Reframe. Retrain. Regain.

A 3‑step framework for pushing through setbacks, mistakes, and challengess

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In life and the PhD journey, very few people get things right the first time they try something new. We seldom do things perfectly on the first attempt, even under pressure to perform. This is an entirely unrealistic expectation. When we fail, we often become discouraged from trying again. The fear of failure or of not being perfect is what stops us from doing great things and from becoming better versions of ourselves. We think the cost of trying again is too high compared to the cost of not trying at all.

The three‑step framework discussed below is a tool that can help foster academic resilience. It is an exercise in self‑reflection and deliberate practice. The three points help identify whether failure is an opportunity or a distraction, and they help align your next steps with your professional and personal goals.

This framework centres on three steps:

• Reframe — shifting how you interpret setbacks

• Retrain — strengthening skills, habits, and mindset

• Regain — recovering clarity, direction, and momentum

Having made several mistakes and experienced even more setbacks and challenges in my own PhD (which is normal, by the way), I developed this three‑step framework to help pivot when things don’t go exactly as planned. The thing about any journey is that, in order to reach the destination, you need to keep moving forward. Small steps and shifts in behaviour and mindset are essential.

This academic resilience triptych encompasses three core areas. Firstly, as a cognitive approach, it emphasises the mastery mindset, where we maintain focus and momentum despite setbacks. Secondly, it is behavioural, because it depends on us taking action, using resources effectively, and seeking support. Thirdly, it helps us manage our emotions, anxiety, and negative thoughts. These three steps offer a way to bounce back from setbacks without allowing them to compromise overall mental well‑being or motivation.

Step 1: Reframe

Wallowing in past failures and mistakes doesn’t do you any good. Instead, time is better spent reflecting on the experience and reframing it.

One of my favourite speakers is Professor Matt Abrahams from the Think Fast, Talk Smart podcast. Among the many pieces of advice he has shared, his guidance on reframing mistakes is especially important. Instead of thinking of failures and setbacks as mistakes, he encourages his listeners to think of them as “missed takes” (like missed takes in movies). Because if you miss a take, you can try again. You can change your approach and attitude and let the camera roll once more. In this sense, there is no mistake, just the next one. By changing how you view mistakes, you start looking forward to the next opportunity rather than dreading it. This allows you to improve and grow. Remember, the aim is not to do it perfectly, just a little better than yesterday.

Step 2: Retrain

Once we have reframed the setbacks, we realise we can try again. But to do that, we need to identify areas for improvement and areas we need to strengthen. Sometimes the biggest challenge is retraining our mindset and habits. Each time we see new possibilities in our “missed takes,” we become stronger and develop mental grit. When we retrain, it’s also a good time to seek feedback from peers or supervisors. Feedback allows us to become aware of our assumptions and the areas we are blind to. By retraining, you set yourself up to become a more comfortable and confident version of yourself.

Step 3: Regain

In the third step, we need to ask ourselves: what is it we want to gain? If we can identify the next goal, we gain the upper hand and can pivot more easily. Reframing and retraining give you insight into your biases and weaknesses; you gain a better understanding of who you are and who you could be. For this process to have real impact, it needs to be directly aligned with your professional and personal goals. By doing this, you regain clarity or purpose and can start to take charge of the situation.

This framework is just one way to navigate setbacks. If you’re a PhD student or early‑career researcher experiencing significant anxiety or distress because of setbacks, it’s important to reach out to your university’s support services or a qualified health professional for additional help.