How much grit do you possess?

THINK you are a tough nut? Think nothing can crack you? You might be surprised by how much inner strength you have or don't have once you take this telling quiz. 

Studies have shown that more successful people aren't just talented, intelligent or gifted, they also possess a high level of perseverance.

CAROLINE James discovers why greater grittiness helps you get more out of life...

Sick of launching out of the gate and then falling at the first hurdle? You may be low on grit. In 2007, US psychologist Angela Lee Duckworth created the Grit Scale to rate human resilience. Her studies explored why the most successful people aren't just talented, intelligent or gifted, they also possess a high degree of perseverance.

Sydney psychologist Sarah-Jayne McCormick, who's worked with Olympians and celebrities, describes grit as "the display of perseverance and passion for long-term goals" shown through tenacity, resilience, ambition, conscientiousness and hard work. "Intelligence alone isn't enough," she says. But the good news is "almost anyone can build grittiness and use it to achieve life goals".

THE GRIT FACTOR QUIZ

Choose the answers you most agree with, tally your points and discover how ready you are to get going when the going gets tough.

1. You want to lose 15kg by spring. Your friend cooks amazing pastry. Do you...?

A. Tell her you can't see her until September. You don't trust yourself.
B. Keep your eyes on the prize and practise steely willpower.
C. Tell her your goal, hoping she stops cooking all banned foods in support.
D. Buckle when she offers an eclair. You don't want to be rude.

2. You've just started jogging and hear about a 10km event. Do you...?

A. Sign up on the spot. You love setting new challenging goals.
B. Sleep on it. You'd like to do it but you want to find a friend to run with.
C. Wince. There may be fitness perks but 10km is out of your comfort zone.
D. Laugh. Getting to the letterbox is one thing – 10km is just plain crazy.

3. How easily do you get distracted?

A. You have the attention span of a three-year-old.
B. You usually stay focused if the task at hand is engaging.
C. When you're "in the zone", you're often told to take your blinkers off.
D. You tend to flit from one task to the next.

4. You want to lose weight and managed to drop 5kg last month but then nothing this week. Do you...?

A. Maintain your quest but cut out all fats and carbohydrates.
B. Berate yourself. This week has made you feel like a failure.
C. Give up. It was a good start but the discipline needed is just brutal.
D. Feel surprised but continue and commit to doing more exercise.

5. Regardless of your industry, what's your long-term career goal?

A. To stay employed.
B. To get the manager's job.
C. To own the company.
D. To get a pay rise.

6. How do you view any tasks that will take years to achieve?

A. You need them. They give your days purpose and meaning.
B. You don't. You need short-term goals or you'll lose motivation.
C. You try to stick with them, but you struggle when life throws a curveball.
D. You love them but impatience means you often skip key steps.

7. When someone says "no" to you, what's your first reaction?

A. Curiosity.
B. Ambivalence.
C. Self-doubt.
D. Defeat.

8. You have an idea that you're considering pursuing; what's the biggest obstacle?

A. Time.
B. Commitments.
C. Fear.
D. Money.

ANSWERS

1. A=2 B=4 C=3 D=1
2. A=4 B=3 C=2 D=1
3. A=1 B=3 C=4 D=2
4. A=3 B=2 C=1 D=4
5. A=1 B=3 C=4 D=2
6. A=4 B=1 C=2 D=3
7. A=4 B=3 C=2 D=1
8. A=2 B=4 C=1 D=3

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Score: 13 or Less
Grit wants to be your friend. Is an aversion to committing to long-term goals stopping you from experiencing personal achievement? Try allowing yourself to get gritty – a little extra sweat, a little more attitude – and see what you can achieve. You may find a commando toughness within you.

Score: 14-27
You've got basic grit, now upsize. Do you often set personal goals and start with all guns blazing but lose firepower once life's inevitable potholes appear on your path? Don't lose heart. You have big potential, but may benefit from planning what you'll do when you face an obstacle.

Score: 28 or higher
Grit is your middle name. You eat personal challenges for breakfast. You're highly disciplined and welcome delayed self-gratification if the reward is long-term goal attainment. Just remember to give yourself some down time so you don't sacrifice balance en route to super-grittiness.

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HOW TO MAKE YOUR GOALS STICK

People who have grit know how important it is to be held accountable to their ambitions. Try these expert tips to help set your intentions in stone.

BE CLEAR ABOUT EACH GOAL YOU SET
Write it down, define it, keep it visible. McCormick recommends writing a mission statement that answers the question, "Why is this goal so important to me?"

USE VISUAL AIDS
It could be as simple as sticky notes on the fridge to remind you why you're on your quest. Some high-grit people swear by keeping a journal.

BE PREPARED TO FACE A FEW hurdles ALONG THE WAY
As you set your goal, McCormick advises asking yourself, "Do I have a plan for coping with any setbacks?"
You should expect disappointments, because you will fall, she says, so you need to work out how you'll get yourself out of the ditch when it happens.

MAKE TIME TO KEEP YOURSELF MOTIVATED
Record a message of encouragement on your phone and listen to it regularly.

GET OTHERS INVOLVED
Ask a trusted friend to act as a motivation mirror and give them permission to regularly remind you of why you started this journey in the first place.

For more health advice visit Body + Soul.