Master Resilience Training (MRT) Complete Answers

Master Resilience Training (MRT) Complete Answers 1. What are the 6 Core Competencies to MRT? Answer: Self-Awareness, Self-Regulation, Optimism, Mental Agility, Strengths of Character, and Connection. 2. What is a resilient person? Answer: A person who is willing to take calculated, necessary risks, and capitalize on opportunities. 3. What is the definition of resilience? Answer: The ability to grow and thrive in the face of challenges and bounce back from adversity. 4. Which myth about resilience is NOT true? Answer: Resilient people never burn out. 5. What is being described in the core competency "Self-Awareness"? Answer: The ability to identify thoughts, emotions, behaviors, and physiology, particularly counterproductive patterns; remaining open and curious. 6. What is being described in the core competency "Optimism"? Answer: A style of thinking that involves hunting for what is good, maintaining hope and confidence, fighting the negativity bias, and focusing on what is controllable as opposed to what is not controllable. 7. What are the advantages of being an optimistic thinker? Answer: Happier, less depression, healthier (living 9-10 years longer!), seen as better leaders, stronger relationships, better performance under pressure, and more successful in school and work. 8. What is being described in the core competency "Mental Agility"? Answer: The ability to take other perspectives and think FAT (flexibly, accurately, and thoroughly) about situations; the willingness to try new strategies when current ones aren't working. 9. What is being described in the core competency "Strengths of Character"? Answer: Knowing your top character strengths and how to use them; identifying and cultivating character strengths in others. 10. What is being described in the core competency "Connection"? Answer: Creating strong relationships; communicating positively and effectively; developing empathy and being willing to give help and seek help. 11. Which MRT skill is a process to deliberately energize, direct, and sustain behavior to ensure progress? Answer: Goal Setting 12. Which core competency is built by Goal Setting? Answer: Self-Regulation 13. What type of motivation would you be using if the task at hand is enjoyable? Answer: Intrinsic 14. Which type of motivation has the greatest benefits? Answer: Internal 15. What are the benefits of goal setting? Answer: Activate behavior, direct behavior, adjust behavior, sustain behavior In regards to goal setting, how many steps are there in the process? (What are they?) ️7 1) Define your goal 2) Know where you are right now 3) Decide what you need to develop 4) Make a plan for steady improvement 5) Pursue regular action 6) Commit yourself completely 7) Continually monitor your progress What is the keyword associated with step 1 of goal setting (Define your goal)? ️End State What is the keyword associated with step 2 of goal setting (Know where you are right now)? ️Energize What is the keyword associated with step 3 of goal setting (Decide what you need to develop)? ️Priorities What is the keyword associated with step 4 of goal setting (Make a plan for steady improvement)? ️SMART Steps (*S*pecific, *M*easurable, *A*ction Focused, *R*ealistic, *T*ime-bound) What is the keyword associated with step 5 of goal setting (Pursue regular action)? ️WIN (*W*hat's *I*mportant *N*ow) What is the keyword associated with step 6 of goal setting (Commit yourself completely)? ️Maintain Motivation What is the keyword associated with step 7 of goal setting (Continually monitor progress)? ️IPR (*I*n *P*rocess *R*eview) What is the purpose of an Action Statement in goal setting and what criteria should they meet? ️Indicate what work you need to start doing to achieve your goal. They should be SMART *S*pecific *M*easurable *A*ction-focused *R*ealistic *T*ime-bound What is the importance of Power Statements in goal setting and what criteria should they meet? ️The provide confidence, motivation, and energy to complete your action statements. They should meet the P3 criteria. *P*urposeful (intent) *P*roductive (content) *P*ossibility (content) What is the main purpose of priority areas in goal setting? ️To bridge the gap between where you are now and where you want to be. Which MRT skill can counteract the negativity bias? ️Hunt the Good Stuff What is the negativity bias? ️The tendency to pay more attention to bad events than positive events. Which core competency is built by using Hunt the Good Stuff? ️Optimism Besides optimism, what are some other things that Hunt the Good Stuff builds? ️Positive emotion and gratitude What are some of the reflection questions to ask when Hunting the Good Stuff? ️- Why this good thing happened - What this good thing means to you - What you can do tomorrow to enable more of this good thing - What ways you or other contribute to this good thing What are some benefits of Hunting the Good Stuff? ️- Better health, better sleep, feeling calm - Lower depression and greater life satisfaction - More optimal performance - Better relationships Which MRT skill helps you identify 3 different things about a situation so that you can have *greater control* over your emotions and reactions? ️ATC (Activating Event, Thought, Consequence) Which core competency is built by using ATC? ️Self-awareness Which part of ATC is the trigger? ️The Activating Event (the who, what, when, and where) Which part of ATC are your interpretations in the heat of the moment? ️Thoughts What 3 things are included in the Consequence portion of ATC? ️Emotions (feel), Reactions (do), and Physiology Which portion of ATC "drives" another portion? ️Thoughts drive Consequences What are the 3 uses of ATC (the 3 times you can use it)? ️Before During After