How to increase resilience?

To increase resilience, Shane Parrish and his guests discussed several strategies across various episodes of The Knowledge Project podcast:

1. Philosophy of Adaptation: Emphasize being adaptive but not losing your character backbone. The ancient Stoics' idea of "mental reservation" suggests setting flexible goals that allow you to pivot easily when circumstances change 1.

2. Resilience Practices: Engage in practices that help you build resilience systematically. Jerry Colonna highlights the importance of discernment, distinguishing between perseverance for the right reasons and mere stubbornness. Using tools like journaling helps process anxiety and motivation, thus fostering true resilience 2.

3. Small Ponds Strategy: Develop resilience by engaging in smaller, more manageable challenges. Neil Pasricha suggests participating in smaller competitions or communities where success is more attainable. This boosts confidence and energy, making it easier to face larger challenges 3.

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     1

     Embracing Resilience

     00:47:51
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     2

     Building Resilience

     01:11:14
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     3

     Winning Small Ponds

     01:15:10
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     4

     Building Resilience

     00:37:04
     
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     5

     Breath and Resilience

     01:48:07
     
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     6

     Building Resilience

     00:05:31
     

4. Normative Failure: Encourage dealing with failure regularly. Gio Valiante explains that when failure becomes the norm, resilience builds as a natural response. This concept, known as "normative failure," mirrors the biological strengthening seen in nature, such as bones getting stronger after repeated stress 4.

5. Breathwork Techniques: Use controlled breathing exercises to manage stress and build mental toughness. Andrew Huberman describes a method where repeated cycles of deep inhales and passive exhales, followed by breath-holding, can significantly raise your stress threshold and enhance resilience 5.

6. Holistic Organizational Approach: In a broader context, Stanley McChrystal outlines practical risk control factors like effective communication, adaptability, timing, and overcoming biases, which can also apply personally to increase resilience 6.

Each of these methods offers practical steps to build resilience, focusing on mental adaptability, systematic practices, and intelligent perseverance.