Cultivating Growth Mindset and Resilience

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 BlogUse this blog for discussion and communications with your instructor and classmates. These points will also be included in the exercises below.

Chat BlogA 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 exercises


I wish to acknowledge all those who have taught me this stuff and made this curriculum possible.

Let’s Get Started!!

Training Components

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…”

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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.

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Watch the Presentation 

Complete Pre-Assessments

Images from presentation:

(Click thumbnails for larger images):

Slide 9:  Learning & Development

Slide 10Neural 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

Slide 53: Neuroscience of self-compassion

Exercises: Click the link and follow the instructions.

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 18Discuss: 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

Complete Post-Assessments

Final Thoughts?   What did you get out of the course? Final questions, concerns, thoughts, ideas?