How to Develop a Resilient Mindset, According to Science

When you think of resilience, you might picture grit, mental toughness, or the ability to bounce back from setbacks. It’s a quality we often associate with high performers—those who navigate pressure calmly, adapt quickly, and keep moving forward, especially in high-stakes environments.

However, resilience is a psychological quality that can be developed through proper habits, rather than just an innate character trait some people possess. This means that if you don’t consider yourself very resilient now, you can change that with the right habits.

According to the American Psychology Association, resilience is “the process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands.” Resilience is influenced by a wide range of factors, including your worldview, social support, and coping strategies.

So, how do you begin to cultivate this powerful capacity? Here’s what science suggests.

The Neuroscience of Resilience

When the brain encounters stress, it activates the fight-or-flight response. But without resilience—the ability to recover and reset—these responses can lead to mental health challenges, reduced quality of life, and long-term consequences, according to Biological Psychiatry.

Additionally, studies have found biological differences in the brains of more resilient people versus less resilient ones. An article published by the Dana Foundation calls this lack of resilience a “failure of plasticity,” saying, “Vulnerable individuals, mouse or human, suffer the consequences of a brain that has changed in response to stress or trauma but which, for reasons yet unknown, is unable to continue to adapt in ways that compensate for those damaging alterations.” Put another way, they experience the negative side of plasticity, such as stress-induced adaptations, but not the positive side, like compensatory adaptations. As a result, they remain stuck in a disordered psychological state.

This “plasticity” refers to “neuroplasticity,” or the brain’s ability to form new neural connections to adapt. So, while resilience is more or less “stored” in the brain, it can still be changed.

Growth Mindset: The Foundation of Resilience

According to research from Stanford psychologist Carol Dweck, mindset plays a key role in resilience. She identifies two types: fixed and growth. A growth mindset views skills, traits, and circumstances as adaptable, while a fixed mindset sees them as unchangeable.

When faced with challenges, those with a growth mindset tend to focus on solutions and learning rather than dwelling on what went wrong. In contrast, a fixed mindset can lead to feeling stuck and limited by current abilities or resources.

The good news? Mindset—like resilience—isn’t fixed. You can train your brain to think more flexibly through small, consistent habits. For example, pause and question limiting beliefs, focus on progress over perfection, and—as Harvard Business School suggests—celebrate effort and progress, not just successes.

Resilience–Building Practices

Shifting from a fixed to a growth mindset is a powerful way to build resilience—but it’s just one piece of the puzzle. You can weave several other practices into your life to strengthen your capacity to adapt and recover.

Start with cognitive reframing: notice negative self-talk and intentionally reframe it in a positive light. Instead of thinking, “I don’t have the skills to lead my team through this,” try, “I can develop the skills I need to lead us forward.” This simple shift reinforces agency and opens the door to growth.

Mindfulness is another powerful tool. Practices like meditation train your brain to pause, observe thought patterns, and respond thoughtfully rather than react. Even just five minutes a day can help.

Lastly, don’t overlook the foundation: your lifestyle choices. Strong social connections, regular movement, restful sleep, and balanced nutrition all play vital roles in supporting your mindset and long-term resilience.

Case Studies of Resilience

Looking for examples of resilience? Celebrity resilience is probably the most well-publicized example. Some of the most notable celebrity resilience stories include those of Oprah Winfrey, who overcame childhood trauma; Michael Jordan, who turned rejection into motivation; and Malala Yousafzai, who showed exceptional courage in the face of violence.

Consider reading works by or about any of these three individuals to see their resilience in action.

Developing Your Personal Resilience Plan

To truly strengthen your resilience, consider creating a personalized resilience plan that includes clear action steps, intentional habits, and measurable goals. Incorporate daily practices that support emotional agility, such as meditation or thought journaling, followed by cognitive reframing.

Track your progress and remain open to refining your approach. If a strategy isn’t working, adapt it. After all, the ability to pivot and course-correct is at the heart of resilience itself.

The Bottom Line

Celebrity comeback stories inspire us, but neuroscience offers an even more encouraging revelation: your brain already contains the neural architecture for this same resilience, which becomes accessible to anyone willing to engage with certain science-backed practices.

Need help getting started? Work with an executive coach to begin your resilience journey and discover how small, consistent actions can transform your ability to thrive. Sign up for a complimentary call to learn more.