March 11, 2024 - 27 min read

Resilience Goals: What They Are and Why you Should Implement Them

Resilience Goals.
Nicolas Moore
Nicolas Moore Growth Mindset Expert

Have you ever hit a setback that felt insurmountable? Maybe a project at work derailed, a relationship soured, or a personal goal seemed impossibly out of reach.

We all face challenges, but what separates those who bounce back from those who succumb to defeat? The answer lies in resilience. Resilience goals are a powerful tool to help you build inner strength and the ability to handle whatever life throws your way.

In this article, we’ll dive into what resilience goals are, why they’re important, and exactly how you can start building your own resilience for a fulfilling and adaptable life.

Basics of Resilience Goals

You understand that resilience is a valuable skill for navigating life’s inevitable ups and downs. But how do you actually cultivate this trait? That’s where resilience goals come in.

Resilience goals examples

Let’s delve deeper into what they are, why they matter, and how they differ from other types of goals you might be familiar with.

What Are Resilience Goals?

Think of resilience goals as the mental and emotional “training wheels” that help you develop the ability to face challenges head-on and emerge stronger.

They’re not about achieving a specific external outcome like getting a promotion, losing weight, or buying a house. Instead, they focus on building the inner resources you need to tackle any goal or situation with more confidence.

Here are some examples of what resilience goals might look like:

  • “I want to learn to manage my anxiety during stressful situations."
  • "I will practice staying calm and focused when unexpected problems arise."
  • "I aim to develop the ability to reframe setbacks as opportunities for growth.”

By targeting your internal strength and adaptability, you become better equipped to handle anything life throws your way.

Research suggests that people with a higher degree of adaptability report greater well-being and lower levels of stress during major life transitions. (Source: NLM)

Their Importance and Benefits

Investing time and energy into setting resilience goals has a profound impact on your life. Here are just a few of the key benefits you can expect:

  • Enhanced Stress Management: Resilience goals teach you coping mechanisms and strategies to manage your stress levels in healthy ways. This prevents burnout and allows you to function better in high-pressure situations.
  • Increased Adaptability: The world is constantly changing, and resilience helps you roll with the punches. You’ll be better equipped to handle unexpected shifts and view change as an opportunity rather than a threat.
  • Stronger Optimism: Resilience fosters a “can-do” attitude. You’ll learn to believe in yourself and your ability to overcome obstacles, fostering a stronger sense of optimism and hope.
  • Learning from Setbacks: Instead of crumbling in the face of failure, resilient individuals see setbacks as invaluable learning experiences. Resilience goals help you reframe challenges, leading to growth and personal development.

"Resilience is knowing that you are the only one that has the power and the responsibility to pick yourself up."

Resilience and goal setting Mary Holloway

Steps to Implement Them in Your Life

Building resilience isn’t a one-size-fits-all process. The first crucial step towards a more resilient mindset is to honestly assess where you currently stand.

Let’s start with some self-reflection to uncover the areas of your life where resilience-building would be most beneficial. Think of this as creating your personalized resilience roadmap!

1. Identify Your Areas for Growth

Building resilience starts with understanding where you want to focus your efforts. This involves some honest self-reflection, almost like creating a personal “resilience map”. Ask yourself the following questions:

  • Stressful situations: What triggers you? Are there specific types of events or circumstances that consistently throw you off balance?
  • Reactions to setbacks: How do you respond when things don’t go as planned? Do you find it hard to pick yourself back up?
  • Vulnerable areas: Think about the parts of your life (work, relationships, personal goals) where you feel like you could use a boost of inner strength.

Here are some key areas where many people can build greater resilience:

  • Managing Stress: Do you need better ways to handle pressure and avoid feeling overwhelmed?
  • Adapting to Change: How do you react to sudden shifts or uncertainty?
  • Controlling Your Emotions: Do strong emotions like anger, sadness, or frustration easily knock you off course?
  • Silencing Negative Self-Talk: Do you find yourself caught in spirals of self-doubt or defeatism?

Take some time to jot down your answers to these questions. It helps to see your potential targets for growth written out.

Research shows that you’re significantly more likely to achieve your goals when you take the time to write them down. (Source: Dominican University of California)

2. Set S.M.A.R.T Resilience Goals

Now that you’ve pinpointed your areas for growth, it’s time to translate them into clear, actionable goals. The S.M.A.R.T system helps ensure your goals are effective and achievable:

  • Specific: Be clear about exactly what you want to improve. Instead of “I want to be more resilient,” try “I want to manage my anxiety better during presentations.”
  • Measurable: How will you know you’re making progress? “I want to practice deep breathing for 5 minutes before my next presentation” is more measurable than a vague goal.
  • Achievable: Set goals that challenge you but aren’t impossible. Start small for early wins.
  • Relevant: Your resilience goals should support your overall well-being and life goals.
  • Time-bound: Give yourself a deadline. This creates focus and helps you track progress.


  • Area for Growth: Difficulty staying calm during conflicts with my partner.
  • S.M.A.R.T Goal: “When I feel myself getting angry during a disagreement with my partner, I will take a 5-minute break to calm down before continuing the conversation. I’ll aim to do this at least 3 times this week.”

Now it’s your turn, take some time to draft a few S.M.A.R.T. resilience goals based on the areas for growth you identified. Here is a little help 😁:

Free SMART Goal Generator!

3. Practice Consistently

Building resilience is like training a muscle – the more you exercise it, the stronger it becomes. Here’s how to integrate resilience into your life:

  • Build Daily Habits: Incorporate resilience-building practices into your everyday routine. This could include:
    • A short morning meditation
    • Mindful breathing during stressful moments
    • Evening journaling or reflection
  • Reflect Regularly: Take time to check in with yourself. How did you handle challenging situations this week? Were you able to utilize your new resilience skills? What have you learned about yourself?
  • Celebrate Progress: Acknowledge your small wins and accomplishments along the way. This reinforces positive habits and motivates you to keep improving.
Resilience and goals

Don’t expect perfection! Life will inevitably throw curveballs. Be kind to yourself on those days when you feel less resilient. Focus on getting back on track rather than dwelling on setbacks!

Example: Your resilience goal is to stay calm during difficult work meetings. Over time, you practice taking deep breaths during tense moments, stepping away for a quick break when frustrated, and reminding yourself that you can handle tough situations.

4. Implement Strategies for Long-Term Resilience Building

Now that you’ve explored your areas for growth and crafted SMART goals, it’s time to implement strategies that will enhance your emotional toolbox and foster resilience in the long run.


  • Deep Breathing: Practice simple breathing exercises like diaphragmatic breathing anytime, anywhere for stress relief. For a few minutes, focus on deep, slow breaths that fill your belly.
  • Meditation: Even a brief meditation practice can reduce stress and increase emotional regulation. Guided meditation apps offer a great starting point.
  • Progressive Muscle Relaxation: Tense and relax different muscle groups in your body systematically to release physical tension and promote calmness.


  • Journaling: Writing about your experiences and emotions can help you gain clarity, process difficult feelings, and identify patterns.
  • Express Yourself Creatively: Engaging in art, music, writing, or dance provides a healthy outlet for releasing and transforming emotions.
  • Talking It Out: Sharing your feelings with a supportive friend, family member, or therapist can provide validation, perspective, and reduce the burden.


  • Break It Down: Overwhelming challenges feel more manageable when broken into smaller steps. Start with the first manageable step you can take.
  • Brainstorming: Write down every possible solution you can think of, even the ones that seem a bit out there. This can spark ideas.
  • Seek Support: Don’t be afraid to ask for help or advice from someone you trust with problem-solving or decision-making.


  • Sleep Hygiene: Consistent sleep is vital for emotional well-being and resilience. Aim for 7-8 hours of quality sleep nightly.
  • Nourishing Diet: Choose whole foods that fuel your body and support your mood. Limit processed foods, sugar, and excess caffeine.
  • Movement: Exercise is a natural mood-booster and powerful stress reliever. Find activities that you enjoy.
  • Fun and Relaxation: Make time for activities that bring you joy and help you recharge, whether it’s reading, hobbies, or time in nature.

"Life isn’t about waiting for the storm to pass, it’s about learning to dance in the rain."

Resilience and determination in achieving goals Vivian Greene

Experiment to discover which strategies work best for you, and be consistent in practicing them. Building resilience is a continuous process!

5. Monitor Progress and Adjust

Resilience is an ongoing journey, not a destination. Regular check-ins allow you to measure your growth, and refine your approach.

  • Keep a Journal: Track your experiences, challenges, and how you handle them. Look for patterns in your responses and note what strategies seem most effective.
  • Self-assessment: Periodically revisit your resilience goals. Have you achieved them? Do you need to create new goals in other areas or adjust your existing ones?
  • Be Flexible: Our needs change over time. Don’t be afraid to switch up your strategies. What worked a few months ago might not be as helpful now.

Example: If you find that practicing mindfulness helps you manage stress at work, continue incorporating it into your daily routine. If journaling makes you feel more anxious, try a different emotional processing technique like talking to a friend or engaging in exercise.

Be patient, adaptable, and never stop seeking ways to increase your inner strength and ability to overcome challenges.

Real-Life Examples Implementing Resilience

Sometimes, the best way to understand a concept like resilience is to witness it in real-world situations. Let’s explore some inspiring stories that demonstrate the power of resilience in the face of adversity.

These examples illustrate that anyone can cultivate this remarkable ability regardless of their circumstances.

John unexpectedly lost his job, a situation that threw his life into chaos. He initially felt overwhelmed and unsure of his next steps.

However, John decided to view this setback as an opportunity to reassess his goals and develop new skills for a more fulfilling career.

Resilience & determination in achieving goals
  • Step 1: Identify Your Areas for Growth: John recognized that he needed to improve his ability to handle stress and uncertainty. He also wanted to develop a more positive mindset when faced with challenges.
  • Step 2: Set S.M.A.R.T Resilience Goals: John set the following goals:
    • “I will practice deep breathing for 5 minutes every morning to manage my anxiety."
    • "I will reframe negative thoughts. Instead of seeing myself as a failure, I’ll focus on the opportunity for growth."
    • "I will dedicate 30 minutes each day to networking and updating my resume.”
  • Step 3: Practice Consistently: Even on difficult days, John prioritized his resilience practice. His short morning meditations and work on reframing his mindset became essential tools for coping.
  • Step 4: Implement Strategies for Long-Term Resilience Building: John joined a support group for those going through career transitions, where he found emotional support and practical advice. He also started exercising regularly to manage stress and boost his mood.
  • Step 5: Monitor Progress and Adjust: John kept a journal documenting his job search, his challenges, and how he used his resilience skills. Noticing his growing confidence in interviews, he adjusted his goals to include practicing his interviewing techniques.

While the journey wasn’t easy, John’s resilience paid off. He eventually secured a position that was even more fulfilling than his previous job.

Living with Chronic Illness

For Maria, life took a drastic turn when she was diagnosed with a chronic illness. Daily activities she once took for granted became significantly more challenging.

Maria found herself battling fatigue, managing new medications, and coping with feelings of frustration and fear. But instead of letting her illness define her, Maria embraced resilience.

  • Step 1: Identify Areas for Growth: Maria knew she needed to focus on emotional regulation and developing a positive outlook. The constant uncertainty surrounding her health caused her significant anxiety.
  • Step 2: Set S.M.A.R.T. Resilience Goals: Maria set goals that were specific and measurable:
    • “I will practice mindfulness meditation for 10 minutes each day to manage my anxiety."
    • "I will identify three things I’m grateful for each day, focusing on the positive aspects of my life.”
  • Step 3: Practice Consistently: Maria integrated her resilience practices into her daily routine. Meditation became a source of calm amidst the chaos, while practicing gratitude helped her maintain a positive mindset.
  • Step 4: Implement Long-Term Strategies: Maria joined an online support group for people living with chronic illnesses. This connection with others who understood her struggles provided invaluable emotional support and a sense of community. She also prioritized healthy eating and gentle exercise to manage her symptoms and overall well-being.
  • Step 5: Monitor Progress and Adjust: Maria monitored her energy levels and adjusted her activities accordingly. She learned to listen to her body and prioritize rest when needed. As her anxiety lessened and her coping mechanisms became more effective, Maria began setting new goals related to living an active and fulfilling life despite her illness.

Maria’s journey with resilience is an ongoing process. However, by actively developing her coping skills and maintaining a positive outlook, she’s able to manage her illness and live a life full of meaning and purpose.

Coping with the Loss of a Loved One

After the sudden death of her husband, Emily felt lost and adrift. The grief threatened to consume her entirely. Yet, deep down, she knew she had to find a way to move forward for the sake of her young children.

  • Step 1: Identify Areas for Growth: Emily recognized her initial tendency to isolate herself and suppress her emotions. She knew she needed to find healthier ways to cope with her grief and rebuild her emotional strength.
  • Step 2: Set S.M.A.R.T. Resilience Goals: Emily’s goals centered around processing her pain and gradually re-engaging with life:
    • “I will allow myself 20 minutes each day to cry, journal, or simply feel my emotions without judgment."
    • "I will reach out to a trusted friend or family member for support at least twice a week."
    • "I will rejoin my book club to connect with others and engage in an activity I enjoy.”
  • Step 3: Practice Consistently: Even when it seemed impossible, Emily honored her scheduled time to process her grief. She also made those difficult phone calls to her support network and started attending her book club again.
  • Step 4: Implement Long-Term Strategies: Emily decided to seek therapy to help her work through her grief in a safe and supportive environment. She prioritized self-care practices like taking walks in nature to find moments of serenity.
  • Step 5: Monitor Progress and Adjust: Emily noticed that while some days were tougher than others, she was slowly developing a greater capacity to cope with her sadness. She began setting new goals focused on rediscovering joy and participating in activities with her children.

"Failure is not the opposite of success; it’s part of success."

Goals to improve resilience Arianna Huffington

Emily’s grief journey is far from over, but she has built incredible resilience. She knows sadness may always be part of her life, but she has the tools to cope, grow, and find meaning and hope for the future.

Obstacles & Challenges to Overcome

The path to resilience isn’t always smooth. Everyone faces internal and external obstacles that can test their ability to bounce back from setbacks.

Understanding these common challenges is the first step toward overcoming them and building a stronger, more resilient mindset. In this section, we’ll delve into typical roadblocks and offer practical strategies for tackling them head-on.

Negative Self-Talk

That harsh inner critic whispering doubts, criticisms, and negativity can sabotage your resilience.

Whether it says, “You’re not good enough” or “You’ll never succeed,” these internalized messages can chip away at your confidence and limit your ability to bounce back from challenges.


  • Identify Your Negative Patterns: Pay attention to your inner monologue. What kind of negative thoughts are most common? Recognizing them is the first step toward changing them.
  • Challenge and Reframe: Don’t just accept negativity. Ask yourself, “Is this thought true? Is there a more balanced or helpful way to think about this situation?” Reframe negative thoughts with more positive or neutral self-talk.
  • Practice Self-Compassion: Treat yourself with the same kindness you would offer a friend. Recognize that everyone makes mistakes and faces challenges.
  • Focus on Your Strengths: Regularly remind yourself of your positive qualities, skills, and accomplishments. This builds a counterbalance to negative self-talk.

Example: If your inner critic says, “You always mess up presentations,” reframe it with, “I’m nervous about presentations, but I’m going to practice and focus on doing my best.”


Perfectionism involves setting impossibly high standards for yourself and others, leading to relentless self-criticism and fear of failure.

Striving for excellence can be a positive trait, but perfectionism becomes harmful when it prevents you from trying new things, taking risks, and learning from your mistakes.


  • Challenge All-or-Nothing Thinking: Perfectionists often see situations in black and white terms – either perfect or a complete failure. Focus on progress, not perfection.
  • Set Realistic Standards: Perfection is unattainable. Aim for achievable goals and focus on your best effort rather than an idealized outcome.
  • Celebrate Mistakes: Mistakes are opportunities for growth. Instead of dwelling on imperfections, focus on what you can learn from the experience.
  • Practice Self-Compassion: Remember, you are worthy and deserving of love and acceptance, even when you make mistakes. Treat yourself as you would a good friend.
  • Focus on the Process: Enjoy the journey of learning and growth, not just the final product. Take pride in the effort you put forth, regardless of the outcome.
Objectives of resilience training

Example: A perfectionist wants to start a blog but is afraid to publish anything until it’s absolutely perfect. To overcome this, they might set a goal to write a draft without editing and celebrate their courageous step forward in overcoming self-doubt.

Fear of Failure

Fear of failure can be paralyzing, preventing you from taking risks, trying new things, or putting yourself out there. This fear often stems from a deep-seated belief that failure defines your worth or reflects negatively on your abilities.


  • Redefine Failure: Instead of viewing failure as the end, see it as feedback – a chance to learn, adjust, and try again.
  • Focus on the Effort: Acknowledge that you can’t control the outcome, but you can control the effort you put forth. Celebrate the process of trying, regardless of the result.
  • Visualize Success: Imagine yourself succeeding at your goal. This helps combat fear with a positive mental image.
  • Embrace Small Wins: Break down larger goals into smaller, achievable steps. Celebrate each victory along the way to build confidence and diminish the fear of failure.
  • Learn from Others: Everyone experiences failures. Surround yourself with resilient people who share their stories of overcoming setbacks.

Example: Someone wants to apply for a promotion but is afraid of getting rejected. They might reframe the situation as an opportunity to gain interview experience and improve their skills, even if they don’t get the job.

Difficulty Coping with Stress

Stress is inevitable, but how you respond to it makes a huge difference in your resilience. Those who lack healthy coping mechanisms are more likely to become overwhelmed, make poor decisions, or have difficulty bouncing back from stressful situations.


  • Mindfulness & Deep Breathing: Practice focusing on the present moment and engage in deep breathing exercises to calm your nervous system.
  • Exercise: Physical activity is a powerful stress reliever and mood booster. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • Get Enough Sleep: Lack of sleep worsens stress and makes it harder to cope. Prioritize 7-8 hours of quality sleep each night.
  • Connect with Others: Nurturing social connections provides vital emotional support and helps you feel less isolated during stressful times.
  • Set Boundaries: Learn to say “no” to protect your time and energy. It’s okay to set limits and prioritize your own well-being.
  • Seek Professional Help: If stress feels unmanageable, therapy can provide you with additional tools and support for developing healthy coping strategies.

A study found that mindfulness-based stress reduction (MBSR) programs can decrease psychological distress and improve well-being in adults. (Source: NLM)

Example: A person easily gets overwhelmed at work, leading to snappy responses and procrastination. They might practice a 5-minute deep breathing break during stressful moments, and schedule regular walks during the workday to help manage stress levels.

Resistance to Change

Life is filled with unexpected shifts and transitions – everything from job changes to relationship shifts to major life events.

Resistance to change makes it difficult to adjust to new situations, prolonging stress and hindering your ability to move forward positively.


  • Challenge Rigid Thinking: Recognize that change is a natural part of life. Instead of clinging to the “way things were,” practice looking at change as an opportunity for growth.
  • Focus on What You Can Control: You may not have control over the change itself, but you can control your attitude and response. Focus on the areas where you can make choices and exercise influence.
  • Maintain a Problem-Solving Mindset: Break down the challenges change causes into smaller, more manageable tasks. Devise action plans to proactively address any adjustments you need to make.
  • Build Your Tolerance for Uncertainty: Accept that you won’t have all the answers at the start. Practice taking small steps without needing to know the complete outcome in advance.
  • Seek Support: Talk to friends, family, or a therapist about your anxieties surrounding change. Sharing your concerns and getting support helps you gain perspective.

Example: Someone loses their job unexpectedly and is afraid of finding a new one. Instead of dwelling on what they’ve lost, they might focus on updating their resume, reaching out to their network, and practicing positive affirmations to build a sense of confidence.

"Our greatest glory is not in never falling, but in rising every time we fall."

Accomplishing goals with perseverance and resilience Confucius

Lack of Support

Feeling isolated and unsupported during difficult times can seriously undermine your resilience. Having a trusted network of people you can rely on is essential for navigating life’s inevitable ups and downs.


  • Reach Out to Existing Friends and Family: Let those in your existing network know you need their support. Sometimes simply asking for a listening ear or a shoulder to lean on can make a huge difference.
  • Join Support Groups or Communities: Seek out groups relevant to your situation – whether they’re focused on a specific challenge or simply provide general support. Online or in-person communities offer a safe space to connect with others who understand your struggles.
  • Consider Therapy: A therapist can provide invaluable emotional support, a listening ear, and guidance as you build your resilience.
  • Nurture New Connections: Be open to making new friends or joining groups based on your interests. Shared hobbies or activities can lead to supportive, lasting friendships.
  • Be a Good Friend Yourself: Reciprocity is crucial in strong friendships. Be the kind of supportive and reliable friend that you would like to have in your own life.

Example: A new parent is feeling overwhelmed and isolated. They might join a parenting support group, reach out to other parents they know, or consider hiring a babysitter to get some much-needed self-care time with a supportive friend or partner.

Limiting Beliefs

Limiting beliefs are deeply ingrained negative thoughts about yourself, your abilities, or the world around you.

These beliefs, often formed in childhood or through past experiences, can hold you back and make it hard to believe in your own potential for growth and resilience.


  • Identify Your Limiting Beliefs: Start by examining your negative thought patterns. Ask yourself, “What do I often tell myself about my abilities or potential?”
  • Question the Validity: Are these beliefs accurate? Look for evidence that contradicts them. Have you had successes that counter the limiting belief?
  • Visualize Success: Picture yourself achieving your goals and overcoming challenges that align with your new, empowering beliefs.
  • Take Action: Challenge your limiting beliefs by stepping outside your comfort zone and trying things that the old belief would have told you were impossible. Small victories help solidify your new positive outlook.

Example: Someone constantly doubts if they’re capable of getting a better job. They might challenge the belief by gathering evidence of their skills, getting career counseling, and taking a small step like updating their resume.

Reaching goals using perseverance and resilience

The road to resilience won’t always be easy. It’s normal to encounter obstacles along the way. By recognizing these common roadblocks and employing the strategies we’ve discussed, you can develop the tools to navigate them successfully.

Every challenge you overcome strengthens your resilience muscle, preparing you to handle whatever life throws your way with greater confidence and adaptability.


Building resilience is an ongoing journey, not a destination. By understanding the core elements of resilience, setting S.M.A.R.T. goals, cultivating coping mechanisms, and overcoming obstacles, you’re well on your way to developing a more adaptable and empowered outlook on life.

Next Steps

  • Choose Your Focus Area: Reflect on the sections of this article that resonated most with you. Identify 1-2 specific areas where you’d like to further develop your resilience.
  • Set a New S.M.A.R.T. Goal: Write down a new resilience goal using the framework we’ve discussed.
  • Take Action: Implement one of the strategies introduced. This could be starting a mindfulness practice, journaling, seeking support, or any of the other tools we’ve covered.

To Remember…

  • Resilience is a Skill: Resilience can be learned and strengthened with practice – much like building a muscle.
  • Progress, Not Perfection: Celebrate even the smallest wins. Every step forward, no matter how small, reinforces your progress.
  • Seek Support: Don’t hesitate to reach out for help when you need it. Friends, family, support groups, or a therapist can offer invaluable guidance and encouragement.
  • Be Kind to Yourself: Developing resilience takes time and effort. Show yourself the same compassion and understanding that you would offer a close friend.

The ability to bounce back from setbacks, handle stress effectively, and adapt to whatever challenges come your way are incredibly valuable skills that will serve you well throughout your life.

By consistently practicing the strategies we’ve covered, you’ll cultivate a resilient mindset that will allow you to weather any storm and emerge even stronger.

Frequently Asked Questions

What are SMART targets for resilience?

SMART targets for resilience focus on developing the internal skills and habits that help you bounce back from challenges.

Examples include: “I will practice mindfulness for 10 minutes each day to manage stress” or “I will reframe negative thoughts and focus on solutions when problems arise.”

What is the core of resilience?

At its core, resilience is the ability to adapt to change and adversity. It involves coping with stress effectively, maintaining optimism in the face of setbacks, and believing in your ability to overcome challenges.

What is a resilient attitude?

A resilient attitude involves maintaining a sense of hope and possibility, even during difficult times. It means focusing on what you can control, adopting a problem-solving mindset, and learning to see challenges as opportunities for growth.

Is resilience a value or skill?

Resilience is both a value and a skill. It’s a value because it speaks to the importance of perseverance and adaptability. It’s a skill because these qualities can be learned and strengthened through practice.

What drains resilience?

Several factors can drain resilience, including: chronic stress, lack of social support, negative self-talk, perfectionism, and unhealthy coping mechanisms. Addressing these factors is crucial for building and maintaining a strong reserve of resilience.

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