Though society loves to attribute success to talent and genius, it often comes down to something simpler: the willingness to keep putting one foot in front of the other.
Everything you want requires consistent pursuit. That’s why developing your ability to persevere can be the difference between a dream staying a dream and becoming your reality. Learning how to move forward despite setbacks (and there will be setbacks 🫣) not only helps you reach difficult goals, but it also:
⭐ Builds self-confidence and self-efficacy
⭐ Strengthens your resourcefulness
⭐ Makes you more dependable and trustworthy
⭐ Improves your flexibility and self-control
⭐ Supports the development of other character strengths
Beyond these benefits, perseverance also changes how success feels. American social psychologist Leon Festinger argued that we’re wired to justify our efforts, and a 1959 study supporting his theory found that the harder we work for something, the more we value it.
In other words, the more time, energy, or discomfort we invest in a pursuit, the more it matters to us. Perseverance doesn’t just help us reach our goals. It helps us shape a meaningful life.
Perseverance is a widely misunderstood word. People equate it to willpower, confuse it with persistence, and overlook the skill and structure it actually requires.
Though its true definition — the voluntary continuation of a goal-directed action despite difficulties or discouragement — makes it feel a little abstract, this character strength is grounded in reality. Because it’s all about what you do when things get hard.
Maybe you prepare for roadblocks by designing a sustainable approach with scheduled breaks 🧘 and milestone rewards 🍪.
Maybe you reframe obstacles as opportunities 🤔 (or choose to ignore them 🤷).
Or maybe you harness whatever energy you have left to push through and finish what you started 🧑💻, even if the final result isn’t what you thought it’d be.
As Ryan M. Niemiec and Robert E. McGrath note in The Power of Character Strengths, persevering can take many forms. But beneath it all is the same adaptable drive that keeps you going, no matter what you’re up against.
So, what makes that drive possible?
Perseverance isn’t fixed, but it tends to show up more in certain personalities. The way you think, respond, and navigate challenges shapes how naturally inclined you are to see things through, and research points to several key traits that make it easier to stay the course.
💪 Self-Efficacy: If you believe in your ability to get things done, you’re more likely to keep going, regardless of difficulty, setbacks, or time commitment (W.U. Meyer, 1987; H. Weiss & Sherman, 1973; Multon, Brown, and Lent, 1991).
🙂 Self-Esteem: Liking yourself doesn’t mean you’ll persevere. But research shows that people with higher self-esteem are better at knowing when to keep going and when to walk away (Janoff-Bulman & Brickman, 1982; McFarlin, 1985; Sandelands, Brockner, & Glynn, 1988). They’re also more willing to risk failure when a goal truly matters to them (DiPaula & Campbell, 2002).
☀️ Optimism: Your outlook plays a big role in how likely you are to follow through, especially when things don’t go as planned. If you see setbacks as temporary — rather than a personal curse you can’t shake — you’re more likely to remain undeterred (Peterson, Maier, & Seligman, 1993; Peterson & Seligman, 1984; Peterson, 2000).
🔨 Hardiness: Staying in control of your emotions when things get tough is a strong indicator of perseverance (Zaleski, 1988; Kobasa, Maddi, & Kahn, 1982, p. 169). That’s because hardy people tend to believe that they can influence outcomes and that change is a positive challenge (Kobasa, 1979).
📝 A Type-A Personality: Not all Type-A individuals are wired to persevere. Personality is complex, and the connection isn’t that simple (Strube & Boland, 1986). However, people with opposing tendencies, like procrastination, are more likely to struggle with following through (Ferrari, 1993).
⏳Past Experiences: When your effort has paid off before, you’re more likely to keep trying. People rewarded for their efforts tend to push harder over time than those rewarded for low-effort behavior (Eisenberger, 1992).
Like any character strength, perseverance shows up differently from person to person. But anyone can develop their knack for pushing on with the right awareness and approach. Understanding what drives us to continue (and, more importantly, what leads us to quit) is the first step.
Throwing in the towel is not a reflection of who you are. But many people see quitting as undeniable proof that they don’t have what it takes — be it intelligence, talent, or discipline — to achieve their goals.
That’s a shame, because what looks like a personal failure is often the result of predictable psychological patterns. Patterns that you can break once you recognize them for what they are. Here are a few common examples:
1️⃣You’re protecting your ego
Failure isn’t just disappointing. It can feel like a threat to your self-esteem. Research shows you’re more likely to withdraw after failure, especially when you feel like others are judging your efforts (Geen, 1981).
To protect that sense of self, you might engage in what psychologists call self-handicapping:putting obstacles in your way so failure feels less personal, like procrastinating, under-preparing, or not fully committing. That way, if things don’t work out, it’s easier to blame your lack of effort rather than your lack of ability (Ferrari & Tice, 2000; Rhodewalt, Saltzman, & Wittmer, 1984).
2️⃣You’ve run out of steam
The self-control necessary to persevere requires energy, of which you don’t have an unlimited resource to pull from. Studies show that once you’ve exerted it by regulating emotions or resisting temptation on one task, you’re less likely to finish another (Muraven, Tice, & Baumeister, 1998; Baumeister, Bratslavsky, Muraven, & Tice, 1998).
To replenish those reserves, focus on improving your mood. Positive emotions have been shown to help you work longer and perform better on challenging tasks (Tice, Dale, & Baumeister, 2003; Kavanagh, 1987).
3️⃣You have a natural tendency to quit
We all do. It’s human nature to avoid failure, as it can hurt our self-esteem and deplete our energy (see above). Though the right tools can ease the burden of persevering, quitting will always feel natural. The best thing you can do is investigate it.
Maybe you feel drawn to quitting because you’re self-sabotaging or low on energy. But maybe, just maybe, it’s a signal — not a failure — that something needs to change.
Perseverance is only as good as what you’re persevering towards. Every aim has a cost, and only you can determine whether that cost is worth it. There are, however, some instances in which keeping on isn’t the best idea.
Research has found that perseverance spikes when we expect success after an initial failure (E. Jacobs, Prentice-Dunn, & Rogers, 1984). That jump has been found among gamblers who almost win on slot machines 🎰, as they see the proximity to riches as a sign of what could be (Kassinove & Schare, 2001).
Though many scholars consider perseverance as a necessary tool for entrepreneurship, the presence of this strength doesn’t always predict success (McClelland, 1987). This can result in a dogpile of problems, considering how people are more likely to stay the course after they’ve invested time ⌚, energy ⚡, and money 💰, even if it’s smarter to walk away (e.g., Staw, 1976).
Mindlessly moving forward in the direction of your goals may sound nice on a motivational poster, but it isn’t good advice. Experts say you should persevere only when success is a reasonable possibility (Janoff-Bulman & Brickman, 1982).
Some of that is out of your hands — but not as much as you think.
If you want to persevere when the odds are stacked against you, stop treating motivation like a feeling and start treating it like a system. Expectancy-value theorists have long recognized that follow-through comes down to two things: (identity) believing you can succeed ➕ (value) caring about the outcome (Feather, 1961; Koestner & Zuckerman, 1944; Burger, 1985). When both are in place, staying driven becomes almost automatic.
Want to strengthen those two drivers? Here are a few research-backed ways to do it:
🏆 Adopt a mastery mindset. Focus on getting better, not just getting it right. People who are driven to improve (rather than prove themselves) are more likely to stick with challenges over time (Hupp & Abbeduto, 1991; Dorsel & Salinsky, 1990; Ames, 1992).
🧠 See yourself as an achiever. Identifying as someone who succeeds can increase your drive to follow through, especially when your goals feel tied to your sense of self (McClelland, Atkinson, Clark, & Lowell, 1953; Trope, 1975; Atkinson & Litwin, 1960; Nygard, 1977).
♥️ Make it meaningful. You’re more likely to follow through on tasks that feel connected to who you are or what you care about. Intrinsic motivation — doing something because it’s interesting or important to you — has been linked to greater perseverance time and time again (Vallerand & Bisonette, 1992; Hyland et al., 1988).
🤔 Keep things interesting. Whether it’s a change of scenery or a bit of gamification, small tweaks can make a task more enjoyable and easier to stick with (Sansone, Weir, Harpster, & Morgan, 1992; Werner & Makela, 1988).
🏋️ Play to your strengths. You’re naturally more likely to persevere in areas where you feel capable. Building skills over time can reinforce your belief that success is within reach.
A motivation system only works if you use it. Now that you know what drives the strength of staying driven, it’s time to put it to the test.
It’s no secret that achieving goals requires work. But according to The Power of Character Strengths, perseverance is most effective when you’re utilizing two different types of effort.
✅ Substantial effort: intense, maximum-strength exertion best saved for short bursts
✅ Sustained effort: ongoing, moderate exertion that can be maintained over long periods
Though substantial effort can result in some exciting quick wins, it’s often the mundane sustained effort that will take you over the finish line. But people with a highly developed sense of perseverance know when and how to use both types to maintain their motivation and enjoy the process of achieving.
Leveraging the right kind of exertion is just one piece of the puzzle. Knowing when to push and when to pause ensures that you use that effort wisely.
That question is worth asking during any pursuit 👏. Because while people may see perseverance as a permission slip to do more, more isn’t always advised. Like all traits mapped out in The Power of Character Strengths, it can be over- and underused.
⬆️ Overuse: pushing past the point of no return.
Too much perseverance can look like stubbornness — best exemplified by continuing to push forward even when something isn’t working. If left unchecked and fueled by high or unrealistic expectations, that drive can tip into obsession and lead straight to burnout.
To counter, practice the art of stepping back and reassessing. Seek input from people you trust and be honest with yourself about whether the goal is still worth pursuing, or if it’s time to pivot.
⬇️ Underuse: giving up too soon.
Too little perseverance manifests as procrastination that inevitably gives way to quitting, justifiably blamed on a lack of skills, knowledge, or interest. But in reality, expectations were likely too high, and the task wasn’t set up for success.
To counter, break up your big goal into more manageable steps. The more small wins you stack, the more likely you are to stay engaged and follow through.
Calibrating your effort won’t help you avoid setbacks altogether. But like choosing when to push and when to pull, how you frame failure is what keeps you in the game 😎.
Not all failure is your fault. Systems break. People drop the ball. Circumstances change. Sometimes the rug does get pulled out from under you. But blaming the rug won’t get you anywhere 🙅.
Responsibility fuels perseverance,even when things are technically out of your control. Viewing setbacks as a reflection of your own lack of effort — not a ding on your ability 👎 or a sign from the universe that you should stop 🛑 — gives you something to work with. You can show up the next day with a clearer plan, more intention, and a willingness to try again.
Focusing on your effort reinforces the belief that your actions shape the outcome. Few things are more motivating than feeling like you have influence. Once you’re operating from that place, it becomes easier to help others tap into it too.
