We hope you will enjoy this course and find it helpful in your personal and professional life.
Presentation: This course is organized as a presentation and accompanying practices and exercises. It is important to watch the presentation prior to starting the exercises.
Exercises & Discussion Blog: Use this blog for discussion and communications with your instructor and classmates. These points will also be included in the exercises below.
Chat Blog: A place to share your questions, thoughts and ideas
No one else can change your brain; only you can do it when you cultivate your awareness of where you place your attention
Remember that you don’t wake up and decide to run a marathon; this will require an investment of your time.
Engage with the Content Each Week. Exercise every day – even if just a for one – half of one focused breath -eventually, the exercises will become integrated into your daily routine
Expected Outcomes of this course:
- Define grit, growth mindset, and resilience
- Explain the neuroscience that supports the design of training for these dispositions
- Engage fully in the key parts of training
- Identify which exercises work best for you
- Schedule the exercises into your weekly calendar
Content & Sections:
We have organized this course into 2 primary sections: content and exercises
These are listed as they appear in the presentation
Give running analogy – – you can study running as much as you would like but it won’t change how well you are actually able to run – you actually have to “do” the exercisesAcknowledgements:
I wish to acknowledge all those who have taught me this stuff and made this curriculum possible.
Let’s Get Started!!
Growth Mindset (Dweck, 2006)
- The view you adopt for yourself profoundly affects the way you lead your life.” (p. 6)
- Fixed mindset – “believes that your qualities are carved in stone… it creates an urgency to prove yourself over and over again…”
- Growth mindset – “is based on the belief that your basic qualities are things you can cultivate through your efforts…”
Resilience (Hanson, 2018)
- “The ability to recover from or adjust easily to misfortune” (Merriam Webster)
- “People who are resilient do more than bounce back from adversity. They keep pursuing their goals in the face of challenges.”
Grit (Duckworth, 2016)
- passion and sustained persistence applied toward long-term achievement, with no particular concern for rewards or recognition along the way.
- combines resilience, ambition, and self-control in the pursuit of goals that take months, years, or even decades.
Watch the Presentation
(Click thumbnails for larger images):
Slide 9: Learning & Development
Slide 10: Neural Model of Emotion Regulation
Slide28: Emotional Awareness
Slide 29: Emotions
Slide 36: Notice the Yum & Yuck
Slide 40: SBNRR from SIY
Slide 41: Inquire
Slide 42: How you think about something
Slide 45: Positive Future Self
Slide 48 :Neuroscience: It is not your fault – this is just what the brain does…
Slide 50: Mindful listening: 2 minutes each, 3 minutes metta conversation
Exercises: Click the link and follow the instructions.
Slide 53: Neuroscience of self-compassion
Slide 6: 2 minute reflection: Given your pre-assessment scores, what would you like to focus on improving and why? Enter response in the discussion.
Slide 18: Discuss: In your own words, what does it mean to embody grit, growth mindset, and resilience? Why is it important to your success?
Slide 19: Discuss: How would you cultivate… Growth Mindset and Resilience?
Slide 22: Find the set point
Slide 23: Breath, sound, movement
Slide 24: A Reminder: Notice what you are noticing.
Slide 25: 2-Minute reflection: What did you Notice?
Slide 30 & 31: : Hunches & Physiological responses
Slide 32: Exercises to train body scan, guided reflection for emotion regulation, guided inquiry in memory
Slide 33: Reminder: You are not your emotions; You just experience them.
Slide 37: 2 Minute Journal Questions on Emotions
Slide 43: Explanatory Style
Slide 44: Stop,Breathe, Notice,Reflect, Respond Practices
Slide 49: Steeping in the Kindness
Slide 51: What am I grateful for?
Slide 52: Challenge: Create a 2-minute/day gratitude journal for a week to see what you notice.
Slide 54: Self-Compassion Exercises and Meditations
Slide 56: Self-Compassion Steps
Slide 57: Incorporating practice into daily routine
Slide 58: Scenarios to Invite Practice and Reflection
Final Thoughts? What did you get out of the course? Final questions, concerns, thoughts, ideas?