Welcome back to our limited blog series, where we embark on a journey towards achieving your performance and wellness potential in every domain of your life. This week we are exploring the fifth category of the PERFoRM Score™ – Resilience.
Why does Resilience matter?
Resilience is the ability to withstand and effectively adapt to challenging circumstances. Top achievers understand that things will not always go as expected and know the faster they can adapt to things out of their control, the faster they can “get back in the fight”.
In the PERFoRM Score Assessment, your resilience score measures your ability to effectively handle demanding situations, adapt to difficult or changing circumstances, and rebound from setbacks.
Rules to refining your Resilience
1. HOPE FOR THE BEST & PREPARE FOR THE WORST
While hoping for the best can be exciting and inspirational, it is also important to prepare for the worst-case scenario. Anticipate potential setbacks and challenges and reflect on various ways you might respond. This proactive approach can help you stay composed when facing unexpected adversity and allow you to have a greater appreciation for positive outcomes.
2. ACCEPT & ADAPT
The ability to persevere or bounce back starts by accepting the reality of the current situation. Sometimes this means we just have to “embrace the suck”. The sooner you can acknowledge what is really happening, the quicker you can gain control and adapt your mindset and approach to find a path to success.
3. RESPOND RATHER THAN REACT
Learn to differentiate between responding and reacting. Responding involves thoughtful, deliberate actions, while reacting is often impulsive and emotional. Create space between an experience and your response so you can be intentional with your actions. Refer to insights from books like "Masters of Change" by Brad Stulberg to gain a deeper understanding of this distinction.
4. UNDERSTAND YOUR LIMITS
Recognize that your internal governor, often influenced by perceived limits, can be more restrictive than your actual capabilities. Understand your current perceived limits and tendencies so you can learn to push beyond your comfort zone when under pressure and expand your potential.
5. BUILD YOUR ARMOUR / EXPAND YOUR TOOLKIT
Make a conscious decision to develop and strengthen your resilience. Decide in advance how you want to respond to adversity and setbacks. Define what it means to be resilient in your personal and professional life, and work toward achieving this by developing a bigger toolkit of skills, knowledge, and experiences that you can call on in moments of adversity.
6. BECOME ANTIFRAGILE
Embrace the concept of antifragility, where you not only withstand adversity, but thrive because of it. Develop the capacity to become stronger through challenging circumstances. Learn to reframe challenges and setbacks as opportunities for personal growth and learning. Instead of viewing failures as the end of the road, see them as stepping stones toward future success and a means to come back stronger than before.
7. TRAIN YOUR GRIT
Angela Duckworth defines Grit as “passion and perseverance for long-term goals”, in other words, the ability to stick to your goals even when things are tough. Cultivate your resilience through the regular practice and testing of your mental and physical grit. This can be as simple as doing 1 more rep of an exercise when you feel like you’ve hit your limit, or practicing a speech at the end of a long day when you are already tired.
8. PRESSURE TEST
“People don’t rise to the occasion, they fall to the level of their training”. Don’t hope you can put it all together when it matters most, regularly pressure test so you can understand your limits and how you respond so you can push through them when necessary.
9. DON’T IGNORE STRESS - DEVELOP COPING STRATEGIES
The right amount of stress can help us grow, but left unchecked can lead to fatigue, burnout, health issues or worse. Identify healthy coping strategies for managing stress, whether it's mindfulness, exercise, journaling, breathing techniques or seeking professional guidance. Regularly engaging these strategies can help you effectively handle ongoing stress and improve your ability to bounce back after setbacks.
10. CULTIVATE A SUPPORT NETWORK
No one does it alone. Build a strong network of friends, family, mentors, and colleagues who can provide emotional and practical support when needed. Strong social connections can boost you when you’re down and speed your ability to return to the fight after set-backs.
Stay in Touch
Thank you for joining us as we explore the PERFoRM Score™ and what it means for you and your performance journey. If you have not yet completed the PERFoRM Score™ assessment, we encourage you to do so here.
Stay tuned for next week's post about Mindset.
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