MASTER Risk Model - Learning Resources - Mindset

Psychological Resilience

Write down one recent venture setback and note one lesson that makes you stronger for the next attempt.

Block ten minutes to pause and reset when stress spikes—use deep breathing or a short walk outside.

Create a desktop note: “Setbacks are signals, not stop signs.” Read it before tough tasks or conversations.

Revisit a success that followed failure—remind yourself how you bounced back stronger than before.

Keep a “resilience win” list—add a small recovery moment from today, however minor it may seem.

Start your day with a grounding question: “What will I face today with steadiness, not panic?”

Journal about a tough entrepreneurial moment—how did you respond, and what would resilience have looked like instead?

Reflect on your stress patterns when building—when do you lose focus, and what helps you recover faster?

Write down the top three traits that help you bounce back mentally as a founder—how can you use them more deliberately?

Describe your personal definition of resilience as a founder—how has it evolved in the last three to five years?

Think of a resilient founder you admire—what do they do differently during crisis, and what can you borrow?

Revisit a time you wanted to quit your venture but didn’t—what did that reveal about inner strength?

Tackle a task you’ve postponed for fear of failing—complete it now without overthinking.

When you hit a founder setback this week, commit to calm action within one hour—avoid spirals.

Share a failure openly with your co-founders—focus on the growth it created.

Set a three-day goal that requires perseverance—track your response when pressure builds.

Lead a debrief after a team mistake—model constructive recovery instead of blame.

Push through a small frustration today—recognize and name the effort to stay composed.

Ask a co-founder how you react under pressure—what patterns do they see that you miss?

Share how you mentally bounce back after rejection—invite startup peers to share routines.

Ask a co-founder: “What’s one thing I do well when things go wrong?”—note the repeated theme.

Ask a mentor to review how you handled a tough setback—what did they notice in your resilience?

In your next check-in, ask for feedback on how your calmness shows during stressful times.

Invite peers to describe your resilience in three words—note what surprises you.

Reframe “That investor said no” as “That was training”—what pitching skill did it sharpen in you?

Shift “I failed again” to “This is founder data”—write how you’ll iterate differently next time.

See startup stress as a signal for realignment—adjust priorities instead of doubting yourself.

Reframe interruptions as resilience drills—treat them like intentional stress training.

Translate “This is overwhelming” into “What’s one step I can take now?”—then do it.

Reframe exhaustion as “I stretched today—how do I restore wisely now?”

Observe when focus wavers after tough feedback—what sparked it, and how long did recovery take?

Watch how peers reset after launches flop—what signals mark their shift back into resilience?

Track self-talk in real time during setbacks—is it constructive, neutral, or harshly critical?

Monitor your first response to frustration this week—reactive, avoidant, or adaptive in approach?

Notice how seasoned entrepreneurs handle setbacks—do they re-center quickly or let mood set the tone?

Track how long you take to refocus after bad news—what helped you pivot faster this time?

Emotional Resilience

Pause for one minute before a high-pressure call—breathe deeply and anchor to calm before you begin.

Label your emotion during a stressful moment—naming it helps reduce its grip on your reaction.

Start a “calm cue”—a phrase or gesture you use to stay composed during moments of emotional pressure.

Set a recurring reminder: “Check in with yourself—how are you feeling right now?”

Use a sticky note with “Composed under pressure” or “Breathe, then respond” near your workspace.

Identify one daily stress trigger and plan a healthy emotional response in advance.

Journal about an emotional spike during feedback—what triggered it, and how could you stay calmer next time?

Reflect on how you react to investor or peer criticism—what patterns do you see, and what would you change?

Write about a time you stayed grounded during investor pressure—what helped you regulate in that moment?

Explore how reactivity has helped and hurt your business relationships—what has been the cost?

Reflect on a time when emotional awareness helped you support a teammate—what did you notice?

List three emotional strengths you’ve built in your founder journey—how do they serve you now?

Practice a calm response when feedback stings—focus on breathing and curiosity, not defense.

Stay silent for three seconds before replying to tough feedback—create space to regulate.

Respond to a passive-aggressive remark without sarcasm—choose assertiveness over escalation.

When emotionally charged after feedback, take a five-minute walk before reacting—see what shifts.

In a tough talk, state your emotion clearly but constructively—use “I feel… because…”

Manage a frustrating task with steady focus—notice your urges and choose calm response.

Ask a peer founder how you show emotion when stressed—what impression does it leave?

Share a debrief of a stressful pitch—what did you feel, and how did you regulate it?

Ask for feedback on your emotional tone during pitches—do others see calm, panic, or drift?

Invite a teammate to observe you under stress—ask for one example of when you stayed calm.

Reflect with a peer on how composure influenced a pitch outcome—what impact did it have?

Discuss emotional triggers with another founder—what do you each notice, and how do you manage them?

Reframe frustration with feedback as data—what boundary was tested, and how will you respond?

When anxious before a pitch, say: “This means I care”—channel it into preparation and clarity.

Turn “This feedback is too harsh” into “This is my cue to pause and recalibrate for growth.”

Reframe irritation in building as unmet needs—what’s missing, and how do you provide it?

Shift “They’re making me frustrated” to “I feel frustrated”—own your emotional choice.

Reframe emotional discomfort as a growth edge—what new skill is it pointing to?

Track when you feel emotionally off-balance after pitches—what happened and what response followed?

Observe someone composed during tense negotiations—what behaviors signal steady self-regulation?

Notice how quickly you recover from harsh critique—what helps or hinders the emotional reset?

Pay attention to team emotional dynamics—what moments shift the energy, and how do people respond?

Catch early signs of emotional overload—physical cues, mental loops, urgency—pause and document them.

Track how teammates respond to your emotional tone—what is mirrored in their faces or posture?

Physical Resilience

Stand up and stretch for two minutes every 90 minutes to reset your focus and energy while building.

Drink a full glass of water before your next meeting—track hydration as a performance booster.

Add one energy-boosting food to your afternoon snack instead of caffeine today.

Block fifteen minutes today for light movement—walking, yoga, or bodyweight exercise for recovery.

Set a recurring reminder to check posture while working—it directly influences energy and focus.

Take ten slow breaths before bed—improve recovery by beginning your evening with physical calm.

Journal about how your physical state impacts venture focus—what patterns can you see over time?

Reflect on your energy during a typical founder day—when do you crash, and what contributes most?

Write down three things that drain your energy during building—how could you reduce or replace one?

Recall a time you felt energized and clear-headed while building—what routines supported that state?

Reflect on how sleep affects your resilience—how does one poor night alter your founder decisions?

Explore how physical neglect impacts your entrepreneurial balance—do you notice reactivity when drained?

Commit to walking during a call or brainstorm—boost energy while staying engaged.

Replace one screen break with a ten-minute walk—refresh your body and clear your mind.

Go to bed thirty minutes earlier tonight—track how energy shifts the next day.

Work standing for one hour today—notice posture, energy, and focus while building.

Schedule a midday movement break—even light stretches between calls count.

Plan and eat one balanced meal today—fuel energy instead of crashing later.

Ask another founder what physical routines sustain their energy—test one tip this week.

Share your quick energy reset with a peer founder—ask them to exchange one of theirs with you.

Invite a peer to join you on a walk-and-talk brainstorm—notice the energy difference.

Ask a peer founder if they’ve noticed when you seem physically drained—what do they observe?

Ask your team to share early signs of burnout—compare physical cues they notice first.

Swap low-energy day tactics with a peer—what routines keep them resilient in startup life?

Reframe “I’m too busy to rest” as “Rest builds ventures”—act on it with one short pause today.

Reframe “Breaks waste time” as “Breaks fuel performance”—schedule one real pause today.

When tempted to overwork, ask: “What will rest now make possible for my venture later?”

Recast “I must power through” as “I need to power up”—build recovery into your startup plan.

Reframe “Rest is lazy” as “Rest is founder fuel”—choose one small rest action today.

Reframe stress as a signal, not weakness—treat it with care, not denial.

Track when your physical energy dips during build days—what typically precedes and follows those moments?

Notice your breathing during investor Q&A—shallow or fast; shift consciously and note the response.

Observe how your energy shows up in long sprints—do you sit upright or slump when you’re tired?

Watch other founders’ body language late day—how do high-energy builders maintain presence?

Check your physical state before big decisions—are you rested, clear-headed, and focused enough?

Notice the link between stacked calls and tension—track patterns in neck, shoulders, or jaw.

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