1. Focus on What You Can Control
☐ Do the best you can with what you can control, and let go of the rest. Anchor yourself in controllable actions, not external chaos.
☐ Rotter, J. B. (1966). Generalized expectancies for internal versus external control of reinforcement. Psychological Monographs.
2. Adopt a Growth Mindset
☐ See challenges and social comparisons not as threats, but as invitations to learn and grow. The healthiest approach is to focus comparisons on learning opportunities rather than identity validation. Compare skills, effort, and strategies you can adopt, not innate worth. If a comparison makes you feel “less than,” reframe: “What can I learn from this person?” If it makes you feel “better than,” use it to practice gratitude instead of superiority.
☐ Dweck, C. S. (2006). Mindset: The New Psychology of Success.
☐ Collins (1996) and Lyubomirsky & Ross (1997) show that the healthiest approach is to focus comparisons on learning opportunities rather than identity validation.
3. Nurture Relationships First
☐ The quality of your relationships is the strongest predictor of your well-being. Invest in trusted, supportive connections; they protect you in times of stress and uncertainty.
☐ Waldinger, R., & Schulz, M. S. (2010). The Harvard Study of Adult Development. Harvard Medical School.
4. Choose Meaning Over Comfort
☐ Those who have a ‘why’ to live can bear almost any ‘how.” Purpose anchors you when life feels unfair or chaotic.
☐ Frankl, V. E. (1946/2006). Man’s Search for Meaning. Beacon Press.
5. Master Self-Regulation
☐ Discipline outperforms raw talent in the long run. Mastering impulses and habits is more powerful than talent alone. Progress comes not from heroic bursts, but from steady, repeatable practices. Build Small, Consistent Habits.
☐ Mischel, W. (2014). The Marshmallow Test: Mastering Self-Control.
☐ Clear, J. (2018). Atomic Habits. Avery.
6. Practice Gratitude Over Comparison
☐ Gratitude turns what we have into enough. Shift focus from others’ highlight reels to your own daily gratitude.
☐ Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens. Journal of Personality and Social Psychology, 84(2), 377– 389.
7. Resilience = Stress + Recovery
☐ Resilience is not avoiding stress but learning how to recover from it. Build resilience by balancing challenge with rest, reflection, and self-care.
☐ Meichenbaum, D. (1993). Stress inoculation training: A 20-year update. In R. L. Woolfolk & P. M. Lehrer (Eds.), Principles and practice of stress management.
8. Serve Others to Strengthen Yourself
☐ When you lift others, you rise too. When in doubt, serve—it gives perspective and meaning.
☐ Post, S. G. (2005). Altruism, happiness, and health: It’s good to be good. International Journal of Behavioral Medicine, 12(2), 66–77.