5 THINGS TO PRACTICE
Backed by science. Designed for real life.
What makes us happy in the long run? Not just fleeting moments of joy - but the kind of grounded, lasting well-being that helps us face challenges, feel connected, and grow into who we want to be.
Science doesn’t offer a single answer. But across major studies in psychology, five recurring factors stand out. They’re simple, but not easy: a sense of purpose, close relationships, optimism, resilience, and mastery. Together, these shape how we respond to life - especially when things get hard.
At HoldFastX, we’ve built everything around these core ideas. From ocean expeditions and tattooed mantras to breathing techniques and creative crafts, this is a project about making mental strength visible and actionable.
Below, we break down the five most important skills for long-term happiness - and how HoldFastX helps you develop them in your own way.
Skills to Practice
What the research says:
Resilience - the ability to recover from challenges - is one of the strongest predictors of well-being, mental health, and academic achievement. Studies from the American Psychological Association, Harvard Center on the Developing Child, and UK Mental Health Foundation all highlight resilience as a skill that can be learned.
How HFX helps:
Teaches concrete tools (e.g., breathing, reflection, support systems) through our Masterclass in Resilience.
Uses pop culture and real-world icons (freedivers, explorers, surfers) to show what resilience looks like in action.
- “Hold Fast” is a visual and emotional anchor for staying grounded through uncertainty.
What the research says:
Psychologist Michael Steger and the Flourishing Study at Harvard have shown that people with a strong sense of meaning or purpose experience:
Greater happiness and life satisfaction
Lower risk of depression
Stronger motivation and persistence
How HFX helps:
Helps young adults define what they want to “hold fast” to - values, dreams, or directions.
Offers tools to build inner compass through storytelling, personal reflection, and real examples.
Our mantra mittens, tattoos, and campaign symbols make meaning visible and personal.
What the research says:
Optimism isn’t wishful thinking - it’s a skill. According to Martin Seligman (Learned Optimism), optimistic thinking styles:
Improve physical and mental health
Predict better school and career outcomes
Increase problem-solving and emotional regulation
How HFX helps:
Reframes setbacks through role models and their journeys (“they failed, and still made it”).
Visual storytelling and campaigns emphasize starting small, holding fast, and trusting the process.
Challenges the fear of failure with language, humor, and community.
What the research says:
Studies by UCLA, Stanford, and the OECD show that a sense of belonging is critical to long-term happiness and mental health, especially among young adults.
How HFX helps:
Builds a cross-cultural community around shared symbols and personal mantras (mittens, tattoos, expedition tracking).
Offers low-barrier ways to participate: vottograms, sharing dreams, joining knit meetups or tracking Ella’s journey.
Connects young people not through competition, but through shared resilience.
Long-term wellbeing is strongly linked to the ability to hold on to meaningful goals - especially when things get tough. Research by Angela Duckworth, among others, highlights how persistence and passion for long-term goals can outweigh talent when it comes to success and life satisfaction.
This connects with Albert Bandura’s work on self-efficacy - the belief that your efforts matter - and Carol Dweck’s growth mindset, which helps people see challenges as part of the process.
At HFX, we focus on that moment when people want to give up. We show how others have stayed the course, share mental tools that actually help, and celebrate early steps - not just polished results. Because resilience isn’t a personality trait. It’s a skill.
