Learning to Adapt
The way you perceive setbacks can actually influence your mindset about the future. Reframe challenging moments as opportunities in a way that helps you learn and move forward with more confidence in yourself.
Learning to Adapt
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The way you perceive setbacks can actually influence your mindset about the future. Reframe challenging moments as opportunities in a way that helps you learn and move forward with more confidence in yourself.
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As you work towards your goals, you may find the need to change your plans or adapt as you go. Think about a current obstacle you are facing. It might be a setback in a project, a difficulty reaching a goal you want to achieve, or a personal challenge.
Shifting how you perceive a challenging moment to a moment of growth can help you process the experience in a more useful way. Unpack this experience and what you’ve learned, using the following questions.
WHAT HAPPENED
Briefly describe the challenge. How did it impact you?
WHY IT HAPPENED
What caused this challenge? Am I contributing to it or are there outside factors, or possibly both?
HOW I’VE GROWN
What is one thing I learned or am learning from this experience?
HOW CAN I REFRAME
Is there a way I can see this situation differently? If so, how can I reframe it?
WHERE TO GO FROM HERE
Is this situation permanent or can it be changed? If so, what can I do to change it?
There is power in knowing you can change how you feel about a situation, but it can take time. When things get challenging, lean on the tools in your toolbox to help you reframe. Choose 1 or 2 resources that will bring you the most support right now, as you work towards reframing the situation. It might be a moment you felt proud, a person you can ask for support, or a strength that you can use to move forward.
Awareness of your physical cues or habits can help you recognize that you’re stressed. Think about a moment where you felt stressed out. How did you cope? Did you react by turning to a habit? Is it something you want to keep up or stop doing?
We tend to fall into patterns of thinking that might not be true or productive. Do you tend to jump to the worst case scenario or blame yourself for things that aren’t your fault? Write down one of the thinking traps you fall into, and rewrite it to be more helpful and reflective of what’s really happening.
Reflecting on our setbacks is most useful when we focus on what we have control over. Think about a challenging situation you are dealing with now. Instead of ruminating on why it happened (which might be out of your control), ask yourself if there’s anything you can do to change it for the better.
