Table of Contents
Preface Bonnie St. John xiii
1 Introduction to Micro-Resilience
Elaine's Story 3
A Universal Condition 6
Defining Resilience 7
The Five Frameworks 11
Micro Supports Macro 12
Micro-Resilience in Action 14
2 Refocus Your Brain: Think, Organize, and Execute More Effectively
Greg's Story 21
The Science 22
The Prefrontal Cortex and Executive Brain Function 24
Change and Evolution 25
Multitasking is NOT the Answer 27
The Solutions 30
Zone Refocus: 30
Create an Island in the Stream 30
Change the Culture 34
Tips 37
Off-Load Refocus: 38
Don't Hold It All in Your Head 38
Tips 40
Decision Refocus: 41
Watch the Timing, Reduce the Quantity 41
Tips 44
Exercise Refocus: 47
Use Movement to improve Thinking 47
Tips 51
Refocus Your Brain: Conclusion 54
3 Reset Your Primitive Alarms: Stop Your Emotions From Being Hijacked
Kathleen's Story 63
The Science 64
The Amygdala Hijack 65
Prevent the Hijack (or Reduce the Response) 67
Awfulizing: Hijacked for No Reason 70
The Solutions 72
Labeling Reset: 72
Call It by Name 72
Tips 74
Conscious Relaxation Reset: 74
Interrupt the Stress Response 74
Tips 78
Sensory Reset: 80
Use "Smells and Bells" 80
Tips 86
Power Pose Reset: 87
Reduce Fear and Boost Confidence 87
Tips 88
Reset Your Primitive Alarms: Conclusion 89
4 Reframe Your Attitude: Spiral into the Positive
Priya's Story 97
The Science 100
The Benefits of Positivity 101
The Solutions 103
Joy Kit Reframe: 104
Apply First Aid to Your Emotional Cuts and Bruises 104
Tips 106
ABCDE Reframe: 107
See Things from a Different Perspective 107
Cynthia's Story 108
Tips 115
Reversi Reframe: 116
Turn Your Obstacles Upside Down 116
Tips 120
PPP→CCC Reframe: 121
Change Pessimism to Optimism 121
Tips 124
Daily Reframe: 125
Improve Your Average 125
Tips 127
Reframe Your Attitude: Conclusion 128
5 Refresh Your Body: Increase Your Fuel Efficiency
Stan's Story 135
The Science of Hydration 137
Hydration Affects the Other Micro-Resilience Frameworks 140
The Hydration Solutions 142
Hydration: 142
Tips 142
The Science of Glucose Balance 143
The Glucose-Balance Solutions 146
Low-Glycemic Snacks 147
Tips 148
Refresh Your Body: Conclusion 151
6 Renew Your Spirit: Tap into the Power of Purpose
The Bricklayers' Story 159
Emily's Story 160
The Science 163
The Solutions 166
Values Detective Renew (Macro): 168
Examine Your Own Story 168
Tips 171
Detective's List of Questions 172
Life Goals Renew (Macro): 174
Prioritize Your List 174
Tips 175
Tagline Renew (Macro): 176
Articulate Your Purpose 176
Tips 179
Touchstone Renew (Micro): 180
Keep Purpose in View Every Day 180
Aden's Touchstone Renew 183
Sylvia's Touchstone Renew 185
Tips 187
Schedule Renew (Micro): 188
Tailor Your Calendar to Your Sense or Purpose 188
Tips 190
Flow Renew (Micro): 191
Diagram Your Energy Levels 191
Tips 194
Renew Your Spirit: Conclusion 195
7 Putting It All Together
Josh's Story 201
Josh's Techniques 207
Tips 208
Beth's Story 211
Putting It All Together: Conclusion 218
Afterword 221
Acknowledgments 225
Appendices 231
Micro-resilience checklist: What do you want to tackle first? 231
Micro-Resilience Techniques: A Quick Reference Guide 233