Safia Debar, M.B.B.S., a general practitioner and resiliency expert at Mayo Clinic Healthcare in London, highlights the influence of self-limiting beliefs on New Year's resolutions and other personal goals. According to Dr. Debar, these beliefs can shape thoughts and actions without conscious awareness, often leading to unfulfilled aspirations.
"A self-limiting belief is a thought or belief that you see as the truth about yourself or the world around you and that restricts you from your full potential," Dr. Debar explains. She emphasizes the importance of recognizing these beliefs, which may require introspection since they are often ingrained without conscious realization.
Dr. Debar notes, "It's fundamentally a truth you hold about yourself that's not serving you." Examples include assumptions like being unable to lose weight or disliking exercise. The initial step in overcoming such beliefs involves acknowledging their existence.
"For example, if somebody feels that they want to eat healthier or incorporate more movement into their day, but then underlying this, they feel that they're not good enough or they're not worthy of self-care or they're not worthy of prioritizing their health... then they will sabotage those behaviours because it makes sense: 'Why would I eat well if I'm not worth it?'" Dr. Debar says.
Understanding these beliefs is crucial for implementing behavioral changes. Writing down thoughts or discussing them with someone trustworthy can help identify whether these beliefs are beneficial.
"Whenever anything happens... it's always a really good opportunity to ask and to journal: What is the story you are telling yourself? What do you believe about yourself?" Dr. Debar suggests.
Identifying small steps towards achieving goals is essential due to resistance from the brain against change. "The brain doesn't like change," she says. Starting with minor adjustments can build consistency and foster new habits.
Dr. Debar recommends beginning with simple lifestyle changes, such as adding an extra portion of fruit or vegetables daily when aiming for healthier eating habits.
"It's a very different approach from the person who starts trying to do everything and then two weeks later is feeling very demoralized," she explains.
The new year offers momentum for change but relying solely on willpower is insufficient for lasting behavior modification. "It has to start with a tiny, incremental, consistent change," Dr. Debar concludes.
Mayo Clinic Healthcare in London serves as a subsidiary of Mayo Clinic, renowned for its quality care and ranked highly by U.S. News & World Report across numerous specialties.
