Movement Mindset – What Mindset Do You Have?

What’s Behind the Concept of "Mindset"?

Everyone talks about it, but what does it really mean? Your mindset is your inner attitude: how you perceive challenges, how you react to setbacks, and what drives you. It influences how you interpret experiences in fitness (and in life), how you motivate yourself, and how you handle new challenges. It can affect how you perceive progress and which approach feels right for you.

Psychologist Carol Dweck distinguishes between two fundamental mindsets:

Fixed Mindset: "That’s just how I am. You either have talent or you don’t." Mistakes are seen as failures rather than opportunities for growth.

Growth Mindset: "I can improve if I keep at it." Mistakes are lessons, not dead ends.

Especially in sports, a growth-oriented mindset makes a difference – because progress is rarely linear.

What types of Movement Mindsets are there?

Here are some types of mindsets that I personally find interesting and have observed in myself and others.

The Fun Mindset

Movement should feel good. The focus is on enjoyment and experience rather than performance. This mindset is often found in sports like surfing, skating, or yoga. It’s about feeling connected to yourself and enjoying the sense of freedom and joy, without the pressure of performance. It’s a relaxed approach where fun and experience come first.

The Health Mindset

Well-being takes center stage. People with this mindset exercise because it benefits them in the long run, not to break records. The focus is on the positive effects on body and mind, such as staying fit and reducing the risk of illness. Motivation is long-term and not tied to quick successes or competitions.

The Competitive Mindset

It’s all about winning, improving, and making progress. Athletes with this mindset are disciplined, analyse their performance, and set ambitious goals. They measure success through concrete results and see every competition as an opportunity to improve. The focus is clearly on performance and the drive to continuously push oneself and compete with others.

The Perfectionist Mindset

Every detail must be perfect, every technique flawlessly executed. This can be motivating or lead to frustration when things don’t work out immediately. Athletes with this mindset are often extremely self-critical and set high standards for themselves. This mindset can lead to exceptional achievements but also to disappointment and exhaustion if goals are not met. It shares similarities with the competitive mindset, but the key difference is that the competition is not with others, but with oneself.

The Mindfulness Mindset

A mindfulness mindset means being fully present in the moment.. without pressure, without judgment. It’s about listening to your body, letting thoughts come and go, and appreciating small progress. Instead of higher, faster, farther, the focus is on being more aware, balanced, and present. Similar to the health mindset, but with an even stronger emphasis on the mental component.

The Perseverance Mindset

No matter how tough it gets: quitting is not an option. This mindset is especially important in endurance sports like marathons or triathlons. It is based on mental resilience and the belief that every challenge can be overcome with persistence. This mindset helps athletes push through difficult moments and keep going even when things get tough.

My Surf Trip and the Mindset Question

Recently, on a surf trip with my husband, we had a discussion about this. What kind of mindset do we have when it comes to surfing?

My husband was a professional athlete in his youth and has a strong competitive and perfectionist mindset: waking up at 5 AM, checking the waves, heading into the water no matter the conditions. He finds motivation by measuring himself against others and himself.

Me? More like: "Are the waves good? Then I’ll go in." Surfing, for me, is a fun sport, and my approach has always been that it should bring joy. Pressure is uncomfortable for me, and my motivation comes from the feeling the ocean gives me. The fun and health mindsets are strong in me and keep drawing me back into the water.

But during the trip, I noticed that my husband was in the water much more often and generally caught more waves. I started wondering if I should change my mindset. It began to frustrate me because, deep down, I also wanted to catch more waves.

What Is Your Sports Mindset?

In the end, the most important question is: Do you feel comfortable with your mindset, or is it holding you back?

Try answering these questions for fun to find out which mindset type you are:

1. Why do I move?

(a) Because it’s fun.

(b) To stay healthy and fit.

(c) To improve and break my personal best.

(d) Because I’m not perfect yet and want to keep working on myself.

(e) Because it helps me maintain mental balance.

(f) Because I have a goal, and quitting is not an option.

2. How do I deal with setbacks?

(a) I don’t stress about them; the main thing is that I enjoy it.

(b) I reflect and adjust my strategy.

(c) They motivate me to train even harder.

(d) I set even higher goals afterward – now more than ever.

(e) I see them as learning opportunities and find something positive in the situation.

(f) They don’t affect me because I stay focused on my goal.

3. How often do I train?

(a) Whenever I feel like it.

(b) Regularly, but without pressure.

(c) According to a fixed training plan, no matter what.

(d) As often as necessary to reach my goals.

(e) However it aligns with my mental and physical well-being.

(f) Daily, because I want to test my limits.

4. How important is improvement to me?

(a) Not very important. As long as it’s fun, I’m happy.

(b) I want to improve, but not at all costs.

(c) I always want to bring out the best in myself.

(d) I constantly look for ways to reach the next level.

(e) Not very important.

(f) Very important – improvement drives me.

5. Do I set fitness-related goals?

(a) No, I do sports spontaneously and without pressure.

(b) Sometimes, if it makes sense to me.

(c) Yes, I continuously work toward my goal.

(d) My goal is to perfect my technique.

(e) My goal is to maintain mental and physical balance.

(f) My goal is to constantly surpass myself.

Evaluation:

Do you have mostly (a) answers? → You have a fun mindset. For you, sports are about enjoyment, not obligation. You do it because it makes you feel good, without sticking to strict rules.

Do you have mostly (b) answers? → You have a health mindset. Your focus is on using sports as a tool for overall well-being, without putting unnecessary pressure on yourself.

Do you have mostly (c) answers? → You have a competitive mindset. Performance and progress matter to you, and you are determined to reach your goals and compete with others.

Do you have mostly (d) answers? → You have a perfectionist mindset. You constantly strive to refine your technique and performance, aiming for the highest level of precision.

Do you have mostly (e) answers? → You have a mindfulness mindset. For you, sports are a way to find inner balance and strengthen both your mental and physical health.

Do you have mostly (f) answers? → You have an perseverance mindset. You constantly challenge yourself and seek ways to push beyond your limits.

How to Take Your Mindset to the Next Level

There’s no "better" or "worse" mindset. Understanding your own mindset can help you make progress in sports and in life. If you understand yourself better, you can reach your goals more effectively. Use your existing mindset or build a new one.

Change Your Story

Instead of telling yourself, "I’m just not a competitive person" or "I’m not disciplined enough," try: "I’m someone who takes something away from every training session." The way you think about yourself shapes how you behave.

Gamify Your Training

Make movement a game. Create challenges with friends, reward yourself for milestones, or use apps that make training more playful. If it feels fun, you’ll stick with it naturally.

Reframe Your Inner Critic

Everyone has that nagging voice saying, "Today’s not my day" or "I’m not good enough." Instead of trying to silence it, give it a new role! Let it be your coach, not your critic. Example: "Today wasn’t my best day, but I still learned something."

Shake Things Up

Stuck in the same routine? Boring. Try something new; switch sports, train at different times, change your environment. A small change of scenery can bring fresh motivation.

Act Like the Person You Want to Be

Imagine you already have the mindset you desire. What would you do? How would you think? Step into that role in your mind.