On achieving commitment, challenge and control
Hardiness is a personality trait first introduced by Suzanne Kobasa in 1984. She defined hardiness as “having the components of commitment, challenge and control.” Beyond these three factors, Kobasa suggested that hardiness was associated with “strong resistance to negative feelings induced by adverse circumstances.” This week, I will go a little deeper into Kobasa’s theory as it relates to health and wellness programs. Plus, I will introduce an exercise that presents adverse circumstances to build more resilience.
Having been involved in health behavior change professionally for more than two decades, I have seen all personality types. Type A, Type B, extroverted, introverted, and everything in between. In my experience, living an active lifestyle isn’t necessarily predicated on one’s per- sonality type. However, the process of behavior change is, in my opinion, influenced by one’s hardiness.
The first of Kobasa’s three components of hardiness is challenge. More specifically, challenge is “the ability to view all situations as potentially positive with successful outcomes.” Those early morning workouts, lofty goals and final few repetitions are all influenced by one’s viewpoint of the challenge. Some people rise to the challenge and are motivated by the opportunity.
Commitment, as Kobasa described it, is the perception of “being a vital and active participant in their own lives.” In other words, hardy people believe that their actions are not only influential, but an absolute requirement to experience a sense of purpose in their quest to achieve.
The final component of Kobasa’s hardy personality definition is control. At its most basic level, Kobasa explains, “control is a sense of power.” Control is important within the health and fitness realm because without it, there is also a lack of hope. As long as someone feels they have control over their own destiny, there’s always a flickering light that allows the person to push forward.
I’ve seen each of these components fluctuate within people striving to become a healthier version of themselves. Without fully realizing it, I have been an active participant in building one or more of them to achieve a desired behavior change. As I think back on those experiences, I’m amazed at how far some of my clients moved in each of these areas.
January and February are the perfect time to take stock of these areas within oneself, especially as they relate to health behaviors. Even the simplest behavior change initiative like “dry January” requires a sense of commitment, challenge and control. Achieving this type of goal can be a stair step toward the next improvement, and can have a snowball effect.
This week’s exercise certainly meets the challenge category, and requires a sense of hardiness to complete correctly.
1. Select a light pair of dumbbells and hold one in each hand.
2. Allow your arms to hang naturally at your sides.
3. From here, raise the dumbbells up in front of your body with the arms completely outstretched (front raise). Return to the starting position.
4. Now, raise the dumbbells to your sides with the arms completely outstretched (lateral raise). Return to the starting position.
5. Finally, lean forward until your torso is at 45 degrees.
6. Now raise the dumbbells to your sides again and slowly lower back to the starting position.
7. Continue alternating these three lifts until you’ve performed 12 of each without rest.
I’d venture to guess that anyone reading “Master Class” has a higher than average hardiness factor. Otherwise, the topic probably wouldn’t be of interest and there wouldn’t be a desire to acquire more knowledge on the topic. Personally, I know that I can make improvements in each of these areas — even if just incrementally. Let’s take those strides together!