According to psychologist Angela Duckworth, people who consistently achieve their goals have a few key traits in common.
Duckworth, a University of Pennsylvania professor and best-selling author, has spent more than 15 years studying the concept of “grit,” or what motivates people to stay committed to and ultimately achieve long-term goals. Many people with high levels of grit share these four qualities, she said on the Oct. 13 episode of “The Mel Robbins Podcast.”
They pursue projects that truly interest them. They diligently and intentionally practice the skills needed for those projects. They have a strong sense of purpose. So I feel like I’m helping others, not just myself. They sincerely hope that their efforts will help them improve themselves in the future.
“When you see someone who is great at what they do…their mind is focused on the subject and they want to stay there,” Duckworth said, adding, “I believe that passion cannot develop without a seed of interest.”
Don’t miss: The ultimate guide to using AI to improve your communications
If you’re not sure exactly what you’re passionate about or really interested in, pay attention when people around you say things like, “By the way, you spend a lot of time thinking about X, Y, and Z,” says Duckworth. She advised that unless you actually try something new, you might not know what you’re interested in.
“Don’t think about it, just do it. Stop writing in your journal. Stop asking yourself questions,” Duckworth said. “It’s literally about going out and doing something. Interest is like food. You have to taste it to know if you like it or not.”
Duckworth also used himself as an example to highlight the difference between poor quality practice and real dedication to improvement. An avid runner, Duckworth used to go running regularly, but she said she wondered why she wasn’t making as much progress as she hoped.
In response, she said, her late mentor, psychologist Anders Eriksson, asked her some insightful questions. “Did she have a specific goal?” Was she practicing with full concentration? Did she ask for feedback on improvements?
“Never,” Duckworth said. “They were practicing with low quality.”
The third trait, purpose, is a well-studied trait, and Robbins points out that feeling responsible to others helps us stay accountable as we seek to achieve long-term goals. Just be careful. Focusing too much on the big picture can lead to underestimating the journey and process to get there, author and physician Jordan Grumet wrote for CNBC Make It in April.
Focusing on the process of achieving your goals, rather than the outcome, can help you live a more fulfilling life, says Gurmeet. “Unlike big, audacious goals that can take years or even decades to accomplish, smaller, more personal goals are fun, ongoing projects regardless of the outcome.”
If you’re struggling with disappointment all the time, try a tactic Duckworth herself uses, she says.
“I take out my pen and create a ridiculously simple to-do list, like, ‘Open Google Doc.’ Then I open Google Doc and check things off. It was a small victory,” Duckworth said. “If you analyze these things that are discouraging you, you should think to yourself, ‘It’s too big.’ It’s not impossible.”
Want to level up your AI skills? Sign up for CNBC Make It’s new online course, “How to use AI to better communicate at work by Smarter by CNBC Make It.” Get specific prompts to optimize your emails, notes, and presentations for tone, context, and audience. Register now using coupon code EARLYBIRD and receive a 20% off introductory discount. Offer valid from October 21st to October 28th, 2025.
Plus, sign up for the CNBC Make It newsletter for tips and tricks to succeed at work, money, and life, and request to join our exclusive community on LinkedIn to connect with experts and colleagues.
