The Infamous Pink Elephant: Adopting a “Do” Mindset

by Ashley Samson, PhD, CMPC
University of Kentucky Kinesiology & Health Promotion

pink elephant illustration

Imagine if I told you, “whatever you do, think about anything except a pink elephant.”

Chances are, the first thing that popped into your head is pink elephant. This is due to what’s called the theory of Ironic Processing, which basically says that the more we try to not think about something, the more likely we are to think about it. Subsequently, the more we think about not doing something, the more likely we are to do that something we were trying to avoid.

Confusing? Take a golfer, for example: she goes up to the tee thinking, “Don’t hit it in the water. Whatever I do, don’t hit it in the water.”

Nine times out of ten, that ball is going in the water. Why? The way that our brains tend to work is that whatever is in our head is what is most likely to happen, behavior-wise. The brain doesn’t pay attention to the “don’t” before “hit it in the water,” it just processes “ball into water,” and that’s what happens. 

 

Developing a “do” mindset

So, what do you do to stop that from happening? It’s called the “do” mindset. In this process, you imagine what you DO want to happen (vs. what you DON’T want to happen).

This works for two reasons. First, it gives your brain a direction to move towards by telling it what you do want to do. If you only tell it “don’t do this, don’t do that…,” it doesn’t know what it can do. An example of this is trying to teach your dog to “sit” by saying, “Don’t stand up” or “Don’t lay down.”

woman running on trails

Chances are, your dog would be very confused and would become frustrated. It didn’t know what you wanted him to do because all you’re telling him is what not to do. However, if you simply say “sit,” he quickly learns the command with minimal confusion.

The second reason this “do” mindset works is that it’s based on the principle mentioned above: whatever is in your head as you step up to perform is most likely what will happen. This is why positive imagery is so important. Thus, imagining your desired outcome is critical to actually achieving that outcome.

To give a running-related example, a runner might be thinking as she runs a race, “don’t let this guy pass me.” However, a more effective, “do” mindset thought would be, “keep on his shoulder.”

 

How to Practice a “Do” Mindset

An easy way to get started in fostering a “do” mindset is simply to start paying attention to the word “don’t” in your vocabulary. Every time you notice the word, try to flip the statement around to a “do” statement. Here are a few examples:

  • “Don’t stop before that tree” vs. “Keep pushing to that tree”

  • “Don’t blow your pace at the beginning of the race” vs. “Stay conservative at the start and then build”

  • “Don’t slow down on the hill” vs. “Drive my arms more to create momentum”

     

This simple shift toward more positive thoughts is a powerful strategy in training your mind to envision the outcomes you want to acheive.

 

 
 

Listen to Dr. Ashley Samson on the Kentucky Running podcast!

 

 

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