What are some practical exercises to improve personal resilience?

In today’s fast-paced world, personal resilience has become crucial, with 57% of employees reporting increased workloads and longer hours in 2024. To address this growing need, we’ve gathered insights from three expert contributors on practical exercises to improve personal resilience. Their diverse perspectives offer a comprehensive approach to building resilience in both personal and professional settings.

Emerging themes from their contributions include the importance of mindfulness, self-compassion, and fostering positive relationships. These evidence-based strategies not only enhance individual resilience but also promote a more engaged and productive workplace. The experts emphasize the significance of both mental and physical exercises in developing resilience, highlighting the interconnectedness of mind and body in facing life’s challenges.

As we explore these actionable techniques, we invite you to consider how implementing these exercises can empower your team to thrive amid adversity. Let’s begin with our first expert’s insights on practical steps to enhance personal resilience.

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.

Dietmar Dahmen

Dietmar Dahmen, a renowned speaker and expert in resilience and innovation, emphasizes the critical role of mindset in enhancing personal and team performance. His insights address the question of practical exercises to improve personal resilience by highlighting four essential components: knowledge, tools, infrastructure, and, most importantly, mindset. Unlike previous speakers who may focus solely on techniques, Dahmen underscores that while knowledge and tools can be acquired, a resilient mindset must be actively cultivated and lived.

Dahmen explains that a resilient mindset shapes how individuals react to challenges. He categorizes responses into three levels: the challenge response, where individuals thrive under pressure; the fear response, which leads to diminished performance; and the easy level, where complacency sets in. He advocates for fostering a challenge response, where increased heart rate and adrenaline can lead to improved performance. This perspective complements earlier discussions by providing a framework for understanding how our reactions to stress can either hinder or enhance resilience.

To cultivate this mindset, Dahmen suggests practical exercises such as setting challenging yet achievable goals that encourage proactive engagement rather than passive acceptance. By focusing on creating a culture that embraces challenges, teams can develop resilience that not only enhances individual performance but also strengthens overall organizational dynamics.

As we transition to our next speaker, we will continue exploring actionable strategies for building resilience in both personal and professional contexts.

Devon Harris

Devon Harris, a three-time Olympian and founding member of the legendary Jamaican Bobsled Team, offers a unique perspective on building personal resilience. Drawing from his experiences as both an elite athlete and a graduate of the Royal Military Academy Sandhurst, Harris provides practical exercises that complement previous insights while emphasizing the importance of mindset and consistent action.

What are some practical exercises to improve personal resilience according to Devon Harris?

1. Practice daily gratitude by writing down three things you’re thankful for
2. Reframe challenges as learning opportunities and stepping stones
3. Build a positive inner dialogue using affirmations
4. Focus on small wins by breaking big goals into manageable steps
5. Prioritize physical health through exercise, nutrition, and rest

Harris uniquely emphasizes the power of gratitude as a “mindset reset” that fuels resilience. By shifting focus from what’s lacking to what’s abundant, individuals can cultivate a more resilient outlook. He also stresses the importance of reframing challenges, drawing from his own experiences with the Jamaican bobsled team to illustrate how setbacks can become valuable lessons.

Another key insight from Harris is the significance of inner dialogue in building resilience. He encourages replacing negative self-talk with positive affirmations, highlighting how our words shape our resilience. Harris also introduces the concept of “small wins,” emphasizing the importance of breaking larger goals into manageable steps to build momentum and prove that progress is possible.

Harris’s approach to resilience uniquely combines mental and physical aspects. He underscores the connection between physical health and mental strength, suggesting that even a 10-minute walk can boost resilience. This holistic view of resilience as a product of both mind and body offers a comprehensive strategy for personal growth.