The ADAPT Framework: Training Your Mind to Thrive Through Change

Updated: Oct 9

Change is the only constant - in sport, aviation, and life. Yet most people treat it as something to survive, not something to train for.

Just like physical conditioning builds strength, mental conditioning builds adaptability.

That’s where the ADAPT Framework comes in - a simple, evidence-based method for building resilience through small, sustainable steps.

A - Assess

Before you can change your response, you need to understand it.

Notice where your resistance comes from: fear of uncertainty, loss of control, or ego protection.

In aviation, this is situational awareness. In human performance, it’s self-awareness.

Ask: “What part of this situation feels threatening - and why?”

Ambiguity breeds resistance. The clearer your goal, the easier it is to start.

Instead of “I’ll get better with change,” define the behaviour:

→ “I’ll do one thing outside my routine this week.”

→ “I’ll speak up once in a meeting.”

Specific, easy targets create psychological safety - the brain sees the task as manageable, not dangerous.

Resilience grows through small exposures to discomfort.

The goal isn’t to leap from comfort to chaos - it’s to progressively expand your tolerance zone.

Just like progressive overload builds muscle, micro challenges build confidence and capacity.

Resilience isn’t forged in action - it’s refined in reflection.

After each experience, pause to ask:

That’s how high-performing teams learn fast: through structured debriefs.

New behaviours stick when they’re connected to something familiar - a routine, an identity, or a system.

Attach your new habit to an existing anchor:

Tethering keeps change stable - and prevents reversion to old habits.

Resilience isn’t about gritting your teeth through uncertainty.

It’s about training your adaptability system to handle it with skill.

The ADAPT Framework gives you the tools to do that - one small, specific, sustainable step at a time.