When a recreational tennis player recently entered a higher-level competition, the outcome was mixed: a first-round victory followed by a loss to a stronger opponent. Yet the experience offered a valuable reminder: real growth rarely happens in our comfort zones.
The same lesson applies in the workplace. While it’s tempting to stick to what feels familiar, research shows that comfort often leads to complacency, boredom, and disengagement. Over time, employees who avoid new challenges risk stagnating — and in some cases, burning out faster. Without opportunities to stretch, work loses its sense of purpose.
The Science Behind the Stretch
Psychologist Mihaly Csikszentmihalyi famously described “flow” as the optimal state of focus and performance, occurring when challenges hit the sweet spot: difficult enough to demand effort, but not so overwhelming they trigger anxiety.
Performance coach Steve Magness, in his book Peak Performance, describes growth as the product of struggle. At first, learning a new skill can feel awkward and even discouraging. But neuroscientists have found that persevering through that discomfort strengthens the brain’s neural pathways through a process called myelination. What once felt impossible eventually becomes automatic.
Professionals who avoid this discomfort may preserve short-term confidence, but at the cost of long-term development. Productivity expert Nir Eyal, in his book Timebox, argues that the lack of challenge often drives procrastination. Without the right level of engagement, the mind drifts toward distraction.
How to Set Effective Stretch Goals
Experts suggest a few practical ways to embrace the discomfort of growth at work:
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Go one level up — Take on responsibilities just beyond your current role. If management is the goal, volunteer to lead a project or sit in on leadership meetings.
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Be specific — Replace vague aspirations like “I want to grow” with concrete targets, such as leading a client presentation or mastering a new system.
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Measure progress, not just outcomes — Showing up, attempting new tasks, and learning from setbacks are all forms of success.
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Expect struggle — Growth requires stress. By reframing setbacks as part of the process, professionals are more likely to stay motivated.
Stretch goals rarely deliver instant victories. But over time, they build skills, resilience, and confidence — and keep careers moving forward. The question for professionals isn’t whether they’ll stumble along the way, but whether they’re willing to stretch in the first place.
As one athlete’s experience on the tennis court shows, the greatest growth often comes just one level beyond where we feel safe.