One of the key findings from the aggregated research on workplace wellbeing that The Australian Human Resources Institute in conjunction with the Michelle McQuaid Group and others undertook from 2018 to 2023 was that there was a significant downturn in resilience in Australian workplaces. So how do you tackle that in your workplace?

There are lots of wonderful positive psychology-based tools that are freely available for us to use in our efforts to improve wellbeing in work and otherwise in life.

While each of these can be highly effective tools in their own right, sometimes you get an even more powerful result from using them in partnership.

In that context, Angela Duckworth’s Grit Theory and BJ Fogg’s Tiny Habits provide a really powerful combination as a “recipe for resilience”. By merging the passion and perseverance of grit with the incremental power of tiny habits, we can forge a path towards lasting resilience through positive thinking and consistent, small victories.

Understanding Grit, Passion and Perseverance

Angela Duckworth, in her groundbreaking research, defines grit as the tendency to sustain interest in and effort toward very long-term goals. It’s not just about talent or intelligence; it’s about having an enduring commitment to your passions and pushing through obstacles. Gritty individuals view setbacks not as failures, but as opportunities to learn and adapt. This inherent optimism fuels their ability to persevere.

The core components of grit are:

• Passion: Having a deep, sustained interest in a particular area. It’s what keeps you engaged even when things get tough.
• Perseverance: The ability to keep working hard and stay committed to your goals, despite challenges, failures, and plateaus.

Duckworth emphasizes that grit can be developed. It’s a muscle that strengthens with consistent exercise. But how do we consistently exercise it, especially when facing daunting challenges? This is where BJ Fogg’s Tiny Habits come into play.

The Power of Tiny Habits: Incremental Wins

BJ Fogg, a Stanford University researcher, revolutionized our understanding of behavior change with his Tiny Habits method. Fogg argues that to create lasting change, we shouldn’t aim for monumental shifts. Instead, we should start with behaviors so small and easy that they’re almost impossible to resist.

The Tiny Habits method follows a simple formula: Anchor + Tiny Behavior + Celebration = Habit.

• Anchor: An existing routine or event in your day (e.g., brushing your teeth, finishing a meeting).
• Tiny Behavior: The new little behavioural change that you want to cultivate (e.g., after brushing your teeth, do one push-up).
• Celebration: A quick, genuine feeling of success (e.g., “Yes!”, a fist pump, a smile) or a reward. This positive reinforcement wires the behavior into your brain.

The magic of Tiny Habits lies in these incremental wins. Each successful repetition, no matter how small, builds momentum and commitment. It’s a continuous feedback loop that fosters positive thinking by proving to yourself, repeatedly, that you are capable of achieving your goals.

Building Resilience: A Synergistic Approach

Now, let’s weave these two powerful theories together to build resilience.

1. Identify Your Passion (Grit): Start by clarifying your long-term goals and the passions that drive you. What truly excites you? What do you want to achieve that requires sustained effort? This forms the bedrock of your gritty pursuit.
2. Break Down Goals into Tiny Behaviors (Tiny Habits): Once your long-term vision is clear, dissect it into the smallest possible, actionable steps. If your goal is to write a book, a tiny habit might be “After I finish my morning coffee, I will write one sentence.” If it’s to get fit, it could be “After I tie my shoelaces, I will do one squat.”
3. Attach to an Anchor and Celebrate (Tiny Habits): Consistently link your tiny behavior to an existing routine and always, always celebrate your success. This positive reinforcement, even for the smallest achievement, reinforces the behavior and builds positive thinking. You’re training your brain to associate effort with reward.
4. Embrace Incremental Wins for Perseverance (Grit & Tiny Habits): Each tiny behavior completed is an incremental win. These small victories accumulate, building self-confidence and demonstrating that progress is happening. This continuous stream of positive reinforcement strengthens your perseverance muscle. When setbacks occur (and they will), your history of small wins reminds you of your capability to keep going.

If you would like to explore ways that we can help you to build resilience practice or with any other of our PosWork programs for your workplace, please call us on 0438 533 311 or email info@poswork.com.au.