Resilience Quarterly
Resilience Quarterly

Resilience Quarterly

Practical Reflection Prompts to Elicit Self-Knowledge.

👩‍🚀 Why Do I Need This?

It’s common to hear that we ‘should’ learn to be resilient, yet far from being an innate character trait, this 'adaptive capacity’ is a skill that must be practised ~ requiring intentional reflection & dedicated self-enquiry.

You can either intentionally set aside time to reflect, or wait for a stressful situation to knock you into overwhelm.

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Setting aside time for this deliberate introspection is essential for anyone who desires to live intentionally & cultivate sustainable resilience.

The questions and format of this template have evolved and been distilled down into a series of prompts that if contemplated thoughtfully will allow you to develop the habits, rituals and tools to thrive amidst uncertainty & cultivate calm whatever your circumstances.

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"We don't actually experience the world—instead we filter reality through the state of our nervous system."
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https://curioushumans.gumroad.com/l/resilience-reflections-template

🙋‍♂️ This Template Is For You If...

  • You desire fresh perspectives in order to be more intentional in both your personal and professional life.
  • You experience stress & challenge but have a strong desire to mine these challenges for insights & ensure that you’re continually learning.
  • You’ve experienced burnout or exhaustion in the past and desire to avoid falling back into old patterns.
  • You are willing to set aside time every three months to commit to this process and step into this arena of courageous self-enquiry.
  • You believe that your grounded presence is a gift to others when they are going through turbulent times.

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🔍 What is Included in the RQ Template? ~

📝 Two Quarterly Reflection Areas ~

1 // 👀  Reflecting Backwards // review the previous quarter to document wins as well as mine personal + professional challenges for insights & take-aways

2 // ⛰️  Reflecting Forwards // look ahead to the next quarter to set clear intentions and work with one resilience deep dive area.

📝 Plus Six Resilience Deep Dive Areas ~

a // 🏡  Re-Examine Your Environment // a structured invitation to reexamine the spaces you spend the most time in through the lens of your nervous system.

b // 🫁  Identify Internal Stressors // an invitation to explore the question: in what ways are you complicit in creating the conditions for your nervous system that you say you don’t want?

c // 🌬️  Expand Self-Regulation Protocols // eight examples of self-regulation protocols that leverage your biology to effectively down-shift your nervous system.

d // 👪  Build Support Scaffolding // work with a simple framework for identifying blind spots in support structures and taking action on filling the gaps.

e // 🔭  Schedule Time for Rejuvenation // designing your weeks, months and years to think ahead and pencil in rejuvenating experiences.

f // 👀 Cultivating Internal Awareness // prompts for morning check-ins & interoception to decide how you wish to align your intention with your levels of energy.

https://curioushumans.gumroad.com/l/resilience-reflections-template

🙋‍♂️ Who Created This? –

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Jonny Miller designed & teaches the 5-week bootcamp ‘Nervous System Mastery’ & co-authored the Emotional Resilience in Leadership Report.

He has spent thousands of cumulative hours researching, training & mentoring high-performers + professionals — hailing from Slack, Google, Twitter & Harvard Business School.

Learn more about Jonny or subscribe to the Curious Humans podcast here.

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"I got 99 problems but learning to regulate my nervous system solved like 93 of them."