{"id":101196,"date":"2023-05-01T14:18:00","date_gmt":"2023-05-01T18:18:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=101196"},"modified":"2023-05-05T10:09:17","modified_gmt":"2023-05-05T14:09:17","slug":"how-to-develop-resilience-2","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/how-to-develop-resilience-2\/","title":{"rendered":"How to Develop Resilience: 2 Ways to Stay Strong"},"content":{"rendered":"\n

How can you develop resilience<\/a>? How is resilience instrumental on the path to success<\/a>?<\/p>\n\n\n\n

Repetition and incremental improvement aren’t enough to keep you going when you’re striving to achieve your goals<\/a>. Therefore, it’s important to develop resilience, which Jeff Haden’s book The Motivation Myth<\/em> defines as the ability to persevere through difficulties and disappointments.<\/p>\n\n\n\n

Continue reading to learn how to develop resilience<\/a> to stay motivated<\/a>.<\/p>\n\n\n\n\n\n\n\n

Building Resilience<\/strong><\/h2>\n\n\n\n

Resilience doesn\u2019t come from being stronger, smarter, or more energetic but from learning to make the most effective use of the abilities you already have. Haden gives two specific suggestions for efficiently learning how to develop resilience:<\/p>\n\n\n\n

  1. Conserve your resources by saying no<\/a> to things that distract from your goal.<\/li>
  2. Dedicate an entire day to focusing your efforts on one specific task.<\/li><\/ol>\n\n\n\n

    In general, though, resilience (like motivation) is a mental construct that arises from making a deliberate choice to ignore distractions and focus on your goal.<\/p>\n\n\n\n

    (Shortform note: In addition to helping you overcome hard times and disappointments, resilience is also necessary to overcome a third productivity killer\u2014boredom. In Atomic Habits<\/em><\/a>, James Clear warns that boredom is a natural side effect of skill-building repetition<\/a>, a cycle in which the activities that once excited and challenged you eventually become routine. Once this happens, boredom can test your resilience just as much as fatigue, so you should keep ramping up the difficulty level of your program<\/a> so that whatever skill you\u2019re practicing remains slightly beyond your current abilities. For instance, if you\u2019re working out with weights, gradually increase your number of reps or the amount of weight that you\u2019re lifting so it can remain a challenge.)<\/p>\n\n\n\n

    1. The Power of No<\/strong><\/h3>\n\n\n\n

    Saying no to yourself is hard, and saying no to other people and external commitments can sometimes be even harder. To stay resiliently focused on the tasks and goals that matter most, evaluate anything that diverts your time and energy by whether it serves your primary goal. This includes your habitual distractions, work obligations, and even opportunities that may look appealing but are wasteful in the long run.<\/p>\n\n\n\n

    One tool that Haden provides to strengthen your resilience against losing focus is to reframe \u201cI can\u2019t\u201d statements as \u201cI don\u2019t.\u201d<\/strong> For example, if you\u2019re spending an afternoon making calls to build your client base (toward your goal of being a freelance public speaker) and you\u2019re frequently tempted to quit this task early, don\u2019t tell yourself \u201cI can\u2019t stop until I\u2019ve made my daily quota.\u201d Say instead, \u201cI don\u2019t stop until I\u2019ve made my daily quota.\u201d The word \u201ccan\u2019t\u201d opens the door to resentment\u2014as if the stated task was imposed from outside\u2014while leaving room to negotiate with yourself. Rephrasing as \u201cI don\u2019t\u201d makes completing the task a part of who you are<\/a><\/em> and has been shown to bolster resilience and motivation.<\/p>\n\n\n\n

    Setting up boundaries at work is also vital. Odds are that you spend a great deal of time not focusing on the tasks that you\u2019re best at or pushing yourself<\/a> forward to your goal. If you\u2019re already a high achiever, this is likely because you\u2019ve said \u201cyes\u201d too often and have taught your colleagues that you\u2019re always available. Haden suggests dialing back on this habit so that the people you work with won\u2019t use you as a crutch. Don\u2019t be afraid to deflect and delegate jobs that don\u2019t support your main goals.<\/strong> Setting boundaries<\/a> isn\u2019t dismissive\u2014to the contrary, it can foster productive relationships and help your colleagues<\/a> to be more self-reliant.<\/p>\n\n\n\n

    This also involves saying no to things that may seem like opportunities at first glance, such as a request to mentor someone, plan a party, or accept additional work responsibilities. Haden argues that you should look at each offer and ask if it will help you on your way to your goal and if it will do so better than the plan you\u2019re following now. If the answer is no, then as much as it pains you in the short term, turning down an opportunity can be a choice that saves energy and time.<\/p>\n\n\n\n

    2. Productivity Marathon<\/strong><\/h3>\n\n\n\n

    Another way to make the most of your resilience is to occasionally concentrate your efforts in a day-long session<\/strong> to complete a major task toward your goal. A work marathon (or, in Haden\u2019s words, an \u201cextreme productivity day\u201d) can knock a major step off your to-do list<\/a>, motivating you to keep moving toward your goal while reducing the need for resilience by completely shutting out distractions. Haden lists steps for setting up a marathon session, how to stay energized and focused, and how to apply similar principles to an entire week or more.<\/p>\n\n\n\n

    First, it\u2019s vital to let people know you\u2019re going to be unavailable. Schedule your concentration time as you would on a vacation and dedicate yourself to working those hours.<\/strong> Also, make sure to book a long <\/em>stretch of time. Haden says that spending long hours on a task is paradoxically easier since it frees you from having to monitor your schedule. He also suggests not beginning your marathon at the same time you\u2019d normally start work. This session is meant to be a break from your habits, and one way to make sure that happens is to break from your routine. Also, by accomplishing more in a day than you normally would over several, a marathon recalibrates your expectations of how hard or how much you can accomplish at once.<\/p>\n\n\n\n

    While embarking on your productivity marathon, you balance taking care of your mental and physical energy needs with not letting yourself drift too far off task. Haden suggests eating snacks before you’re hungry and getting up to stretch your muscles before you start to feel tired. By the time your body sends you those signals, its reserves are already flagging. <\/p>\n\n\n\n

    However, Haden also says to delay taking breaks (to reward your progress) longer than you normally would and to stop work in the middle of a task so that you know exactly where to pick up when you start going again.<\/p>\n","protected":false},"excerpt":{"rendered":"

    How can you develop resilience? How is resilience instrumental on the path to success? Repetition and incremental improvement aren’t enough to keep you going when you’re striving to achieve your goals. Therefore, it’s important to develop resilience, which Jeff Haden’s book The Motivation Myth defines as the ability to persevere through difficulties and disappointments. Continue reading to learn how to develop resilience to stay motivated.<\/p>\n","protected":false},"author":14,"featured_media":46899,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,9,43],"tags":[1005],"class_list":["post-101196","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-psychology","category-self-improvement","tag-the-motivation-myth","","tg-column-two"],"yoast_head":"\nHow to Develop Resilience: 2 Ways to Stay Strong - Shortform Books<\/title>\n<meta name=\"description\" content=\"It's easy to crack under pressure when things fall apart. 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