You know how every friendship group has that one person who’s always trying new things and somehow manages to lift the spirits of everyone around them? They’re the ones who see things positively, spot opportunities in tough situations and just generally seem happier than everyone else.

Then there’s the other character – the one who’s always pessimistic, always seeing the obstacles and, let’s be honest, is a bit of a mood hoover to be around.

One of these people has a growth mindset and the other doesn’t. You don’t get a prize for figuring out which is which, but you will be rewarded for adopting the habits of the growth guy or gal.

The term “growth mindset” was popularised by psychologist Carol Dweck, who found that those with this particular mental attitude believe their abilities can be developed through hard work, learning and perseverance. In contrast, a fixed mindset limits a person’s potential because they believe their abilities are static. With a growth mindset, the focus shifts from worrying about failure to embracing the process of learning, which has been shown to lead to greater success, resilience and happiness.

Research has consistently backed up the effectiveness of this concept. For example, a 2014 study from Stanford behavioural scientist Dave Paunesku found that students who were taught about growth mindset strategies showed significant improvements in motivation and academic performance. By applying the principles of a growth mindset, you can unlock greater potential and achieve your wellness or workplace goals. Here are five simple ways to get started.

How to adopt a growth mindset

1. Embrace challenges – reframe failure as feedback

What to do: Start seeking out challenges that push you out of your comfort zone. When faced with failure, view it as valuable feedback for growth, not as a final result.

The theory: Carol Dweck’s research suggests that individuals with a growth mindset see obstacles as opportunities to learn, while those with a fixed mindset view them as threats to their self-esteem. By reframing failure as a learning experience, you begin to cultivate resilience and adaptability.

How to apply it: The next time you hit a roadblock, ask yourself, “What can I learn from this?” For example, if you’ve been working towards a fitness goal and haven’t seen progress, reflect on the adjustments you could make to your routine rather than throwing in the towel.

2. Develop a love for learning – focus on the process, not just the outcome

What to do: Shift your focus from the outcome (e.g., getting a promotion, losing weight) to the process of learning and improvement itself.

The theory: Research shows that when we concentrate on the process—putting in consistent effort and improving our skills—success becomes a natural byproduct. In a chapter for Handbook of Intelligence, Lisa Blackwell explored how students who adopted a growth mindset showed increased motivation and academic performance.

How to apply it: In your professional life, instead of obsessing over getting that promotion, concentrate on mastering the skills needed to excel at your current role. The growth and expertise you develop will naturally lead to better outcomes.

3. Cultivate resilience – use “yet” as a powerful tool

What to do: Practice adding the word “yet” to statements where you acknowledge a struggle or skill gap. For instance, instead of saying, “I’m not good at this,” say, “I’m not good at this yet.”

The theory: The simple addition of “yet” reframes your mindset from one that sees ability as fixed to one that’s focused on future potential. This subtle shift helps the brain stay open to learning and perseverance, according to Dweck’s work.

How to apply it: If you find yourself struggling to learn a challenging skill, remind yourself that it’s not about whether you can do it now, but about your potential to improve. Keep the long-term vision in mind.

4. Surround yourself with growth-oriented people

What to do: Seek out mentors, friends or colleagues who embody a growth mindset and encourage you to stretch beyond your limits.

The theory: The Stanford growth mindset initiative highlights the importance of your social environment in developing a growth mindset. Being around people who push you to grow can have a profound effect on your personal development.

How to apply it: Find a training partner or colleague who isn’t afraid to embrace challenges and share honest feedback. Their mindset will rub off on you, keeping you motivated and focused on progress.

5. Set goals focused on growth, not perfection

What to do: Instead of setting rigid, outcome-based goals, set flexible growth-based goals that allow for learning and adaptation along the way.

The theory: Studies show that goal-setting, when focused on growth rather than perfection, leads to more sustained motivation and higher levels of success.

How to apply it: If your goal is to improve your public speaking skills, don’t fixate on delivering the perfect presentation right away. Focus on improving your confidence with each speaking opportunity, reflecting on what worked and what didn’t. This shift keeps you focused on growth and improvement, rather than the pressure of delivering flawless results from the start.

Photography Nidia Dias for Google Deepmind