Do you have Grit?

Why do we even want Grit?  In the development and growth of positive psychology, researchers are looking for ways to explain success.  If we can identify the precursors or necessary traits for success then we can figure how to target them developmentally.  Development of Grit would hopefully produce happier children, more successful students and more successful employees.

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Dr. Angela Duckworth has been studying Grit and self-control, the two best predictors of success, since at least 2004.  She has conducted robust studies in various venues such as the National Spelling Bee, United States Military Academy at West Point and Ivy League undergraduates, evaluating these factors and their relationship to success.  She ultimately defined Grit as perseverance and passion towards long-term goals.  Previously, intelligence was thought to be the primary predictor of success.  So while her research still supports intelligence as a predictive factor in success, intelligence is not as a strong of predictor of success as Grit is.  What does that mean?  Worry less about intelligence and more about developing Grit in young people.

While this theory is not new as an early researcher of intelligence, Terman (of the Stanford-Binet intelligence test) put forth that perseverance is at least as important as intelligence in predicting success in 1947.   From intelligence research, the exploration of success factors turn to personality factors as predictors of success.  The Big Five model defined and measured a number of personality traits.  Later uses of the related measures revealed that the personality of trait of conscientiousness is more related to success than other personality factors.

Dr. Duckworth, who worked with Dr. Martin Seligman the father of positive psychology, whittled down the ideas of conscientiousness and self-control, demonstrating that Grit and self-control can be different for each individual. The key piece in Grit is that the individual perseveres with long term goals, where a conscientious person may finish their tasks at hand because they value being responsible but may not have longer term perseverance.  Self-control, as it relates to focus on long term goals, is also a factor since self-control independently measured is not a predictor of success, probably indicating excessive amounts can reduce creativity and experimentation.

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The implications of Dr. Duckworth’s research will probably continue to influence parenting and education.  We must develop effective parenting and teaching styles that will encourage Grit from a young age.  Colleges and the business world can take advantage of the research now in its ability to predict success, therefore allowing it to be part of a selection process as demonstrated in the West Point case.

For more information on your own strengths and Grit, log on to the Authentic Happiness website for a number of interesting self-report assessments.

Duckworth, A.L., Peterson, C., Matthews, M.D., & Kelly, D.R. (2007).  Grit: Perseverance and Passion for Long-Term Goals. Journal of Personality and Social Psychology (92), 1087-1101.  DOI: 10.1037/0022-3514.92.6.1087

5 Must Have Mental Skills for Athletes

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Athletics isn’t just about the physical skills and competition; there is a mental game too. Developing mental toughness or psychological skills will help athletes at all levels achieve the success they want. The ultimate goal of mental skills training is to increase your ability to self-regulate and less the effect of the environment on your physical and emotional state.

1. Visualization

Visualization is the use of imagery to facilitate performance. Uses and benefits include improved concentration, improved motivation, build confidence, control emotions, practice skills, practice strategy, and prepare for competition.   Visualization and imagery can evoke all of the same emotions as actual events do, especially if all the senses are engaged. If you are brand new to visualization try starting with beginner techniques. You can also use guided imagery CDs or work with a sports psychologist to get a routine down.

2. Self-talk

How you talk to yourself can have a large impact on your performance outcomes. Stemming from self-efficacy research, we now realize that feeling like you have the skills necessary to accomplish something is actually more important than actually having the skills. Watch what you say to yourself during practice, before and after performances or competition. If it’s negative you need to change it. Find some practical strategies here.

3. Arousal Control

Everyone gets nervous during competition. But how nervous you get can negatively impact performance. If competition anxiety is too high, athletes can lose focus and concentration on the task at hand, leading to mistakes. Learning to control arousal and anxiety starts with awareness of what is going on before, during, or after competition. What are you thinking about and how does your body feel? Progressive relaxation, deep breathing, and biofeedback are the top recommended techniques for managing arousal and anxiety.   Developing a meditation routine can also be effective.

4. Goal Setting

All athletes need goals to help them stay motivated and striving for excellence. If you don’t know what you want then why try very hard? Goals that are SMART (specific, measurable, attainable, realistic/relevant, and time-sensitive) provide the best focus towards the end result. Goals should be broken down by categories such as athletic career goals, season or long term goals, and short term training goals. The short-term training goals like run a mile 30 seconds faster than yesterday should be building blocks towards longer term goals

5. Pre-performance/competition routine

Developing a pre-performance routine is essential for feeling ready to perform at your best. You can incorporate any or all of the arousal control techniques listed above. They work well when combined with visual imagery of the performance. Be sure to include some positive self-talk mantras. Some people listen to music in order to get “pumped” or focused for competition. Choose your music carefully by trying it out well before the competition and noting how you feel. Some music can get you too amped up and make it difficult to perform. Your pre-competition music is not as likely to be as exciting as your training music.