top of page
Blue Skies

Resilience Tools
Cheat Sheet

Below you will find a cheat sheet of ALL of the tools you have at your fingertips that we've explored so far in this program.

You don't need to be a pro at any of the tools. And, you don't need to do them all.
Doing ONE of these things daily is enough to change your life.

Just one.

Small moments many times – a deep exhale here, a relaxing of your grip there, a simple reframe, or a split second of self-kindness. This is how resilience is trained...and how it sticks.

Resilience Tools


Intention (what's most important to me right now?)
Focus Blocks

CALM – Somatic Intelligence
Body Scan
Conscious Muscle Relaxation
Deep Breathing
Mindful Movement (walking, stretching)
3-Minute Pause for CALM
One Breath Rule
Minding Your Window of Tolerance

CLARITY – Emotional Intelligence
Name It To Tame It (working with difficult emotions)
Name It To Fuel It (savoring pleasant moments)
Wheel of Emotions
Gratitude Exercise
Gratitude Worksheet

CREATIVITY – Reflective Intelligence
Wise Brain Reps for Creativity (10 seconds)
Reframe (find the opportunity in the challenge)
Open Awareness Exercises
What Went Well (weekly Friday reflection)

CONNECTION – Relational Intelligence
Breathing Kindness
Offering Kindness
~ Inner Strength
Taming Your Inner Critic (giving it a persona)
Self Compassion Pause
Soothing Touch



~ Training Wisdom – Inner Refuge

~ Resilience Game Plan – Monthly Worksheet

~ Core Values Worksheet

~ Friendliness
~ Non-striving
~ Non-judgment
~ Curiosity
~ Patience
~ Acceptance
~ Self-kindness
~ Compassion
~ Trust

A moment of self-compassion can change your entire day. A string of such moments can change the course of your life.

Pause at Work.png
bottom of page