MASTER Risk Model - Learning Resources - Mindset

Psychological Resilience

Note one recent setback with stakeholders and capture one lesson that strengthens your future steadiness.

Block ten minutes to pause and reset when fire drills spike, use deep breathing or a short walk.

Add a desktop note: “Setbacks are signals, not stop signs.” Read it before tough stakeholder calls.

Revisit a success that followed a failed approach, remind yourself how you bounced back stronger.

Keep a “resilience win” list, add one small recovery moment from today, however minor it seems.

Start your day with: “What will I face today with steadiness, not panic?”, carry it into reviews.

Emotional Resilience

Pause for one minute before an executive review, breathe deeply and anchor to calm before you begin.

Label your emotion during a tense escalation, naming it reduces its hold on your reaction.

Start a “calm cue”, a phrase or gesture you’ll use to stay composed during heated discussions.

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” on your laptop.

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 focus before your next handover.

Drink a full glass of water before your next review, track hydration as a performance booster.

Add one energy-boosting food to your afternoon instead of caffeine, protect focus for late meetings.

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

Set a recurring reminder to check posture while working, upright focus improves energy.

Take ten slow breaths before bed, improve recovery to show up sharper tomorrow.

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