MASTER Risk Model - Learning Resources - Mindset

Psychological Resilience

Write down one recent setback at work and note one thing it taught you that strengthens future resilience.

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

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

Revisit a success that came after 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 recent tough moment at work—how did you respond, and what would resilience have looked like instead?

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

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

Describe your personal definition of resilience at work—how has it evolved over the last three to five years?

Think about someone resilient at work you admire—what do they do differently during crisis, and what can you borrow?

Revisit a time at work when you wanted to give up and didn’t—what did that reveal about your internal strength?

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

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

Share a failure openly in a meeting—focus on the growth it created, not the stumble itself.

Set a three-day work goal that requires perseverance—track how you respond when it gets rough.

Lead a check-in after a team mistake—model constructive recovery instead of blame.

Push through a small frustration intentionally—name the effort it takes to stay composed.

Ask a peer how you handle stress under pressure—what do they notice that you may not see?

Share how you mentally bounce back from setbacks—invite peers to share resilience routines too.

Ask a colleague: “What’s one thing I do well under pressure?”—note repeated strengths.

Ask your manager to review how you handled a recent challenge—what stood out in your approach?

Ask your manager in a 1:1 how your calm under stress affects the team—what impression does it leave?

Invite teammates to describe your resilience with three words—what surprises you most in their view?

Reframe “This went wrong” as “This was training”—note what skill the setback sharpened.

Shift “I failed again” to “This is data for growth”—note one adjustment for next time.

See stress as signal for realignment, not weakness—adjust one small priority today.

Recast interruptions as resilience drills—handle one as if you chose it intentionally.

Translate “This is overwhelming” into “What’s one step?”—take that step immediately.

When feeling worn down, reframe it as: “I’ve stretched today”—schedule one recovery.

Observe when your focus dips after criticism—what triggered it, and how long did recovery take?

Watch how colleagues reset after failures—what signals mark their bounce-back moment?

Track your self-talk in real time during setbacks—does it support or criticize you?

Monitor your first response to frustration—are you reactive, avoidant, or adaptive?

Notice how senior leaders handle setbacks—do they re-center quickly or let it linger?

Track how long you take to refocus after setbacks—what helped speed up the pivot?

Emotional Resilience

Pause for one minute before starting a task that makes you anxious—breathe deeply and anchor to calm.

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 to display a mantra like “Composed under pressure” or “Breathe, then respond.”

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

Journal about a recent emotional spike at work—what triggered it, and how could you respond with more calm next time?

Reflect on how you typically react to workplace frustration—what patterns do you see, and what would you change?

Write about a time you stayed emotionally grounded at work under pressure—what helped you regulate in the moment?

Explore how emotional reactivity has helped and hindered your work relationships—what has been the cost?

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

List three emotional strengths you’ve built through work—how do they serve you in difficult situations?

Practice a calm response when interrupted in a meeting—focus on breathing and curiosity, not defense.

Stay silent for three seconds before replying in tension—create space to regulate your response.

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

When you feel emotionally charged, take a short walk before reacting—notice what shifts inside.

In a tough conversation, express emotion clearly but constructively—use “I feel… because…”

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

Ask a colleague how you show emotion during stress—what impression does it leave with others?

Share a debrief after a tense moment—what did you feel, and how did you regulate your reaction?

Ask your manager for feedback on your emotional presence in meetings—what do they notice most?

Invite a teammate to observe how you handle pressure—ask for one example where you modeled calm.

Reflect with a peer on how your composure shaped a recent outcome—what changed for the group?

Discuss emotional triggers with a peer—what do you each notice, and how do you manage them differently?

Reframe anger as data: “What value was crossed?”—choose one constructive response.

When anxious, say: “This means I care”—channel that energy into preparation for work.

Turn “This emotion is too much” into “This is my signal to pause”—step out for five minutes.

Reframe irritation as unmet needs—ask: “What do I need now?”—address it constructively.

Shift “They’re making me upset” to “I’m feeling upset”—choose your response consciously.

View discomfort as growth—ask: “What is this feeling teaching me?”—capture one note.

Track when you feel emotionally off-balance at work—what happened, and how did you respond?

Observe someone composed in tension—what specific behaviors signal their calm regulation?

Notice how quickly you recover from embarrassment—what helped or blocked that reset?

Pay attention to team emotions—what shifts energy up or down, and how do people react?

Catch early signals of emotional overload—mental loops, urgency—pause and record them.

Track how others respond to your tone—what do their cues mirror back to you?

Physical Resilience

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

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

Add one energy-boosting food (like protein or fruit) 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 the link between your physical state and your work focus—what patterns can you see over time?

Reflect on your energy levels through a typical workday—when do you crash, and what usually contributes?

Write down three things that drain your physical energy at work—how could you reduce or replace at least one?

Recall a time you felt physically energized and mentally sharp at work—what routines supported that positive state?

Reflect on how sleep affects your resilience at work—how does one poor night impact your choices and decisions?

Explore how physical neglect impacts emotional balance at work—do you notice reactivity when your body feels off?

Commit to walking during one 1:1 or internal call this week—boost energy while staying connected.

Replace one screen-based break with a short outdoor walk—refresh body and mind mid-workday.

Go to sleep thirty minutes earlier tonight—track your energy levels and focus the next day.

Try standing while working for one hour—track the effect on posture, energy, and focus.

Schedule a short midday movement break—even light stretching between tasks counts.

Plan and eat one balanced lunch this week—fuel energy instead of crashing later.

Ask a teammate what physical habits help them sustain energy—try one of their tips this week.

Share your favorite quick energy reset with a teammate—ask them to swap one of theirs with you.

Invite a colleague to join you for a walk-and-talk catch-up instead of sitting—track the energy shift.

Ask a colleague if they’ve noticed when you seem physically drained—what cues stand out to them?

Ask your team to share burnout signals they notice—compare physical or mental cues across the group.

Trade low-energy day strategies with a peer—what physical habits help you stay consistent?

Reframe “I’m too busy to rest” as “Rest fuels performance”—schedule one short recovery today.

Change “Breaks are unproductive” to “Breaks are fuel”—take one real break and notice focus.

When tempted to overwork, ask: “What will recovery make possible later?”—act on it.

Recast “I must power through” as “I must power up”—plan one recovery pause today.

Shift “Rest is lazy” to “Rest is responsible”—take one rest action to prove the point.

Reframe stress as signal—ask: “What care do I need?”—take one supportive action.

Track when your physical energy dips in the day—what tasks or habits usually precede those dips?

Notice your breathing in stressful meetings—fast or shallow? Shift and note the impact.

Observe your physical presence in meetings—upright and alert or tired and disengaged?

Watch colleagues’ body language late in the day—how do high-energy people sustain presence?

Check your physical state before decisions—are you rested and clear enough to choose well?

Notice the link between packed schedules and tension—track patterns in body or breath.

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