The Four-Week Growth Mindset Challenge against Homeostasis

Have you recently tried a new morning routine, implemented a fitness challenge, nutrition practice, stopped drinking alcohol or taking sugar AND did you notice that you did not even make it past the critical 21 days (I am not sure if this is scientifically correct as I would say it takes about eight weeks to implement a practice.) And did you then get angry at yourself for falling back into your “bad habits”? I work with my clients to develop those practices with baby steps, but even I sometimes fall back into old habits that are either unhealthy or hurt my personal life. 

Whenever I notice that I get back into the “survival” rat race and lose myself in the process, I now implement a “safety stop”. And I noticed that after taking a few days off, spending time with loved ones and being away from the city, I had neglected entirely Yoga, healthy eating, and I also had a lot more to drink on my vacation (and I am not talking about tap water but wine and vodka). I procrastinated getting back into the routine, and finally, after going back to Yoga with a four-week interruption, my muscles were sore everywhere. I enjoyed the class, but it also dragged on forever, and I wanted to quit. And that is the evil twin sister of the growth mindset in action: Homeostasis.

If you have never heard this word before, don’t worry about it, but maybe you also referred to yourself as a couch potato, slacker, or emotional eater lately? I know that you are a high performer and so intelligent …otherwise you would probably not read this…but you might not have the same excellent relationship with your body as your brain. Hence, I wanted to let you participate in this four-week challenge, and I am keen to hear about your experiences. 

Email me every Friday evening or Saturday morning and let me know how it goes. Let me know what you did and how your experience was by emailing angela@globalpeopletransitions.com. If you are already a client, you can write about your experience in your weekly reflection exercise on the RockMeApp. Get an account here: https://rockme.app/request-account

More about safety stops here:

https://globalpeopletransitions.com/five-safety-stops-for-expatriate-health-and-wellbeing/

You can practice to maintain your physical and mental well-being  as an expat and use our resources here: https://globalpeopletransitions.com/how-to-maintain-mental-wellbeing-as-an-expat/

And here: https://globalpeopletransitions.com/strengthen-expatriate-mental-health/

🧠 What is Homeostasis?

Homeostasis is your body and brain’s natural way of maintaining internal balance.
It’s like your inner thermostat—constantly working to keep things stable and safe.

In the body, that includes things like:

• Keeping your body temperature at around 37°C (98.6°F),
• Regulating your blood sugar levels,
• Maintaining fluid balance,
• And keeping your heart rate and breathing within normal ranges.

But homeostasis also applies to your mind and behavior.

🧠🌀 Mental Homeostasis: The Invisible Resistance to Growth

Your brain is wired to resist change, even when the change is good.
Why? Because familiar = safe to your nervous system.

So when you try something new (like brushing your teeth with the other hand, meeting a stranger, or shifting your leadership style), your brain might interpret this as a threat to stability. That’s when you might experience:

• Self-doubt
• Procrastination
• Imposter syndrome
• Sudden tiredness
• Wanting to quit

This is homeostasis doing its job—trying to bring you back to your “normal.”

🌱 So… How Do We Grow Beyond It?

To grow, we need to disrupt homeostasis gently, then allow it to reset at a new level.
Think of it like upgrading your operating system.

That’s why small, consistent challenges (like the weekly practices) work so well.
They nudge you out of your comfort zone, but not so far that your system panics.

Over time, your body and mind adapt, and what once felt scary becomes your new normal.

🧘🏽‍♀️ Why This Matters for Global Rockstars

• Homeostasis explains why high performers may resist soft skills or reflection practices.
• It shows the importance of embodiment and integration, not just intellectual insight.
• It supports your belief in micro-practices, compassion, and system awareness.

Reflection: What’s your inner thermostat trying to stabilize right now—and is it still serving you?

🌱 Four Weeks of Growth Mindset Challenge

Practical, Playful Challenges to Rewire Your Brain and Build Inner Courage

Each week, choose at least one of the ten options below—or go wild and try a few! Track your experience, reflect on what stretched you, and enjoy the surprise of new perspectives.

Week 1: Shake Up the Routine “New neural paths begin where the autopilot ends.”

• Brush your teeth with your non-dominant hand. 

• Take a different route for your usual walk or commute. 

• Eat lunch with your non-dominant hand. 

• Use a fountain pen or write longhand if you usually type. 

• Cook a meal from a country you’ve never visited. 

• Switch your phone language to another language for a day. 

• Rearrange a small area of your home or workspace. 

• Try a cold shower (or splash cold water on your face for 30 seconds). 

• Practice a simple yoga pose for 5 minutes with mindful breathing. 

• Listen to a music genre that annoys you—what do you notice?

Week 2: Dare to Connect Differently “Growth happens in relationships.”

• Invite a stranger on LinkedIn for a professional ‘blind date’. 

• Call someone you haven’t spoken to in years. 

• Ask a colleague for help (even if you don’t “need” it). 

• Give a compliment to someone you find intimidating. 

• Start a conversation in a language you’re learning. 

• Join a meetup or networking event where you know no one. 

• Share something vulnerable on social media. 

• Ask a barista/server about their favorite part of the day. 

• Spend an hour in a café with no phone—just observe people. 

• Record a voice message instead of texting.

Week 3: Move Your Body, Shift Your Mind “The body learns before the brain catches up.”

• Do 60 minutes of yoga and reflect on the mental shifts. 

• Take a silent walk in nature—leave your phone behind. 

• Try dancing alone to three songs in a row. 

• Join a beginner’s sports class (climbing, boxing, etc.). 

• Practice 5 minutes of balancing (tree pose, etc.) daily. 

• Do 10 squats every hour you’re working. 

• Learn a TikTok or Instagram dance just for fun. 

• Explore a form of movement that feels awkward to you. 

• Go barefoot indoors or outside and feel the ground. 

• Practice breathwork for 3 minutes in between meetings.

Week 4: Play with Power & Perspective “Your mindset is shaped by where you’re standing.”

• Sit in a chair you never use and write from that perspective. 

• Swap roles with a colleague or family member for a task. 

• Watch a documentary on a topic you know nothing about. 

• Read a children’s book and reflect on its wisdom. 

• Create a drawing of a recent conflict—what’s the metaphor? 

• Write a letter from your 80-year-old self to you now. 

• Take photos of your day from ground level only. 

• Rewrite a personal story with a humorous twist. 

• Watch a TED talk you disagree with and take notes. 

• Use the “Yes, and…” rule in every conversation today.