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.

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.

"We don't actually experience the world—instead we filter reality through the state of our nervous system."

🙋‍♂️ 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.


🔍 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.

🙋‍♂️ Who Created This? –


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.

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