The Ryan Hanley Show
6 Resilience Building Habits that are Easy to Adopt - Ryan Hanley
Mon, 27 Jan 2025
Ryan Hanley dives into 6 easy-to-adopt habits for building resilience, inspired by research, real-world experience, and stories of top performers. These habits are designed to help you push through challenges, reduce stress, and improve mental and physical strength. Whether itβs practicing optimism, embracing the power of βyet,β or learning how to recover instead of quitting, this episode offers actionable insights to help you become more resilient in every aspect of life. Β π― Takeaways: Optimism is a game-changer: Focus on what you can control to build a positive and resilient mindset. Micro-gratitude rewires your brain: Simple gratitude practices reduce stress and improve your outlook. Physical strength fuels mental strength: Small physical activities can instantly improve your mood and energy. Β π¬ Sound Bites: "What if I told you that building resilience doesnβt require years of struggle or endless self-discipline?" "It is very difficult to have fear for tomorrow when you're grateful for today." "Resilience is a skill, not a superpower. You build it, you cultivate it." Β π Chapters: 00:00 - Introduction: Resilience in Modern Life 02:33 - Habit 1: Optimism β Controlling Your Focus 05:07 - Habit 2: Micro-Gratitude β Small Practices, Big Impact 08:27 - Habit 3: Physical Strength for Mental Strength 12:09 - Habit 4: The Power of Yet β Reframing Challenges 14:33 - Habit 5: Resilient Networks β Contagious Support Systems 15:53 - Habit 6: Learn to Rest, Not Quit β The Importance of Recovery 18:21 - The Story of Anthony Robles: A Resilience Icon 20:52 - Final Thoughts: Resilience Is a Skill Β π ππ’πππ’πͺ π π π’π‘: Website: https://go.ryanhanley.com/ Course Page: https://masteroftheclose.com/ Apple: https://podcasts.apple.com/us/podcast/the-ryan-hanley-show/id1480262657 Spotify: https://open.spotify.com/show/5AZFuTiQsgS9hMQDDdtlOr?si=98432b7806534486 Instagram: https://www.instagram.com/ryan_hanley
Chapter 1: 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.
Chapter 2: 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.
Chapter 3: 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.
Chapter 4: 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.
Chapter 5: 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?
Because we all find ourselves in storms at different times, and it's easy to go down the pessimistic road. But the more you can hold on to that optimistic path, the better your life is going to be. Winston Churchill has a great quote on this. A pessimist sees the difficulty in every opportunity. An optimist sees the opportunity in every difficulty. Winston Churchill was kind of a gangster.
Chapter 6: Why are resilient networks important?
All right. Resilience building habit number two, micro gratitude and putting a micro gratitude practice in place. So let's talk about both gratitude and what it means to have a micro gratitude practice. Gratitude rewires our brain. When we take a moment to show appreciation and gratitude for even the small things in our life, our brain sees these as opportunities instead of threats.
Chapter 7: How can learning to rest improve resilience?
It's very difficult to have fear for tomorrow when you're grateful for today. I'm going to say that again. It is very difficult. to have fear for tomorrow when you're grateful for today.
There's a study that came out from the University of California at Davis, and it found people who wrote down daily gratitudes experienced a 23% reduction in cortisol levels, which meant that they were able to manage stress and energy better than their peers who did not practice. who did not write down things that they're grateful for on a day-to-day basis.
So we can make this super easy either before bed or when you wake up in the morning, you're having your cup of coffee. I like the morning personally to write little notes down. You know, I have a journal. I don't necessarily journal, like write out full pages. Sometimes I just write down thoughts, you know, whatever's most pertinent on my brain. And I try to write down at least one, but
Chapter 8: What can we learn from Anthony Robles' story?
two or three, if I can, things that come to my brain that I'm grateful for today. What am I grateful for right now? You're drinking that cup of coffee. This takes two, three minutes, five minutes tops while you're sitting there. And I'm sure you can find five minutes in your morning. But if you do this right, you are rewiring your brain to reduce stress chemicals and
and hormones, as well as position yourself for a optimistic, positive outlook on the day. Because if you've already shown gratitude for something, which naturally reduces your stress in your body when you get to work or you get to whatever you have to do that day, one, you're less stressed. Two, you're approaching it immediately from an optimistic, positive standpoint.
Absolutely incredible practice, right? Melody Beatty has a quote on this. Gratitude turns what we have into enough. And for those ambitious out there, the ambitious people who are listening to this, oftentimes the word enough comes with a lot of negative connotations.
And I would encourage you to understand that it's really finding harmony in our belief that we are enough with a focus on getting better. Because if you don't believe you're enough, then doubt, shame, regret, a lot of negative feelings will fill you if you don't feel like you're enough in the moment.
However, if we rest on enough and we never get better, then ultimately we find ourselves stagnated, which we ultimately don't want as well. And this is a whole nother podcast on how we balance these things and you know, find that harmony in our life between being enough and wanting more.
But gratitude is huge for understanding that you are enough right now, even if you do want to put yourself in a better place in the future. All right. Resilience building habit number three. Physical strength for mental strength. A strong body supports a strong mind. This one is probably beat up by every fitness guru, thought leader, health guy, gal out there.
However, it is absolutely positively true. If you want to get better in the next 60 seconds, hit pause on this video or pause on this recording wherever you are. If you're sitting down in a chair, get up out of the chair, get down on the ground and do 10 pushups. Just do 10 solid pushups. Do five pushups. If you got to do them from your knees, do them from your knees.
You do 10 pushups right now and stand back up. You will immediately feel better. Immediately, whatever's going wrong, just do 10 pushups. If you can't do pushups, right? Just do air squats. Just stand up wherever you are. You're already standing, right? As long as you're not in a place where this would, you know, get you physically injured, right? Just do 10 air squats.
You will immediately feel better. Now, that's not enough for a lifetime, but it's a start. And if you're having a bad day, I literally sometimes when like stuff is hectic and going crazy and like I'm just flustered and maybe overwhelmed by the amount of work or something didn't go the way I wanted to or I can't figure out something with a project I'm working on.
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