Why Building a Growth Mindset Before Crisis Strikes is Vital

A growth mindset isn’t something you can just turn to when challenges arise—it’s something you must develop consistently over time.

If you wait until you're in the middle of a crisis to try to build resilience or cultivate a growth mindset, it can be too late.

I’ve written before about how waiting to network only when you need something is a mistake. It’s the same with a growth mindset.

You can’t wait until you're faced with struggle to recognize the importance of building the mental resilience and resourcefulness required to navigate adversity.

Just like building your network ahead of time ensures you have support when you need it, developing a growth mindset consistently prepares you to handle challenges more effectively.

For the last 10 years, I’ve consistently used a tool that’s helped me build resilience and a growth mindset: the POWER Journal.

While it hasn’t eliminated my struggles, it has made a huge difference in how quickly I can navigate tough situations.

When challenges arise, instead of being overwhelmed, I have the tools and mindset to face them head-on and move through them more efficiently, without getting stuck in rumination or stress.

This journal has been a key part of my personal growth journey, and I want to share how it can help you, too.

How the POWER Journal Can Help You Build a Growth Mindset

The POWER Journal model incorporates five powerful and scientifically backed activities: gratitude, writing, mindfulness, physical exercise, and generosity toward others. These activities don’t just enhance your mental and physical health—they also strengthen your growth mindset and build resilience, so you're better prepared when challenges arise.

Here’s how these practices can help you develop a growth mindset and resilience, with insights from my own experience using them:

1. Gratitude: Shifting Focus to the Positive

A cornerstone of a growth mindset is the ability to focus on the positive, especially when things are tough. Gratitude helps you train your brain to seek out what’s good, even in the face of adversity. When you actively look for things to be grateful for, you begin to reframe challenges as opportunities for growth, instead of roadblocks.

My Experience with Gratitude: Each morning, I make it a habit to write down three things I’m grateful for. These can range from big blessings, like my family’s health, to smaller things, like a beautiful sunrise or a good cup of coffee. This simple practice sets a positive tone for my day, making it easier to stay optimistic and focused, even when challenges arise.

How to Leverage It:

• Every morning, identify three things you are grateful for and write them down. This is how I start my mornings.
• Reflect on things you take for granted, like your health or relationships, and allow yourself to feel thankful for them.

Long-Term Benefits:

• Consistently practicing gratitude helps you cultivate a mindset that focuses on solutions, growth, and appreciation, especially when times are tough.

2. Writing: Reframing Negative Thoughts

Journaling isn’t just for recording daily events—it’s a powerful tool for rethinking and reframing your challenges. Writing about what’s going well in your life, especially after a tough day, helps you shift your focus away from the negative and refocus on what’s working. Writing helps prevent rumination by allowing you to process your emotions and actively choose a positive frame of mind.

My Experience with Writing: I end each day by writing about what went well. It doesn’t have to be long—just two to three sentences—but this practice helps me focus on progress rather than setbacks. By ending my day with a positive reflection, I set myself up for better rest and a more resilient mindset when the challenges of tomorrow arise.

How to Leverage It:

• Each night, write two to three sentences about what went well during your day. Full disclosure: I do not write this down anymore but every night when I get into bed. I reflect on what went well during the day and thank God for the experience.
• Use this time to visualize future successes, reinforcing your belief that challenges are opportunities for growth.

Long-Term Benefits:

• Writing regularly strengthens your ability to reflect on your experiences positively and train your mind to seek opportunities even in difficult times.

3. Mindfulness: Building Emotional Resilience

Mindfulness is all about staying present and observing your thoughts without judgment. It helps you break free from negative patterns of thinking and reacting, which are often the root causes of stress. Practicing mindfulness builds emotional resilience, allowing you to respond thoughtfully, instead of reacting impulsively, when faced with challenges.

My Experience with Mindfulness: Taking just five minutes each day to practice mindfulness has been one of the most effective tools in my resilience toolbox. Whether it’s focusing on my breath or engaging in a simple sensory exercise, mindfulness helps me stay centered and calm, preventing stress from taking over and allowing me to make clear, thoughtful decisions.

How to Leverage It:

• Spend five minutes daily on a mindfulness exercise, such as focusing on your breath or observing your surroundings without judgment. I do this after I write in my gratitude journal each morning.
• Use mindfulness exercises like the “mindful hand awareness” or “mental focus” activities to center your thoughts.

Long-Term Benefits:

• Practicing mindfulness builds emotional resilience by helping you manage stress and stay calm in challenging situations. It improves your ability to respond thoughtfully to stressors rather than reacting impulsively.

4. Physical Exercise: Strengthening Mind and Body

Exercise is essential not only for physical health but also for emotional and mental well-being. Regular physical activity releases endorphins, boosts your mood, and reduces stress. More importantly, it builds perseverance and discipline, which are essential qualities for a growth mindset.

My Experience with Exercise: I make physical exercise a priority every day. Whether it’s a brisk walk or a more intense workout, I know that 15 minutes of physical activity helps me clear my mind, reduce stress, and strengthen my resilience. The discipline required for physical exercise translates directly into the mental toughness needed to navigate life's challenges.

How to Leverage It:

• Dedicate at least 15 minutes each day to physical activity—whether it’s a walk, run, or workout.
• My workouts range from 30 - 90 minutes in the morning depending on what I am doing and I complete it after meditate.
• Track your physical progress and set small fitness goals to stay motivated.

Long-Term Benefits:

• Exercise builds mental toughness and emotional resilience, helping you handle stress and challenges with a greater sense of capability and perseverance.

5. Generosity: Cultivating a Mindset of Abundance

Generosity is a key ingredient for building resilience. Helping others not only strengthens your connections with them but also fosters a sense of purpose and gratitude in your own life. Generosity reinforces the belief that we have something to offer, even during tough times.

My Experience with Generosity: Giving to others, whether it’s a small gesture or a more significant act, has always made me feel more grounded and connected. It helps me maintain a mindset of abundance, which is crucial for staying positive during challenges. Acts of kindness remind me that I can still make a positive impact, even in difficult moments.

How to Leverage It:

• Look for ways to give to others every day—whether it’s a kind word, a thank-you note, or volunteering.
• I once heard the great football coach, Nick Saban, challenge his players to not focus on being blessed but to focus on trying to be a blessing to someone else. I ask to be open to that opportunity every morning in a prayer as my day unfolds.
• Reflect on how these acts make you feel and how they strengthen your connection to others.

Long-Term Benefits:

• Generosity strengthens your belief in the power of positive actions, reinforcing the growth mindset that we can create positive change, even during struggles.

Applying the POWER Journal Model Going Forward

As I’ve mentioned before, waiting to develop a growth mindset and resilience until you’re faced with struggle is just like waiting to network only when you need something—it’s too late.

By using the POWER Journal model consistently over the last 10 years, I’ve built the resilience and mindset necessary to navigate life’s challenges with greater speed and success.

The POWER Journal model helps you build these mental muscles proactively, preparing you for whatever life throws your way.

Start today—make gratitude, writing, mindfulness, physical exercise, and generosity daily practices. By doing so, you will be better equipped to navigate challenges and emerge stronger, no matter what comes your way.