Prickly problems demand well-equipped problem solvers.
One of the best parts of facilitating wellness workshops is getting to hear from participants about what resilience strategies work for them. Below you’ll find a curated collection of those tools — from breathing exercises and gratitude hacks to motivation maximizers and more.
— Josh
MINDFULNESS PRACTICES
Mindful walking: Step your way into calm
Mindful tasking: Find magic in the mundane
Noticing your thoughts: Mind your mind
Progressive muscle relaxation: Melt away tension
The 3-3-3 grounding technique: A quick trick to calm your mind
Self-distancing: Step back and gain perspective
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MOTIVATION TOOLS
Bite-sizing: Break it down
The Pomodoro timer technique: Focus more, stress less
Accountability buddies: Motivation, made social
The “just show up” method: The magic of starting small
Eat the frog: Tackling the toughest task first
The hiccup list: Normalize the bumps on the road
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JOY BOOSTERS
Celebrating the small wins: Cheers to the little things
Joy jar: Collect the good stuff
Positive self-talk: Be your own best cheerleader
Reminder rock: A pocket-sized boost to your mental health
Now, how, wow: Get energized for the day ahead
Rose, bud, thorn: A simple habit for everyday reflection
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PROBLEM-SOLVING EXERCISES
Let-go list: Add by subtracting
Skills audit: A humble way to level up
Brainwriting: A quieter way to unlock ideas
Toolbox audit: How equipped are you?
Desert island dream team: A fun way to reflect on support systems
Mind map: Untangle life’s challenges, one idea at a time
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VISUALIZATION HABITS
The worst-case scenario approach: Flip the fear
Mental rehearsal: Practice makes powerful
Breathing and relaxation visualization: A powerfully calming combo
Future-self visualization: Say hello to your future you
Healing light visualization: Shine from within
To-be list: Redefine success, one intention at a time
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WORRY BUSTERS
Anchor words and phrases: Keep your feet on solid ground
Focusing on what you can control: Take the reins
Worry time: Put your concerns on the clock
Reframing: Turn setbacks into comebacks with a fresh perspective
The container technique: Store your stress and breathe easy
