10 Days of

Resilience

THE WORKBOOK
 Contents

In trod uc ti on 3
The p rogra m m e 4
Day 1 - R efresh 5
E xe rc i se : Growth mindset 6
Day 2 - Reflect 7
E xe rc i se : Ac c e pt ance 8
Day 3 - Rest 9
E xe rc i se : Ste e ring energ y 10
Day 4 - Regenerate 11
E xe rc i se : Se l f -belief 12
Day 5 - Restore 13
E xe rc i se : In te nt io n 14
Day 6 - Reset 15
E xe rc i se : Gra ti tude 16
Day 7 - Recharge 17
E xe rc i se : Fi n d i ng flo w 18
Day 8 - Revive 19
E xe rc i se : Su p p o r t co mmit t ee 20
Day 9 - Renew 21
E xe rc i se : Stra teg y 22
Day 10 - Recalibrate 23
E xe rc i se : Fe e d back 24

© Resilience Edge | 10 Days of Resilience - The Workbook 2

 Introduction

Today more than ever, we need to focus on building resilience.

We’ve collectively faced more change and uncertainty across
the globe than we’ve seen in decades. Of course, we all have
challenges that surprise us at different times in our lives, and
this will continue. But to experience such global uncertainty at
the same time is rare.

We’ve had to become adaptable, agile and responsive in

dealing with events as they unfold. Underpinning all of this is
a capacity to be psychologically resilient.

Resilience isn’t a personality trait – it’s not something you’re either born with or not.
Some people may be naturally more resilient, but the good news is everyone has the
capability to practice strategies to become more resilient over time. Resilience is a
mindset - a way of thinking and processing information that protects you from negative
stressors. This means drawing on your resilience is particularly helpful in times of
change or uncertainty.

Resilience reserves go up and down, and a number of factors will affect how resilient
you feel at a particular point in time. This could include how many challenges you’re
dealing with at one time, how critical the challenges you face are, your emotional state,
what’s going on in your environment around you and relationships with others. In reality,
the list of influences that may impact your capacity to be resilient is huge.

Being resilient means you’re much more likely to feel like you can cope with challenges,
find solutions for problems and focus on opportunities to learn and develop, even in
particularly testing and trying situations. Resilience doesn’t mean you don’t feel painful
or negative emotions, or that you avoid all obstacles and find change easy to deal with.
When you’re resilient, you find ways to move through difficult situations, focusing on
learning from the experience and moving towards a more positive place.

So how do you boost your resilience?

Perhaps strangely, much of what you learn during a resilience course won’t teach
you to be resilient. Training will teach you what resilience is, but if you want to
enhance your resilience you need to apply the techniques you’ve been taught, in
real life. Combining your learning with experience and practice is what will make you
more resilient over time.

Gemma Leigh Roberts

Chartered Psychologist
and Founder

© Resilience Edge | 10 Days of Resilience - The Workbook 3

 The programme

This coaching programme has been designed to help you

test and explore resilience-boosting techniques, tools and
practices. It isn’t a training programme which will teach you
what resilience is. Rather, it’s a practical ‘how-to’ guide to
implementing resilience techniques in your life.
By taking part in this programme, you’ll be supported and guided to test 10 resilience
enhancing techniques designed to kick-start your focus on boosting resilience. Each
exercise is relatively quick and simple to implement and will easily fit into your busy
schedule.

Some of these exercises will stand out for you. The idea is you find a handful of
exercises that you can continue to use regularly after you’ve finished the programme.
You may find over time you’d like to come back to the workbook and use some of the
exercises you haven’t put into practice in a while. This strategy works well, as what you
will need to support your resilience journey at different points in time will change.

Once you’ve finished the programme, check back in with the Resilience Edge website to
access new resources as they’re released.

But for now, let’s get started on your 10 Days of Resilience journey…

YOUR 10 DAYS
OF R ESIL IENCE
JOUR NEY

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

Refresh Reflect Rest Regenerate Restore

DAY 6 DAY 7 DAY 8 DAY 9 DAY 10

Reset Recharge Revive Renew Recalibrate

© Resilience Edge | 10 Days of Resilience - The Workbook 4

 D AY 1

Refresh

We live in a world full of change and uncertainty, so

there has never been a more urgent need to focus on
developing your psychological resilience to deal with
challenges and learn to thrive.
The first step on your resilience journey is to stop and refresh, as if you’re
clearing the browser in your mind. This will help you to psychologically
prepare for the next 10 days of working on your resilience.

So, what is a growth mindset?

Well, this way of thinking means you understand you always have the potential to
learn and develop - your skill set is not fixed for life - you have the ability to learn
more, achieve more, do more.

When it comes to enhancing your resilience, a growth mindset helps you to

learn from challenging situations, which means no experience is a wasted
experience. There is always an opportunity to learn something from any
situation, which can help you understand more about yourself and others.
Sometimes focusing on what you’ve learnt from a situation will help you
to change how you think or behave in the future, in order to achieve more
positive results.

It’s important to remember you can’t build

your resilience without facing challenges.

Think about that for a moment. It’s an uncomfortable truth, lots of people like the idea of
boosting their resilience but don’t want to be in the painful situation where things aren’t
going to plan. But it’s practicing strategies, tools and techniques in that moment when
you’re faced with challenges, and then reflecting on this process after which equips you
to deal with future obstacles. Ultimately, using a growth mindset will help to move you
towards the thriving end of the resilience scale.

© Resilience Edge | 10 Days of Resilience - The Workbook 5

 EXERCISE

Growth mindset
Think about a time someone you care about doubted their ability to achieve something.
Write an encouraging message to this person explaining why you think they have the
ability to reach their goals, highlight the evidence you have to support your belief in them,
and how you’ve seen them overcome challenges in the past.

Why I believe in you

Evidence I have to support my belief in you

How you’ve overcome challenges in the past

Let’s link this back to your resilience.

1. Think about how does this make you feel about challenges you face?
2. Could you create an encouraging message for yourself?
3. When you face obstacles, could you change the way you talk to yourself,
perhaps in a more supportive and encouraging tone like you would use
with a friend?

Adopting a growth mindset with others is often easier than applying the same
mindset to our own lives. So start to reframe your thinking to help others focus on
developing a growth mindset, and then work on transferring this way of thinking
to yourself and your own life.

© Resilience Edge | 10 Days of Resilience - The Workbook 6

 D AY 2

Reflect

When you’re looking to develop a new skill, or

change something, it can be easy to fall into the trap
of feeling that you have to take affirmative action
immediately. But actually, you need to get clear on
the actions you’re going take and understand why
you’re choosing that course of action. That requires
reflection and learning the power of acceptance.

Of course, we all face situations that we would rather not have to face. Life
isn’t perfect, it can be difficult, overwhelming and heartbreaking at times.
Developing your resilience doesn’t mean you avoid the ups and downs of
life, rather you find ways to cope with challenges when you face them, and
you learn techniques to help you really thrive when you’re in those
peak moments.

When it comes to resilience, acceptance is about not trying to eliminate

difficult feelings, rather accepting these feelings will occur, but you can
take steps towards what’s important to you and where you want to be in
the future. This can be uncomfortable, but it is possible to hold on to the
feeling of disappointment or sadness, and still find some positivity within
yourself to slowly move towards a happier place.

This shift in perspective is one of the most

powerful tools you have when it comes to
enhancing your resilience.

© Resilience Edge | 10 Days of Resilience - The Workbook 7

 EXERCISE

Acceptance
Today’s exercise is about reflecting on tricky situations you’ve found yourself in. Jot down
some notes or think about a big challenge you’ve faced either past or present.

How did that situation make you feel?

You can be completely honest here - this exercise is just for you -
you don’t have to share your thoughts unless you want to.

Take some time to note what you had control over in this situation, and what you didn’t
have control of. Often, we keep thinking about events, which we have no control over, and
that’s not necessarily a bad thing - it’s part of processing the events and that can take
time. It is important however to understand when you have no control and not to place
energy trying to change something you can’t.

On reflection, you may also find it useful if you can accept the role you played in the
situation if you feel like you would do something different if you were to replay the event.
No one gets it right every time, sometimes we make mistakes. It’s how we deal with these
that’s important.

Big challenge How the challenge made me feel

Things in my control in this situation Things not in my control in this situation

Areas I can practice acceptance about the situation

I know this can be an uncomfortable exercise, if you’ve ever experienced deep

regret or grief you’ll empathise. But the focus here isn’t to change how you feel,
rather to accept all of your feelings and find a way to generate some hope as you
work towards a positive place, all at the same time.

© Resilience Edge | 10 Days of Resilience - The Workbook 8

 D AY 3

Rest

You’ve just stated your resilience journey, so this

statement may sound counter-intuitive: it’s time
to rest.

Your energy is a limited resource. Just like time, we only have so much
energy. And yet, we rarely consider how we use our energy and whether
we’re doing this in a way that will benefit us.

How often have you found yourself chasing your tail and trying to
deliver on commitments you wish you just hadn’t made because
you’ve taken on too much and it’s overwhelming?

Or how often have your thoughts been consumed by events which you
can’t change or past experiences, so you’re directing your energy there
instead of in areas where you can make a positive change today.

We often think of resilience as grit and just ‘pushing through’, but actually
we need to take the time to get clear about where and how we’re using
energy, in order to create practices and habits that help us to thrive in
the future.

We also need time to recover emotionally

and physically when we’ve experienced
challenges.

Even when you’re at your peak and thriving, rest is still critical. Top athletes
across various sporting disciplines know the importance of rest and sleep
and incorporate this into their training strategies - focusing on balancing
action and rest in a strategic way.

© Resilience Edge | 10 Days of Resilience - The Workbook 9

 EXERCISE

Steering energy
Tonight, before you go to sleep, I challenge you to really consider how you’ve ‘spent’ your
energy today. Firstly, how were your energy levels when you woke up? Give yourself a
starting battery charge percentage when you woke up, ranging from 1-100%. What were
the reasons you felt so rested, or not?

Which events throughout the day took most of your physical and emotional energy? Is
this how you would want to spend your time in an ideal world? Did you get enough rest
throughout the day? This is subjective and changeable. Some days you won’t feel like you
need rest, and others you will - it depends on what’s going on around you and how you’re
feeling psychologically and physically.

Finally, what would you change?

Energy levels when I woke up this mor ning Reasons for positive / negative energy
(1-100%) levels this mor ning

Events today that took most of my energy Things I’d like to change tomorrow to
(physical and psychological) ‘spend’ my energy more wisely

If you can, do this exercise for a week - you may be surprised

to learn where you’re spending your energy.

You don’t always have control over what you need to get done in a week. But by
resting and taking time for this reflection exercise you may identify ways you can
incorporate more rest into your week, getting smarter in the process about where
you spend your energy.

© Resilience Edge | 10 Days of Resilience - The Workbook 10

 D AY 4

Regenerate

Research tells us confidence and self-belief are

critical facets of resilience, and regenerating these
qualities is an important step in building your
resilience over time.
The most important thing to remember when you find yourself feeling
unsure, overwhelmed or stuck is you don’t have to have the answers, you
don’t have to be crystal clear on your next move. That isn’t what it means
to have self-belief when we’re talking about resilience. Rather, it’s about
learning to appreciate you may not know the best way to respond, you may
have no clue what to do next. But you believe in yourself and your ability to
find a solution.

We can’t be experts in every situation we find ourselves in and putting that

pressure on yourself to always know what to do is a sure-fire way of setting
yourself up to feel like you’re failing.

The key is to focus on resourcefulness -

build a network system around you that helps
you to figure out what to do. This is a skill
successful entrepreneurs use to
create success.

This system may include mentors, friends, colleagues or family you can call
on for advice. You may be part of networks or forums that will help you to
figure out next steps. When you’re looking at your calendar, you might want
to ensure you build in time to focus on continual learning and development
- focusing on learning about new concepts, such as resilience for example.

© Resilience Edge | 10 Days of Resilience - The Workbook 11

 EXERCISE

Self-belief
Today, I encourage you to jot down five activities you did well over the last week - these
achievements can be big or small. Take some time to reflect. If this situation or something
similar occurred again, do you believe you’d be able to achieve the same positive result?

Consider how you can replenish your self-belief when you’re feeling low. This could
include things such as focusing on positive feedback (which we often ignore in favour of
negative feedback) and reflecting on past positive achievements regularly.

Achievements Chances I could do this again (0 - 100%)

Ways I can increase my self-belief

As you face new challenges, try not to feel like you

should know what to do.

Instead, try to focus on your ability to find solutions and ways to figure out next
steps when you face challenges. This is a more agile and adaptable approach
and nurturing this thought pattern over time will help to enhance your resilience.

© Resilience Edge | 10 Days of Resilience - The Workbook 12

 D AY 5

Restore

Restoration isn’t just about recovery. It’s about

knowing what’s in your control, and how to take
control in order to thrive.
Let’s rewind slightly to understand what control doesn’t mean when we
talk about resilience. Feeling like your actions will make no impact, and
you can’t direct the environment around you can lead to feeling helpless,
almost as if there’s no point taking any action because you can’t change
anything. Psychologists have found this to be a trap many people fall into,
and when you get caught in this cycle of thinking, it prevents you from
moving forward and making changes.

There is however a delicate balance when it comes to control. Although

you don’t want to feel helpless, you also don’t want to be in a situation
where you try to control everything - because that’s exhausting
and impossible.

Taking control to direct your destiny where

you can and letting go of what you’re not in
control of takes judgement, and this is a skill
you can build over time.

As you work on building your resilience, it can be helpful to remember you

may not be able to control everything that happens around you, but there
are areas you can take some control to direct your life and destiny.

© Resilience Edge | 10 Days of Resilience - The Workbook 13

 EXERCISE

Intention
Today is about setting an intention. Jot down something you would like to achieve, this
could be something like ‘finishing a project’, ‘creating a happy household’ or ‘being a
good friend’. This gives you direction and purpose.

Next, write down how you could start to make this happen by the end of the day. Maybe
you could complete a project plan, so you know exactly what you need to do in order to
complete that project. Or you could brainstorm what a happy household means to you
and commit to at least one action to start to make this happen by the end of the day.
Perhaps you could make that phone call to a friend which you’ve been putting off or send
a short and thoughtful note.

Intention today

Action steps to make my intention a reality (list all possible steps)

1. 6.

2. 7.

3. 8.

4. 9.

5. 10.

Top 3 actions I can take today

1.

2.

3.

If you don’t complete the activity you set out for

yourself, start again tomorrow, don’t give up.

Sometimes events that are out of your control knock you off course, but that
doesn’t mean you can never reach your goals. It just means you may need to be
flexible and adjust when or how you do this. No one is totally in control of all their
experiences in life. We can’t control what happens, but we can control how we
respond.

© Resilience Edge | 10 Days of Resilience - The Workbook 14

 D AY 6

Reset

Your view of the world and your perspective influence

how you experience the world around you, and your
thoughts about situations you find yourself in. This in
turn ultimately affects how you respond to events.
Today there are so many changes many of us are facing, and new
challenges we’ve never had to navigate before. We’ve had to find ways
to be more agile and more resilient in how we respond to situations, and
that’s likely to continue for the foreseeable future.

At times, periods of extreme change can be overwhelming and cause

feelings of anxiety, stress or depression.

But it’s important to remember change often

brings with it some opportunity for positive
growth too.

In this section we’re focusing on dealing with mental health. So, before you
move on, it’s important to note if you’re experiencing debilitating feelings
of anxiety, depression or fear, it’s really important to seek professional help.
Mental health charities such as Mind in the UK are a great place to start.
The exercises in this programme may be helpful, but a professional will be
able to provide an expert opinion about what could be useful for you.

You may have found that due to global events, you’ve been navigating
stress, uncertainty, fear or anxiety, perhaps in a way you’ve never have
before.

Of course, no one would ever consider a global pandemic to be a positive

situation. There have been so many implications for many people - pain,
confusion, loss and sadness. But, if we go back to thinking about what’s
in your control, is there anything you can do to make your situation more
positive? Maybe seeing more of your close family has been a blessing,
maybe not seeing people has been a welcome break, or you have more
appreciation for those close to you who you weren’t able to see.

This isn’t about being overly optimistic and delusional about the benefits
of a negative situation. It’s about finding acceptance and focusing on small
things you can do to improve the situation - you can feel unsettled and
optimistic at the same time. In today’s exercise we’ll focus on resetting
your thinking to focus on positive experiences, even if when you’re facing
obstacles.

© Resilience Edge | 10 Days of Resilience - The Workbook 15

 EXERCISE

Gratitude
We often get bogged down by focusing on areas that aren’t so great in our lives
– thinking about what we’d like to change, or what we’re not happy with.

Today I’d like you to focus on three things you’re grateful for. It could be as simple as your
morning coffee, or the sun shining long enough to take a walk. Or these could be bigger
things such as having a supportive friend or a healthy family. Everyone can find three small
things to be grateful for in the day.

Three things I’m grateful for today

1.

2.

3.

Shifting your focus from what’s wrong to what’s

right helps to bring your attention towards hope and
optimism, both of which research has shown to play
an important role in developing resilience.

This is a really simple exercise, and it’s a great exercise for children too if you’d
like to help start their resilience journey early.

© Resilience Edge | 10 Days of Resilience - The Workbook 16

 D AY 7

Recharge

As you move through your resilience journey, you

come to a point where it’s time to recharge your
energy levels. You’ve reflected and reset your
thinking, and now it’s time to focus on ways to build
your resilience over the long-term.
One of the most effective resilience-building practices you can take part
in is creating a sense of fulfilment in order to build strength in areas that
matter to you. Finding your ‘flow’ is a proven way to do this.

What exactly do I mean by finding your flow?

This is a term used a lot in the world of positive psychology. When you’re
in flow, you’re taking part in an activity that completely absorbs your
attention, you won’t be thinking about anything else. You’ll enjoy this
activity, and by taking part you will develop skills over time. The focus is on
progression and getting better at something.

If you’ve ever been enjoying an activity and you look at the clock and
wonder where the time has gone, you’ve more than likely been in your flow.
These activities can be different for everyone. It may be cooking, yoga,
running, fixing formulas in a spreadsheet, or building a physical structure.

Research has shown the state of flow to be linked to happiness and

resilience, and it’s an important focus as you master your resilience
journey. By finding your flow and taking part in these activities, you are in
a sense practicing mindfulness as you switch off from everything else and
live in the moment - which is great if your mind has been racing or you’re
prone to overthinking events.

You’ll also be focusing on your strengths, and once you know what your
strengths are, you can use these to overcome obstacles. You might be a
great problem solver, or really good with details. You may be talented at
taking a strategic view, or maybe you have laser focus when you need to
get something done.

Playing to your strengths is also a reminder to yourself of your capabilities

and unique characteristics, and often this reminder will help to build your
confidence, which is another important pillar of resilience. Finding your flow
and playing to your strengths are key areas of focus if you want to recharge
your resilience battery.

© Resilience Edge | 10 Days of Resilience - The Workbook 17

 EXERCISE

Finding flow
Take some time to reflect on activities that create a sense of flow for you.

These activities will:

/ Stretch your ability
/ Help you to develop skills or get better at something
/ Keep you so focused, you lose track of time
/ Stop you from thinking about anything else

1. What kinds of activities do this for you?

2. What is it about these activities you enjoy?
3. How can you do more of these kinds of activities to help you improve your
performance in other areas of your life?

Activities that create ‘flow’ for me Things I enjoy about these activities

How I can do more of these activities in other areas of my life

Working in flow and using your strengths will help to recharge your energy, build
a positive outlook and enhance your confidence so you feel able to deal with
challenges that come your way.

Think about how you can bring more of the activities which create flow for you to
different areas of your life. If you can commit to finding ways to expand your flow,
the chances are you’ll also enhance your resilience.

© Resilience Edge | 10 Days of Resilience - The Workbook 18

 D AY 8

Revive

Your support system is one of the strongest pillars of

resilience you have, and when it comes to research
and resilience training, it’s often the most overlooked.
If you want to build your long-term resilience stamina,
set up your own resilience support team.
Resilience isn’t a personality trait, it’s a set of constructs that protect you
from the negative effects of stressors. Interestingly, resilience can change
and develop over time, and it’s shaped by your interactions with others and
situations you experience. This is why it’s important not to only concentrate
on what you can do on your own to enhance your resilience, but also
consider how the environment around you impacts your resilience levels.

The most effective way of reviving your

resilience reserves is by creating a strong
support system around you.

You may already have this, and you may find you go to different people
for different types of advice and support. Maybe you have parents, a
partner, friends, a mentor, a coach, or colleagues around you who all offer
a different kind of support.

You’ve probably experienced a situation where someone has helped you

work out a problem, offered an amazing piece of advice, or been there to
just listen or to help you pick yourself up when things have become too
much. In which case you’ll appreciate the importance of a strong
support system.

When planning your long-term resilience strategy,

a top tip is to focus on your support.

© Resilience Edge | 10 Days of Resilience - The Workbook 19

 EXERCISE

Support committee
Take some time to map out your support structure. Think about who you rely on for
support and how that person helps you. Then consider the areas of life where you would
benefit from more support.

Once you’re clear on where you need more support you can seek out people to help with
that - maybe a coach, mentor or a particular support group.

Who I rely on for support How these people support me

Areas where I could do with more support

Think of it like having a board of trusted advisors.

Who has a role in your support boardroom?
Where do you have some empty roles you’d like to fill?

You may also want to think about who you offer support to. Part of building
resilience is having meaning and purpose - and helping and supporting others
can provide this.

So think about your own support committee, and how you can join others’
support committees to help them on their resilience journey.

© Resilience Edge | 10 Days of Resilience - The Workbook 20

 D AY 9

Renew

Renewing your resilience plan is about giving fresh

air and life to your focus on personal development.
To do this, you need a resilience strategy, which will
keep you on the path of personal development as
you encounter peaks and troughs in your life.

Often people ask when’s the best time to focus on

developing resilience?

The answer is before you need it, but we generally don’t think to build our
resilience muscles unless we need them.

The good news is you haven’t missed the boat if you feel that you need to
enhance your resilience at the moment - because the second-best time to
start working on it is right now.

Resilience changes and develops over time. This in part is to do with how
your emotional capacity changes over time. Sometimes you’ll have one
challenge to deal with, sometimes you’ll have 10 challenges you’re trying to
navigate. Sometimes your resilience cup feels empty because you’ve been
dealing with so many obstacles or changes recently, whereas other times
your resilience reserves may be plentiful, and you’ll feel ready to deal with
whatever comes your way.

You can’t predict when you’ll come across challenges and how this will
impact your capacity to thrive. You can however start to test tools and
strategies as you come across challenges, figuring out what works for you,
and in which particular scenarios.

The only way you’re going to be able to

create your bespoke resilience plan is by
testing exercises and refining your approach.

Not all resilience building exercises will benefit you as an individual. Part
of this programme is about trying out and testing different techniques.
Now it’s time to renew your resilience plan and focus on the resilience
enhancing exercises that are going to take you forward and help to support
the development of your resilience over the long-term.

© Resilience Edge | 10 Days of Resilience - The Workbook 21

 EXERCISE

Strategy
Take some time to think about all the resilience exercises you’ve tested during this
programme. For each you’ve tried, note what worked well, what was surprising, what
didn’t work so well. Now, pick one to three exercises you’re going to focus on. As you
practice these, note when these particular exercises work well for you.

For example, when you’re feeling overwhelmed with work or home life demands, looking
at how you’re using your energy might work well for you. Practicing gratitude may make
you feel more positive and optimistic, when you’re facing particular work challenges, and
focusing on finding your flow may work well for you during times of change. Your ongoing
resilience building strategy should be bespoke to you, and it should fit with the specific
context you’re in.

10 days of resi lience exercises I’ve tried and tested

Things that worked well with these Things that didn’t go so well with these
exercises exercises

Next steps - future plan

© Resilience Edge | 10 Days of Resilience - The Workbook 22

 D AY 1 0

Recalibrate

You’re at the end of your 10 days of resilience

journey, but it’s not time to slow down. What you
learn today will help support the development of your
resilience mindset muscles way beyond these 10
days. Today we’re focusing on a simple technique to
help you structure your long-term resilience plan.

If you remember, we started focusing on developing a growth mindset right

at the beginning of the 10-day programme, today we’re going to do a full
360 and go back there. In fact, today will touch on many key areas that
play a role in developing resilience.

Resilience is in part about recalibrating

regularly, which means adjusting your
approach based on data.

This data can combine your view of your resilience journey, and the
previous strategy exercise will help with this. It can also be helpful to gain
feedback from people you trust on how they view your resilience journey.

This approach can be useful for a number of reasons. It helps you to

nurture a growth mindset, you may learn something new from this
feedback. You also learn to broaden your perspective, which is another
key pillar of resilience. Gaining insights from others may also help you to
become more adaptable and agile as you take advice on board, which is
another important aspect of building resilience. Finally, involving others in
your resilience progress builds support around you, which is a critical and
often overlooked factor that impacts resilience.

Today’s exercise helps to bring together many of the key pillars required to
create your Resilience Edge®.

© Resilience Edge | 10 Days of Resilience - The Workbook 23

 EXERCISE

Feedback
It’s time to focus on gaining insight from people you trust, on how they view your resilience
journey. Support is such an important pillar of resilience, this exercise has been designed
to help you tap into that support network, whilst also developing your growth mindset –
so understanding there is always more to learn, and others may have suggestions that can
help you to become more resilient.

Take some time to plan who you’ll ask for feedback and insights that may help you to
develop your resilience. Also note why they’ll be able to provide you with an
interesting perspective.

People I’ll ask for their insights or feedback Why they’ll be able to provide an
on my resilience jour ney interesting insight

My personal reflections on my resilience jour ney so far

As time goes on, consider other areas where you’d like to gather feedback in the future,
and who may be able to help you with this. Also think about your own feedback.

Check in with yourself regularly, what could you do even

better when it comes to developing your resilience?

A great habit to get in to is personal reflection. Take some time regularly to review
your resilience progress, refine your approach to developing your resilience with
small tweaks, and keep repeating this process.

Good luck on your resilience journey.

© Resilience Edge | 10 Days of Resilience - The Workbook 24
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