20 Tips for Becoming More Adaptable

Ever feel like life just pulled the rug out from under you?

One minute you have a plan. The next, everything is sideways. A job loss, a health scare, a relationship ending, or even just a day that completely derails. If you’re anything like I used to be, your first instinct is to freeze up or try to force things back to the way they were. But life doesn’t work like that. It’s always moving, always changing.

I learned this the hard way. For years, I was stuck in a rigid cycle of bad habits. Gaming, binge eating, smoking, laziness—you name it. I thought I needed a perfect, unbreakable plan to get out. But every time my "perfect" plan hit a snag, I’d fall apart and go right back to square one. The real change happened when I stopped trying to be perfect and started learning to be adaptable. Adaptability isn’t about being weak or directionless. It’s about being strong enough to bend without breaking. It’s a skill, and like any skill, you can build it.

Here are 20 tips that helped me become more adaptable and I hope they can help you too.

Shift Your Mindset

How you think about change is the foundation for everything. Before you can act differently, you have to see things differently.

1. Accept What You Can’t Change. This is the first and hardest step. Wasting energy fighting reality just drains you. Acknowledge the situation for what it is.
2. Focus on What You Can Control. You can’t control the traffic jam, but you can control the podcast you listen to. You can’t control a sudden layoff, but you can control updating your resume. Focus your energy where it matters.
3. See Change as an Opportunity. It’s easy to see change as a threat. Try asking, “What can I learn from this?” or “What new door might this open?” This single question can shift your entire perspective.
4. Practice Daily Gratitude. When things go wrong, our brains naturally focus on the negative. Take a minute each day to think of three things you’re grateful for. This trains your brain to see the good, even on hard days.
5. Let Go of the “Perfect” Plan. When I was losing over 110 pounds, I learned this lesson fast. Some days I ate perfectly. Other days, not so much. In the past, one bad meal would have made me quit. But learning to adapt meant accepting the slip-up and just getting back on track with the next meal. It’s not about perfection. It’s about progress.
6. Get Curious. Instead of thinking, “This is a disaster,” try asking, “I wonder what will happen next?” Curiosity opens you up to possibilities instead of shutting you down with fear.
7. Find the Humor. Sometimes, a situation is so ridiculous you just have to laugh. Laughter breaks the tension and gives you a moment of clarity. It reminds you that not every problem is a catastrophe.

Take Practical Action

A flexible mindset needs to be paired with flexible action. Here’s how to put adaptability into practice.

8. Break Big Problems into Tiny Pieces. A huge challenge can feel paralyzing. Break it down into the smallest possible steps. What is the very first thing you need to do? Just do that.
9. Learn Something New. The more skills you have, the more tools you have in your toolbox. Learn to cook a new recipe, watch a tutorial on fixing a leaky faucet, or take an online course. Each new skill makes you a little more self-reliant and adaptable.
10. Step Outside Your Comfort Zone Regularly. Try a different route to work. Order something new at a restaurant. Talk to a stranger. Small acts of novelty build your "adaptability muscle" for when big changes come.
11. Listen More Than You Talk. When you’re in a new or challenging situation, your first instinct might be to assert your opinion. Instead, try to listen and observe. You’ll gather more information and be able to make a better-informed decision.
12. Ask for Help. Being adaptable doesn’t mean you have to handle everything alone. In fact, one of the most adaptive things you can do is recognize when you need support and ask for it.
13. Celebrate Small Wins. Did you handle a frustrating situation without getting angry? Celebrate that. Did you try something new, even if it didn’t work out? Acknowledge your courage. These small wins build the confidence you need to face bigger challenges. This was huge for me in building a productive routine. I didn’t just wake up one day and work perfectly for four hours. I started with 25 minutes, celebrated it, and built from there.

Build a Strong Foundation

You can’t be flexible if your foundation is shaky. These final tips are about keeping yourself grounded so you have the strength to adapt.

14. Prioritize Your Sleep. A tired brain is a rigid brain. It’s less creative, more negative, and quick to anger. Good sleep is non-negotiable for mental and emotional flexibility.
15. Move Your Body. You don’t need an intense workout. A simple walk outside can do wonders. Physical activity clears your head, reduces stress, and helps you think more clearly.
16. Stay Grounded in Your Faith. For me, this has been the ultimate anchor. When everything in my life felt chaotic and out of control, my growing relationship with God gave me a sense of peace and purpose. Prayer and reading the Bible reminded me that I wasn’t alone and that there was a plan bigger than my own temporary problems. This faith provides a rock-solid foundation that doesn’t shake, no matter what life throws at me.
17. Build Your Community. Surround yourself with supportive people. Friends, family, and your church community can offer perspective, encouragement, and practical help when you need it most.
18. Keep a Simple Routine. This might sound counterintuitive, but having a simple, stable routine for the basics (like when you wake up or eat meals) can give you the mental space to handle unexpected chaos in other areas of your life.
19. Be Patient with Yourself. Learning to be adaptable is a journey, not a destination. You will have days where you feel rigid and frustrated. That’s okay. Show yourself the same grace you would show a friend.
20. Look Back at How Far You’ve Come. Remember a time in the past when you overcame a challenge. You’ve done it before, and you can do it again. You are more resilient than you think.

Adaptability is your superpower in a world that never stops changing. It’s the key to navigating setbacks with grace and turning challenges into stepping stones. You don’t have to master all of these at once. Just pick one.

What’s one small way you can practice being more flexible this week?