What are some practical exercises to improve personal resilience?

In today’s rapidly evolving workplace, personal resilience has become a critical skill, with 57% of employees reporting increased workloads and longer working hours in 2024. As organizations face mounting pressures from economic uncertainty and technological change, the ability to bounce back from setbacks while maintaining productivity has never been more valuable.

To address this growing need, we’ve asked leading experts to share practical exercises for building personal resilience. Our first contributor is Rob Hosking, an international TEDx speaker and former front-line Police Officer who brings unique insights from his experience in high-pressure environments. As someone who has helped numerous organizations build resilient teams, Rob’s approach combines real-world experience with actionable strategies that can be implemented immediately.

Through this series, we’ll explore evidence-based techniques that can help your team develop stronger resilience, with research showing that resilient employees are not only more productive but also demonstrate greater creativity and engagement in the workplace.

Rob Hosking

Rob Hosking, an international TEDx speaker and former front-line Police Officer, emphasizes that celebrating small wins is one of the most practical exercises to improve personal resilience. Drawing from his extensive experience in high-pressure environments and his journey from law enforcement to motivational speaking, Hosking shares a powerful lesson learned during his early attempt to join the Royal Navy: “No matter what you do, don’t stop”.

The key to building resilience, according to Hosking, lies in recognizing and celebrating incremental progress rather than waiting for major achievements. He illustrates this concept through the metaphor of marathon running, explaining that you can’t complete a marathon without taking the first step. This approach is particularly relevant for workplace environments where long-term projects and challenging goals can seem overwhelming.

Hosking’s methodology focuses on creating positive reinforcement through what he calls “internal high fives” – moments of self-acknowledgment that generate good feelings and motivation to continue. This technique is especially effective because it builds sustainable resilience by breaking down larger challenges into manageable achievements, making it easier to maintain momentum during difficult periods.

As someone who has helped numerous organizations develop resilient teams through his work with major corporations and government agencies, Hosking’s practical approach resonates particularly well with professionals facing ongoing workplace challenges. His insights stem from real-world experience managing high-stress situations, making his strategies both practical and immediately applicable.