How to develop grit

Develop grit by repeatedly choosing manageable, deliberate discomfort and practicing staying composed through it—without pushing beyond safe limits. 1

• Set a target number of “walls”: In a cold shower or immersion, count the points when you feel a strong urge to stop. Decide on a safe target beforehand—for example, three walls—and get out after you have crossed them. 2
• Scale the challenge to the day: Your resistance and resilience vary. Adjust the number of walls, temperature, or duration gradually, and stop before the exposure becomes dangerous. 3
• Use other challenging activities: Safe, difficult psychological or physical activities can also practice leaning into challenge and persistence. 4
• Practice composure under stress: Cold exposure raises epinephrine and norepinephrine. Notice the stress response and work on keeping your mind clear and calm while you experience it; that is the resilience practice. 5