6 Resilience Building Habits that are Easy to Adopt
episodePreviously titled “6 Resilience Building Habits that are Easy to Adopt - Ryan Hanley” — renamed by the publisher on Aug 4, 2026
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What are the six habits to build resilience?
What if I told you there were six simple habits backed by science, battle tested by the world's top performers that you can implement today to start increasing the amount of resilience you have? Most people think they know how to become resilient, but here's the truth. Most of the advice we've been given about resilience is archaic. It is not built for modern life. We need simple, straightforward habits that we can implement into our lives that will allow us to maximize resilience. our ability to push through hard times. Resilience isn't built in calm waters. It's forged in the storm. Or put more succinctly, there's an African proverb, smooth seas do not create skilled sailors. We must make adversity, challenge part of our lives.
How can optimism help in resilience?
But if we're going to do that, if we're going to allow ourselves to be forged in the fires of challenge, we must be resilient. The question is, when you do, will you keep moving forward? So if you'll stick with me today, I'm not only going to show you six habits to build resistance. I'm going to reveal why they work and how you can change your life faster than you think with just by implementing one of these six habits. And one of these habits that we're going to discuss today is commonly overlooked by top performers and is likely the reason why their success comes at such a high cost.
in a crude laboratory in the basement of his home.
What is micro-gratitude and its impact?
Hello, everyone, and welcome back to the show. We have a tremendous episode for you today, a deep dive into six resilience building habits that I promise you are easy to adopt. If you enjoy this channel, I appreciate you being here. I'd love you to like, subscribe. Leave a review, whether you're watching on YouTube or listening on iTunes, Spotify, or wherever you listen to podcasts. Guys, I love you for being here. It is such an honor to continue to put on this show. Watch it grow with time. Thank you. I love you. And here's to another year, 2025, of getting after it with this show and getting better. All right? We are here to defy ordinary and become the civilized savages that we were born to be.
All right, with that, let's get into our first resilience building habit, and that's optimism. We have to practice optimism, right? Optimism isn't about ignoring reality. It's about controlling your focus. And this is something that pessimistic people miss, right? Pessimistic people tend to think they're smarter or better or more astute.
How does physical strength contribute to mental resilience?
than others because they see all the little nuanced difficulties and they call them out and this won't work for this reason. And look how smart I am. And it's all bullshit. Stay as far away from pessimistic people as you possibly can. We must live in reality, right? When I'm talking about creating utopian optimism where everything's going to be okay, regardless of, you know, the challenges that were presented with. But to be pessimistic about those challenges adds zero value beyond your own selfish, egotistical need to be right and to feel smart. Practice optimism. Optimists are 40% less likely to experience cardiovascular events and live an average of 11 to 15% longer than pessimists. I mean, just think about that. Optimists tend to live in a perpetual positive state. Doesn't mean every moment of their lives is positive, but they tend to view the world through good, through positivity, through growth. Right. Where pessimists tend to focus on the negative.
Right. They tend to be more depressed. There's no reason to be a pessimist. It's just silly. So what can we do here? We can start each day by asking ourselves, what's one thing I can control today to make my life better? Right. You can control your time. You can control your attention and your focus. You can control who you talk to. You can control the projects you work on.
What is the power of 'yet' in overcoming challenges?
You can control the hobbies or the extracurriculars that you engage in that add either fitness benefits or mental health benefits or relational benefits between you and your community, your family, whoever, right? What's one thing I can control that I am going to focus on That's going to help make my life better today. What's that one thing I can grab onto?
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Chapters
8 chapters
1
What are the six habits to build resilience?
0:00–0:58
2
How can optimism help in resilience?
0:58–2:05
3
What is micro-gratitude and its impact?
2:05–3:14
4
How does physical strength contribute to mental resilience?
3:14–4:38
5
What is the power of 'yet' in overcoming challenges?
4:38–5:25
6
Why are resilient networks important?
5:25–5:53
7
How can learning to rest improve resilience?
5:53–6:52
8
What can we learn from Anthony Robles' story?
6:52–23:21
Speakers
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