Adam stood at the edge of the diving board, his toes gripping the rough surface.
The pool stretched out below him, a shimmering expanse that both invited and intimidated.
He wasn't a natural athlete—far from it.
Touching his toes without bending his knees was a feat he hadn't yet mastered.
His teammates had playful nicknames for him, "Frankenstein" being the most frequent, a nod to his stiff movements.
But there he was, heart pounding, ready to dive.
He remembered the countless times he'd been told he wasn't cut out for this.
The voices—some external, many internal—reminded him of his limitations.
Still, he pushed forward, not because it was easy but because he believed the struggle itself was valuable.
Over time, those moments of discomfort shaped him—not just into a diver, but into someone who understood how deeply growth is tied to stepping outside our comfort zones.
This understanding didn’t stop at sports.
In graduate school, Adam faced a new kind of fear: public speaking.
Just the thought of raising his hand in a seminar made his heart race and his mind freeze.
When he did finally manage to speak, his anxiety distracted him, causing him to stumble over his words.
It felt like proof that he didn’t belong.
But Adam didn’t retreat.
Instead, he leaned into the discomfort.
He sought out opportunities to speak, even volunteering to guest lecture in his friends’ classes.
The more he faced his fear, the more manageable it became.
Slowly, his trembling voice steadied, and what once felt impossible began to feel routine.
This pattern of seeking discomfort became a central theme in his life—and later, his research.
The Science of Discomfort
Grant’s personal experiences align with psychological research on discomfort and growth.
He points to the concept of exposure therapy, which is used to treat phobias and anxiety.
The therapy works by repeatedly exposing individuals to the source of their fear in a controlled manner, helping them build tolerance and resilience.
There are two main approaches to exposure therapy:
1. Incremental Desensitization:
Slowly exposing oneself to discomfort in small steps, such as starting by imagining a feared situation before gradually confronting it in reality.
2. Flooding:
Jumping into the deep end—confronting the fear head-on in its most intense form.
Both methods can be effective, and Grant encourages people to find what works best for them.
For those who need to build confidence gradually, incremental steps might be the way forward.
For others, like Adam, diving straight into discomfort can create faster results by pushing boundaries all at once.
Why Discomfort Fuels Growth
Discomfort is essential for growth because it forces us to stretch beyond our current capabilities.
When we play to our strengths exclusively, we stop developing.
Discomfort, on the other hand, highlights weaknesses and provides opportunities to improve them.
It also helps reframe failure—not as a final verdict on our abilities but as a stepping stone toward success.
For example:
Athletes improve by training muscles beyond their comfort zones, causing microtears that heal stronger.
Leaders grow by tackling challenging decisions that test their character and judgment.
Writers refine their craft by revising and accepting criticism.
Discomfort isn’t an obstacle to be avoided; it’s the process by which we develop resilience, adaptability, and expertise.
Applying Discomfort in Everyday Life
a. Small Experiments:
Seek out situations that push you slightly outside your comfort zone.
Whether it’s striking up a conversation with a stranger, trying a new skill, or tackling a challenging task, these small experiments can expand your confidence.
b. Reframing Challenges:
Instead of dreading discomfort, view it as evidence that you’re growing.
Each instance of discomfort is a sign that you’re tackling something meaningful.
c. Accountability Partners:
Share your growth goals with someone who can support and challenge you.
This adds an element of external motivation to persist through discomfort.
d. Track Progress:
Reflect on how far you’ve come.
Discomfort in the moment often blinds us to long-term growth.
By reviewing progress regularly, you’ll stay motivated to keep pushing forward.
Key Takeaway
Adam Grant’s philosophy is simple yet transformative:
Growth happens outside the comfort zone.
Discomfort is not a barrier; it’s a bridge.
By embracing discomfort—whether through small, incremental steps or intense, immersive challenges—you unlock the potential to achieve what once seemed unattainable.
It’s not easy, but it’s worth it.
Every uncomfortable moment is an investment in the person you’re becoming.
This post was inspired by Adam Grant's podcast interview with Dan Harris The Science of Potential and Achievement.
