Have you ever had one of those days where you felt inspired to achieve a specific goal but couldn’t retain that same enthusiasm and motivation? What starts off as a wave of inspiration quickly turns into procrastination either because we get distracted by new ideas or simply lose interest over time. Sticking to your goals doesn’t need to be a struggle; it just requires grit.

Angela Duckworth is the leading researcher on grit.

What is Grit?

Grit is currently one of the most talked about concepts in psychology that refers to passion and perseverance for accomplishing long-term goals. Passion drives enthusiasm for a task, but perseverance maintains that regardless of setbacks or delays in the process. Angela Duckworth, a University of Pennsylvania researcher, sees grit as an effective predictor of success. Her research suggests that:

• West Point trainees who achieved more than 60% on their tests were more likely to be successful compared to their peers.
• Undergraduate students of Ivy League who had higher GPAs also showed more grit compared to their fellows.
• National Spelling Bee contestants who had more grit outperformed their competitors even though they didn’t necessarily have a higher IQ.

The results are a good indicator that although talent and intelligence are important drivers of success, grit is far more important. In Duckworth’s words, “where talents count once, effort counts twice.” She further explains this finding with her ‘achievement’ formula, where if you apply effort to skill, you become successful. Without effort, all talent and potential remain unused.

How to Have More Grit?

Consistency is key, yet it doesn’t come easy. In a world where we are constantly distracted by personal responsibilities and social media, staying persistent can be difficult. For this reason, it is important to realize that life is not a sprint but a marathon. Somebody else’s success does not imply your failure, and thus your energy should be spent perfecting grit to eventually realize your end goals. The good news is that grit is not genetic; it can be understood and grown. Angela Duckworth explains her four-part formula for growing grit.

Practice for Grit

Opt for the salad to “exercise your grit muscles.”

When you do deliberate practice, you learn along the process and get feedback from your mistakes and past failures. Start off with small habits and everyday circumstances to develop mental strength. You can do this by setting small physical wins for yourself every day. For example, make a decision to read rather than scroll through social media, go for that eleventh set of lunges rather than ten, stand up for yourself rather than simply obliging, and prepare a salad rather than reaching for that leftover pizza. With these small tasks, you can challenge yourself to step out of your comfort zone and prove that you are ready to go after what you desire.

Have a Higher Purpose

Your purpose is something that sparks your interest even in the long term. If you spend your time practicing something that you are not passionate about, you will quickly become miserable. Angela found that from the 16000 candidates she studied, grittier people worked towards achieving a more meaningful life. It’s not enough to find your interest and hone your skill but also to link it to a greater purpose. Grittier people don’t just have a job; they have a purpose that keeps them happy and grounded.

Cultivate Hope

View failure as a gift full of learning opportunities.

Failure is unavoidable, but also a great teacher. One setback that you experience does not mean you are destined to fail. Having limiting beliefs about your capabilities and goals will negatively impact your grit and motivation to advance. As long as you don’t give up, it is okay to fail.

Interact with the Right People

Surrounding yourself with like-minded people will keep you grounded and optimistic. Feelings, attitudes, and beliefs are contagious, so pay extra attention to who might be infecting you. Be around people who teach you, push you to do better, and hold you accountable for your progress.

Bottom Line on Grit

Grit refers to the quality of passion and persistence for long-term goals. No matter how difficult or far away your goals seem, the right practices can help you achieve anything you put your mind to.