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?”

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.

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.

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