Discover how ten science-backed behaviors can boost resilience and well-being for job-seekers at our integration partner, WISE Employment.
Authors: Tyler Phillips (Research Psychologist & Research and Content Consultant) and Dr Etienne van der Walt (Neurologist and CEO & founder of Neurozone®)
Resilience isn’t just something you’re born with—it’s something you can actively build. Neurozone® is all about measuring and building resilience, which in turn boosts wellbeing. We designed a platform with our integration partner, WISE Employment, to monitor and improve the resilience and well-being of its job-seeking clients throughout Australia.
Similar to the Neurozone® Personal Assessment, the WISE Wellbeing Assessment provides participants with personalised recommendations on how to boost their Neurozone® Resilience Index—a measure of psychological resilience. While all reports are individualized, there may be trends in the recommendations made. What if we zoom out to see which behaviors matter most across everyone who’s taken the WISE Wellbeing Assessment?
That’s exactly what Neurozone® did. We explored how ten science-backed behaviors relate to psychological resilience scores across the whole WISE Wellbeing user base. These behaviors were selected based on prior research in Neurozone® ’s wider database, where they consistently showed strong links with resilience. This time, the analysis was run within the WISE Wellbeing group.
What the Data Shows
We looked at the statistical relationships (or correlations) between how people scored on these ten behaviors and their Neurozone® Resilience Index. All the behaviors showed a positive, statistically significant correlation, meaning they genuinely relate to resilience levels. As these behaviors increase, resilience tends to as well (and vice versa). The stronger the correlation, the larger the increase in resilience tends to be. See the graph below:
These findings are exciting because they show that resilience, an important aspect of well-being, can be cultivated. By cultivating any one of these ten behaviors, WISE Wellbeing customers may see a boost in their resilience and well-being.
How to Start Strengthening These 10 Key Behaviours
Below is a brief explanation of each behaviour, along with a practical strategy that WISE customers (or anyone else) can start using right away:
What it means: The sense that you live a meaningful life and fulfil a meaningful role in the lives of your family and friends
Activity: Channel your interpersonal strengths.
Set a weekly reminder to identify and use your interpersonal strengths — things like being a good listener, making others laugh, offering support, or giving useful advice. If you're unsure what these might be, ask a trusted friend or family member what they value about your presence in their life. Then, each day, pick one of these strengths and intentionally bring it into your interactions.
What it means: Generally tending to see things in a positive light, and having confidence that everything will turn out alright in the end
Activity: Create an “optimism archive” of past wins
Set aside an hour this week to reflect on difficult situations you've overcome. Write down 3–5 examples and the lessons you learned from each one. Then, set a daily reminder to revisit one of these examples, especially when facing a current challenge, to remind yourself it can all be okay.
What it means: Experiencing fewer thoughts with a negative, self-limiting, pessimistic, and distorted nature
Activity: Monitor your inner dialogue and reality-test your thoughts
Set a daily check-in point (e.g., midday or bedtime) to become more aware of your thought patterns. When you catch a negative thought, pause and ask yourself: “Is this really true?”, “What’s the evidence for and against this?”, and “What would I say to a friend in the same situation?”
What it means: Being able to adjust, switch, or hold back your emotional responses if a situation requires it
Activity: Try the “choose your response” strategy
When you feel overwhelmed, pause and consider your options. Could you (1) avoid the situation, (2) change part of it, or (3) shift your focus within it? Set a daily reminder to try one of these options when faced with a difficult emotion. Find a strategy that works best for you.
What it means: Staying physically mobile throughout the day, outside of structured exercise
Activity: Build “active choices” into your routine
Set a daily reminder to look for ways to choose movement: take the stairs, walk short distances instead of driving, or stand during phone calls. Track your choices each day in a notebook or phone app. Notice how extra mobility affects your mood and energy.
What it means: Eating a variety of different foods
Activity: Plan and reflect on your meals
Choose one day each week to plan your meals for the next few days. Use a simple checklist to make sure your meals include diverse food types (proteins, grains, fruits, vegetables, healthy fats). Set reminders to review and stick to your plan. At the end of each day, reflect: Did you follow through? How did you feel physically and mentally afterwards — more alert, calmer, more energetic?
What it means: Going to sleep at roughly the same time each day during the week
Activity: Create a consistent bedtime ritual
Choose a bedtime (and wake time) to stick to every day. Set phone reminders or alarms to begin winding down at least 30 minutes before your bedtime. Start a relaxing routine (e.g., no screens, no mental stimulation, no eating or drinking). Track how often you stick to it. See how it affects your sleep quality and your mood during the day.
What it means: Spending time in natural environments (two hours a week is ideal)
Activity: Schedule a weekly “nature session”
Identify a natural setting that’s accessible to you — a nearby park, the bush, a beach, or a garden. Schedule at least one hour a week to spend there, doing something restorative (like walking, journaling, or simply sitting). Before and after each visit, note how you feel — physically and emotionally.
What it means: Doing different types of physical activity (e.g., strength, flexibility, cardio, high-intensity interval training) in a month
Activity: Try one new kind of exercise each week
Make a list of different forms of movement you've never (or rarely) done — like dancing, tai chi, resistance band workouts, or swimming. Each week, pick one to try for at least 15–30 minutes. Afterwards, reflect: Did you enjoy it? Did it challenge you in a new way? Would you do it again? Try to create a diverse routine that you enjoy.
What it means: Practicing mindful meditation (being present in the moment, enhancing focus, and observing thoughts without reacting) routinely.
Activity: Practice mindful breathing twice a day
Sit upright and close your eyes. Take five slow, deep breaths — in through your nose, out through your mouth. Then continue breathing naturally for 5–10 minutes, simply observing each inhale and exhale. Set reminders to do this once in the morning and once in the evening. After each session, note: How did you feel before and after?
Conclusion
Any participant in the WISE Wellbeing programme can work on these behaviors. The data shows that doing so may meaningfully increase their psychological resilience. That’s good news, because resilience is more than just surviving life’s challenges. It’s the foundation for thriving in a demanding world.
These behaviors are practical, achievable, and scientifically grounded. And the more of them job-seekers at WISE Employment build into their routine, the more likely they are to strengthen their resilience, their overall well-being, and their capacity to thrive in the world of work.
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