Why do some people seem unstoppable, while others give up at the first sign of resistance? It isn’t talent. It isn’t luck.
It’s grit — the ability to persist through setbacks, boredom, and frustration in pursuit of a long-term goal. Let’s break down the science behind grit and how you can cultivate it.
What Exactly Is Grit?
Psychologist Angela Duckworth, who popularized the term, defines grit as passion and sustained persistence applied toward long-term achievement, with no particular concern for rewards or recognition along the way.
In her research, she found that grit predicts success better than IQ or talent in many fields — from military training to spelling bees.
Why Talent Alone Isn’t Enough
We often idolize “natural geniuses,” but studies show that raw talent only takes you so far.
Talent gets you started; grit keeps you going when progress feels invisible.
Duckworth’s landmark studies at West Point showed that cadets with higher grit scores were more likely to finish the brutal “Beast Barracks” training than those with higher physical or cognitive scores.
The Role of Passion
Grit isn’t just about working hard — it’s about working hard on something you deeply care about.
People with grit often have a deep, enduring passion that sustains them over years. According to Duckworth, this passion is what prevents them from bouncing between hobbies or goals at the first sign of boredom or struggle.
How Grit Protects You From Burnout
Interestingly, grit also serves as an emotional shield. When you have a strong “why,” you can endure a lot more discomfort.
Research shows that people who score high on grit scales report greater life satisfaction and lower rates of depression (Duckworth & Quinn, 2009).
How to Build Grit
Here’s the good news: grit isn’t a fixed trait. You can cultivate it through deliberate practice.
1️⃣ Embrace the “Hard Thing Rule”
Duckworth suggests always working on something that:
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Demands daily deliberate practice.
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Feels uncomfortable.
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Has clear goals and feedback.
2️⃣ Find a Deep Why
Connect your effort to a purpose bigger than you. This intrinsic motivation is what carries you through setbacks.
3️⃣ Celebrate Small Wins
Gritty people don’t just focus on the end goal — they find meaning in every step along the way.
4️⃣ Build a Growth Mindset
Stanford psychologist Carol Dweck’s research shows that believing your abilities can improve through effort (growth mindset) reinforces grit and resilience.
Final Thought
Grit isn’t glamorous. It’s not viral or flashy. But it’s the common thread among people who achieve extraordinary things.
If you can learn to stick with something long after the excitement fades, you’ll separate yourself from almost everyone else.
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References & Academic Sources
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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(6), 1087–1101.
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Duckworth, A. L., & Quinn, P. D. (2009). Development and validation of the Short Grit Scale (Grit–S). Journal of Personality Assessment, 91(2), 166–174.
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Dweck, C. S. (2006). Mindset: The New Psychology of Success.