass isn’t always greener on the other side!” – Ricky Gervais

What About People Who Broke Out of Their Comfort Zone?

There is an old “Will & Grace” episode from 2002 called, “Went to a Garden Potty.” In it an old man says a line that goes, “I’m Stan’s old partner. We started the mattress store together, then he wanted to branch out into other businesses but I said, no I’ll just not take any chances, so now I’ve got the one little store and he’s worth hundreds of millions of dollars.

The mattress store story sounds familiar doesn’t it? You have read about similar stories in motivational books, but what you rarely read about are people who didn’t take risks and still became successful millionaires. A book called, “The Millionaire Next Door” addresses this discrepancy by featuring people who became millionaires by selling caravans and by being dentists. It shows how people who work the same job their entire lives are not schmucks, and that their unexciting success stories are still success stories.

Do not confuse taking risks with being outside of your comfort zone. In the “Will & Grace” example, the character Stan felt outside of his comfort zone with just one store. Stan’s comfort zone was taking risks. Stan didn’t leave his comfort zone when he went off making millions of dollars, he entered his comfort zone in order to do it.

The people who risk it all on a penny-share company are not doing it to break out of their comfort zone, they are doing it because they feel uncomfortable if they are not taking risks.

“Unexceptional” People Can Be “Exceptionally” Successful in Their Comfort Zone

I don’t like to be out of my comfort zone, which is about a half an inch wide.” That line is a quote from Larry David, the guy who wrote “Curb your Enthusiasm” and “Seinfeld” and he is worth $400 million.

Stephen King was 27 when he sold his first book, and he was writing long before that. King hasn’t left his comfort zone since he was out of college, and he is worth $400 million. One could even say that Stephen King rarely leaves his comfort zone creatively since his stories almost always feature a middle aged man, and many times the middle-aged man has a creative career such as being a writer, painter, etc.

Danica Patrick, when asked how she became the best female racer in the world responded with, “I never do anything out of my comfort zone.” Does that mean this woman, who is worth $60 million, never takes risks? You would know the answer if you had ever watched her race.

Do not forget the psychological damage that repeated failure can do to a person. People who say, “What doesn’t kill you makes you stronger” have clearly never gone through a terrible time because terrible times often make you weaker.

Repeatedly trying to break out of your comfort zone, only to be kicked back and stomped into the ground (metaphorically speaking) takes its toll and will often sap your enthusiasm to keep going forwards.

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” – Dale Carnegie

Conclusion – He Will Be Back

Have you considered that exceptional people do not have a comfort zone? Take Arnold Schwarzenegger, whose last name has found its way into every spell checker program on the planet. He was a world-class bodybuilder, a record breaking actor, married a Kennedy, and became a US governor.

Some people say he was so successful because he never became comfortable being the best at just one thing. Maybe that is the reason for his success, maybe he wasn’t trying to break from his comfort zone…maybe he was trying to find it.

What are your thoughts on being able to succeed while staying your comfort zone? Share your opinions and stories below!

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Do These 3 Things Today to Live in the Moment and Have a Better Tomorrow



live in the moment
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People always say that life is short, but they fail to remember that while life is short compared to eternity, living is the longest task that we as humans will ever perform.

Some of us take each day as it comes and some of us carefully plan out what we desire each day to bring us. No matter how you go about it, if you’re not careful, having an unbalanced point of view as it pertains to life and how to make it better for yourself can bring more pain than it will joy.

Life is filled with decisions and the decisions you make today have the power to shift the course of your tomorrow. Life can sometimes move so quickly that it’s hard to think and act while simultaneously balancing all the roles you possess and completing all the tasks you need to complete. Nonetheless, there are ways to navigate the trenches of life so that you’re able to enjoy each day as it comes, embrace the possibilities of tomorrow and be present to experience all the moments that make you smile.

If you have a hard time slowing your mind down long enough to pause and breathe, try these three tips:

1. Before you make a decision, ask yourself “why.”

According to Psychology experts, one of the easiest steps you can take right now on your journey of de-stressing is to ask yourself hard questions. Sometimes you think, act and speak before you have time to process what is happening inside of you and around you. Knowing this. It could be your lack of intention that’s the problem.

As a part of your self-awareness journey, start asking yourself why you are the way you are, why you think the things you think and why you do the things you do before you take action. While an adrenaline rush helps kick you into gear to take action, you want to make sure any action you take aligns with your personal goals.

Self-awareness allows people to recognize what things they do best so they can then go hard on those aspects of their life. It also helps you accept your weaknesses. – Gary Vaynerchuk

2. Instead of planning for the long game, just plan for tomorrow

Worry is the thief of time and joy. If you look at your track record of life events, you may notice that many of the things that caused you the most stress and worry never came to pass. When you think about the direction you want your life to go in, don’t stress yourself out wondering what the next five years will look like. Take a moment to breathe, look around you and relax.

When you focus on taking life one day at a time, you’ll have more energy to think logically and make the decisions that lead to both short and long-term gains. How do you eat an elephant? One bite at a time. How do you live a happy life? One moment at a time.

3. Fight the urge to prove yourself

We live in a society that forces us to try to convince others of our happiness. According to studies, phones are necessary evils. It seems like you can’t live with them and you can’t live without them. And for most of us, our phones play such a large role in our day to day that we start and end the day looking at the small screen.

The last time you enjoyed a moment of peace and tranquility, it’s likely that you snapped a picture of your surroundings so you could show the world just how much you enjoyed that moment.

Here is the good news, you don’t have to prove to anyone that you are happy or that you enjoy your life. Keep some moments to yourself. Protect your peace and your space. Don’t let the urge of sharing your journey cause you to be distracted from living in the moment. Don’t miss a moment in an attempt to capture the moment. Just be.

“It’s the moments that I stopped just to be, rather than do, that have given me true happiness.” – Richard Branson

Life is what you make of it. You have more control than you know. Life gets so much better when you acknowledge the opportunities instead of the obstacles that come your way. Before you feel an ounce of anxiety as a result of a stressor coming your way, ask yourself “why” you feel the way you do, think for the moment and not for your life and remember that you have nothing to prove to anyone but yourself.

How do you relax with so many distractions in the world? Share your ideas with everyone below!

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Follow These 5 Steps to Radically Transform Your Negative Mindset



negative thoughts

Struggling with a negative mindset is a very real and common problem, one that often hinders a person’s ability to grow and achieve the things in life they want. Oftentimes, it is someone’s mindset that determines their level of happiness.

What is a mindset? A mindset is the beliefs about yourself and your most basic qualities. Think about your intelligence, talents, and personality, these are the basic traits of oneselves. A mindset determines how we deal with challenges and obstacles. Which frame the running accounts in our heads and guide us on our life journey.

Experts agree there are two basic types – a fixed mindset and a growth mindset. In a fixed mindset, people believe that their natural traits – intelligence, abilities, and talents are fixed from birth. In a growth mindset, people believe that they can develop their inner traits through learning and determination.

“The passion for stretching yourself and sticking to it, even when it’s not going well, is the hallmark of the growth mindset. This is the mindset that allows people to thrive during some of the most challenging times in their lives.” – Carol Dweck

Research has shown that 80% of the nearly 60,000 thoughts we have on a daily basis are negative. It also estimated that 98% of those thoughts are a repetition of yesterday. On a subconscious level, people are expecting the worst – almost all of the time. Constant repeated thought patterns turn into beliefs.

These beliefs then combine into a fixed and negative mindset. One where our inner voice is a harsh critic, a worrisome voice, and an anxious being. Luckily – we can employ parts of our brains to change other parts. We can move a fixed mindset into a growth mindset. How?

Here are five steps to radically transform your negative mindset:

Step One – Untangling your thoughts

A very powerful, proven technique for stepping back from the constant flow of thoughts is to look at them with the impartial rational mind. Generally, it is easy to spot these negative thought patterns because they are accompanied by an emotion. Recognizing the emotion tied to anxiety then gives you the power to label it for what it is. The same can be done for many other feeling patterns. These thoughts and feelings start to lose their intensity when repeatedly scrutinized by the rational mind.

Step Two – Examine your beliefs

Using the perspective gained in step one, you can begin to check your belief systems. The fixed mindset creates an internal monologue that is focused on judging: “This means I’m a loser,”  “I am a better person than they are,” “I am not a good wife and mother,” “My partner is selfish.” Etc.

The key is adopting a growth mindset. A growth mindset is one where it is possible to learn and begin to cultivate positive beliefs. For example – when you find yourself being hard on yourself, consciously change it to something more positive – like when you have failed at something and the negative inner voice is yelling “see – you suck. I knew you’d fail” (a fixed view). Changing this tone to one that is more forgiving to yourself – “its ok – you’re only human. Learn from this mistake and you’ll do much better next time” (a growth view).

Step Three – Balance Your Risk-Averse fears

Being overly risk-averse in life leads to focusing on catastrophic possibilities. In a fixed mindset,  these fears are set in place and the belief is that they cannot be changed. Which results in a human being that is unable to experience life because of fearfulness. Fears can be overcome by setting goals and making detailed plans to accomplish them. Write the specific goals and plans down on paper. If you have your plan written down on paper than you know what you have to do and will not negotiate with your fears when making decisions.

Step Four – Adopt the Habit of Daily Mindfulness Meditation Practice

The practice of mindfulness meditation has been around for 2500+ years. It is what Buddha practiced and is at the heart of many religions. Meditation can be used to see the bigger picture and not focus on the implications of now. More so, mindfulness meditation can delve into each piece of it – old fears, habitual self-loathing, shying away from challenges and eliminate these pains.

What is meditation anyway? At the core, it is the mind’s ability to look inward. As discussed above – it can look at the thoughts, emotions, beliefs, fears, hopes, attraction, and avoidance of oneself. It can gradually quiet the negative internal monologue. Research shows that meditation increases a sense of happiness and contentment. Mediation makes space for growth by eliminating underlying stress, depression, and anxiety.

“Your mind is a powerful thing. When you filter it with positive thoughts, your life will start to change.” – Buddha

Step Five – Shape Your Mindset With Visions and Goals

Every person has hopes and dreams that they want to accomplish. However, often we feel powerless to do so. By setting specific goals and detailed plans to accomplish them, you can start to break free from negativity. Break down the goals into smaller achievable steps. Allow every achievement along your plan to bring a sense of accomplishment and self worth.

The best way to begin to put it all together is to have faith that you can break out of a negative mindset. Gain an understanding of how your current mindset is fixed and negative through mindful meditation. From this insight and understanding, you can then set achievable goals of positive growth and use the same mindfulness to measure your success.

Adopt these five steps and through determination and consistent practice, you will find your mindset transformed in ways you never thought possible. Remember, there is always space for failure. Without failure there is no growth.

Do not fall back into the trap of negative thinking if you do not achieve what you want in one day. Humans are imperfect beings, and it is not possible to reprogram your brain within a day or a week. Some negativity will linger for awhile and that is totally normal. What matters most is your continued effort to reprogram. Over time your mind will change, just give it time.

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