What we focus on expands - a better way to see our movement limits

Last week, we explored how mindset influences movement, and why believing you can improve is often the key that unlocks real progress. This aligns with the concept of ‘self-efficacy’, a term introduced by psychologist Albert Bandura (read more about this here). Research shows that people who believe in their ability to change are more likely to take meaningful action, and experience measurable improvement in how their body functions.

But when progress feels slow, or we’re stuck in a cycle of pain or limitation, it’s all too easy to lose sight of what’s working.

The brain’s tendency to focus on what’s wrong

Psychologically, we’re wired to pay more attention to what’s going wrong than what’s going well. This is known as negativity bias - the tendency to notice, remember, and dwell on the negative more than the positive. It’s a built-in survival mechanism that once helped us avoid danger. But when it comes to movement, it can pull our attention toward every twinge, every awkward moment and every activity we avoid.

Instead of recognising the hundreds of daily movements we complete with ease, our minds zoom in on the one thing we can’t currently do, or the time when something felt uncomfortable.

If you’ve ever found yourself saying “I can’t do that” more than “I can,” you’re not alone. But that focus shapes more than just our thoughts, it influences our nervous system and ultimately, our body’s physical responses.

Your nervous system; the bridge between mindset and movement

Our mindset plays a powerful role in how our nervous system responds to movement. When we feel anxious, uncertain, or fearful, even subconsciously, our nervous system steps in to protect us.

This can trigger a state known as guarding, where muscles tense up in anticipation of pain or injury. Sometimes we brace, hold our breath, or feel stuck. These reactions aren’t signs of weakness, they’re a natural response to perceived threat, even if the threat is imagined.

Pain researchers like Professors Lorimer Moseley and David Butler have shown how this protective response can linger long after an injury has healed. If this describes your situation (as it did mine) then watch this great explanatory video about persistent pain by Professor Lorimer Moseley. 

Over time, it shapes our movement patterns and reinforces the belief that certain movements are unsafe. So even when we’re physically capable of doing more, our brains may still be holding us back.

The ‘Can Do Switch’: A simple way to shift your focus

Telling someone to “just think more positively” rarely helps, especially when they’re in pain or feeling discouraged. Instead, I want to offer you a practical mindset tool I use with my clients (and my Mum!) to gradually shift focus in a more useful direction.

Try this! If I asked you to list all the things you’re struggling with or avoiding at the moment, you’d probably be able to do that quickly. But what if I asked you to list everything you can do?

Most of us don’t stop to reflect on that, yet your ‘Can Do’ list is likely far longer than you realise. It includes all the ways you move through your day: getting out of bed, reaching for the kettle, walking to the car, climbing the stairs. These small acts are often overlooked, but they’re all still indicators of your capability.

Even just visualising the contrast between your two lists; what’s not working versus what still is, can start to shift your mindset toward possibility and progress.

From avoidance to adaptation

To put this into context, let me give you an example. Say you’re avoiding sitting cross-legged on the floor because your hips feel too tight. It’s tempting to avoid the floor altogether.

But what if, instead, you asked yourself, “What can I do instead that still supports my hips and keeps me practising?” You might sit in a different ground position that feels more accessible, like kneeling, side sitting or using cushions. These alternatives allow you to spend time on the ground, which (as you’ve probably heard me say a few times!) supports hip mobility and strength.

From there, you can gently explore moments of cross-legged sitting over time. Even brief attempts signal to your body that it’s safe and possible, and make it more likely that your nervous system will begin to relax its protective grip.

This is the heart of the ‘Can Do Switch’: instead of focusing on the obstacle, we focus on adaptations that build confidence and restore movement over time.

Small shift, big impact

Our brains are brilliant, but they’re also biased! When we shine a light on what we can do, rather than what we can’t, we change how we feel, move and open the doors to progress.

This week, I invite you to pay attention to your inner commentary. Notice the times you think: “I can’t,” “That’s hard,” or “I’ll just skip that.” And when you do, gently offer yourself two “Can Do” alternatives - movements that support the same area, build your confidence, or simply remind you what your body is capable of.

This isn’t about false positivity. It’s about building a more balanced and encouraging relationship with your movement, one small thought at a time.

If you’re interested to read more about my story with chronic pain, my journey to recovery and how it shaped the messages and movement I now coach, click this link.