25+ surefire ways to ignite your resilience and develop your bounce forward™ response

Re-Charge: Health

• Eat healthy, nutritious, regularly scheduled and balanced meals
• Get enough sleep- aim for 7 hours each night
• Drink at least 8 glasses of water daily (remember, coffee does not count as water)
• Reduce caffeine
• Take a walk at lunch (don’t eat lunch at your desk) or at a break

Re-Charge: Physical

• Stretch every 20 minutes when at the computer
• Allow time for play, physical exercise and relaxation
• Park further away from the door (for an extra walk)
• Smile more and laugh lots
• Recharge- take a break when tired and do something else for a period of time

Re-Word: Change your words, change your life!

• Breathe before you speak, enjoy listening
• Be in the moment- fully present (less chance for error, saying things you regret,
• Missing important information, etc.)
• Make peace with the past so it doesn’t damage the future
• Choose your words carefully. Instead of saying “I had a terrible day” say “I had a day that tested my integrity” or “I had a day full of insights and learning” or “I had a day where I really practiced tolerance, flexibility and time management”

Re-Prioritize

• Don’t avoid the courageous dialogue that is needed in relationships. Resolve
issues in a timely, respectful and supportive manner (don’t let issues build) and
don’t keep score in relationships
• Avoid the words “shoulda”, “coulda” or “woulda”
• Avoid making assumptions
• Make time for play with your family members, friends and pets
• Appreciate that you don’t have to win every argument or discussion. If you want to win everything, that makes losers out of those you care for (adapted from J. Reese)

Re-Fine: Personal

• Success comes in CANS not CAN’TS (adapted from J. Reese)
• Have an attitude of gratitude. Each morning as you awake, state one thing for
which you are grateful. Before bed, night express one thing that you were
grateful for during the day. Then set your intention for the next day. (E.g.)
• Today I am grateful for the kindness of a stranger who held the door open for
me. Tomorrow I will ……..).
• Don’t take yourself so seriously and give yourself a break now and then
• Being optimistic is a choice. When we make a conscious and deliberate choice to
be optimistic, it influences our thoughts, feelings and behaviours. (Christian D Larsen)
• Associate with optimistic people

Get rid of what’s pulling you under:
• Acknowledge, recognize and accept the things you cannot change
• Great question to ask yourself … What are you willing to do differently in order
to strengthen your bounce back muscle and ignite your resilience?

 

Bonus Tips
Technology
• Avoid checking emails before bed (that means at least two hours before bed
refrain from checking emails)
• Turn your email alert sound off and don’t keep your email running in the background
• Check email at 2-4 scheduled times during the day instead of frequently throughout the day
• Have screen savers that are positive, inspire joyful thinking or represent your values of self care
• Four D process- delete, delegate, defer or do it