The human brain is hardwired to focus on the negatives. Years ago we were more likely to survive if we could adequately assess threats and create a safer environment, and so our worldview is coated in a negative bias.

Today, however, when we look at our lives or careers and dare to believe we can reach just that little bit further, we can be quickly struck down by that same negative bias. The caution of the unknown, or that fear of failure, can become a barrier that stops us from going further. How often has fear held you back?

Setbacks are an inevitable part of life, but they don't define us - our response to them does. Every setback is a setup for a comeback and here’s why:

• They Build Resilience: Every time you bounce back from a setback, you’re training yourself to handle future challenges with more strength and confidence.

• They Teach Valuable Lessons: Setbacks show us what doesn’t work, helping us refine our approach and make smarter decisions moving forward.

• They Help You Grow: Struggles push you out of your comfort zone. Growth happens when you’re forced to adapt and overcome.

• They Keep You Humble: Success is great, but setbacks remind us to stay grounded and appreciate the process.

• They Make Success Sweeter: Overcoming challenges makes achieving your goals feel even more rewarding.

When you face a setback, ask yourself, What’s the lesson here? and How can I come back stronger?

We should all try to fail. Failure should be our target and we should actively seek it out. The more we fail the closer it brings us to success. Imagine how satisfying it can be to achieve what you were afraid of failing at. Don’t let failure hold you back, use it as a springboard to motivate you.

Health: Improve your willpower

We can increase our overall willpower by training it with regular, small acts of control (a bit like a muscle). By pausing and thinking before we act, we can better condition ourselves to resist temptation and make more positive choices. Here are some ways to train your willpower:

• Don’t suppress your cravings: We are capable of thinking thoughts and experiencing feelings without necessarily having to act on them. Instead of attempting to suppress your desires, it's better to acknowledge them and wait for about 10 minutes before making any decisions about acting upon them. This will give you time to process the situation and make better-informed decisions.

• Get rid of the “all or nothing” mentality: We've all been there - we miss a gym session and think, 'Oh well, I might as well drink this bottle of wine since I already messed up.' But the truth is, you don't have to be perfect. Consistency is key. The damage is never as bad as you think, so don't sabotage yourself because of one slip-up.

• Think about your future self: It's important to focus on the long-term rewards instead of the immediate ones. You may feel like indulging in a hot pizza topped with all your favourite ingredients, which would taste delicious and satisfy you for the rest of the day. However, take a moment to visualise your ideal body and how your clothes will fit you. Imagine a flatter stomach, and the sense of pride you'll feel each day. Choosing to indulge in the pizza would mean giving up all these long-term benefits just for a few hours of immediate satisfaction.

• Tell yourself you can do it: Positive self-talk can boost confidence and self-efficacy, enabling you to resist impulses and make mindful decisions in the face of difficult choices or temptations. Remember, your mind believes what you tell it.

• Don’t reward yourself for being ‘good’: “Because I ate well all day yesterday and exercised, I can eat something bad today as a reward.” If we think this way it can keep us from achieving our goals. Our actions need to be viewed as necessary steps towards our goal, not as “good” behaviours to justify our sins.

Final Thought

Remember, setbacks and cravings are part of life, but they don’t have to define your journey. Stay persistent, stay mindful, and stay true to your goals. You’re building a stronger, healthier, and more resilient version of yourself every day.

Let’s keep growing together!

Stay motivated, stay unstoppable.

— MTS Growth Hub