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Rebuild your resilience at work in just 7 days
The 7-Day Resilience Reset is your no-fluff guide to regain clarity, energy, and emotional stamina.... without needing a vacation.
Reset your resilience at work in a few minutes a day.
day 1. Find (and name) a leak
Where is your energy going?
Start your reset by identifying one habit, person, or thought pattern that’s quietly draining you. Awareness is a solid foundation of resilience training because you can’t change what you won’t confront. Write it down and commit to removing or reducing it by the end of the week.
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How to do it: Find a quiet space and think about where you spend most of your time. It might be social media, it might be worrying about something, it might be office gossip. Write it down. Once you commit to removing it, cross it out!
day 2. Cancel something
This challenge cuts straight to the point: cancel one meeting, task, or obligation that drains you more than it energizes you. At work, we often confuse “busy” with “important.” This is about choosing vitality over vanity. High resilience at work requires boundaries, and if we set them politely, we reduce the chances of burnout.
How to do it: Look at your week ahead and scrutinize every meeting in your calendar and task on your to-do list. What is not truly essential? Get rid of it by politely communicating with anyone affected and letting them know that you have other priorities that must take precedence.
day 3. Fuel your body
Resilience lives in your nervous system. Today, carve out 30 minutes to move. This can be a walk, stretch, or the gym. This physical reset is simple, but essential, because resilience at work begins with how well you manage your body under stress.
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How to do it: Treat this like a meeting. Add it to your calendar and commit to it the same way that you would commit to a meeting with your boss.
day 4. Do something difficult
Growth hides behind avoidance. Whether it’s a tough conversation or a long-postponed decision, today is about doing one thing that scares you. You’ll learn that resilience isn’t about feeling fearless. It's actually about acting when things are difficult.
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How to do it: This one is not easy, but that's the point. If you're nervous, take a few moments to do this breathing exercise which will help. Then just do it. Do the hard thing. If you mess up, it'll be an opportunity to grow. If you nail it, it'll have been a growth experience!
day 5. Take pause
Pause is not a luxury. It’s a worthwhile skill. Spend 10 minutes in stillness today (even two blocks of 5). This is where mental clarity and resilience at work begin. Use the breath as a reset button, so you stop reacting and start responding.
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How to do it: Like day 3, schedule 10 minutes into your calendar and commit to it like a meeting. If you can't find 10 mins, try to request that a meeting finish 5 minutes earlier so you can prepare for your next meeting. Use that 5 minutes to sit quietly and focus on your breath. I call this mindful shedding.
day 6. be grateful (and specific)
Gratitude sharpens your focus. Write down 3 specific things you’re grateful for at work, and why they matter. This isn’t fluff. Gratitude is a proven tool in resilience training to help shift your mindset from scarcity to strength. It's also known to lower anxiety levels and improve physical health.
How to do it: Use paper and pen or open a new document on your computer. Think about three things that are great about your work - it could be the people, the challenges, the perks. And remember to write down why they are great. If you can't find anything, try to reframe the challenges into opportunities to push you out of your comfort zone.
day 7. Let go
Resilience doesn’t mean tolerating everything and "sucking it up". It means discerning what’s yours to carry. Find one thing that’s been frustrating you. If you can’t change it, release it. Today you’ll practice radical acceptance, which is the art of letting go of what is outside of your control. This can be a powerful part of emotional resilience.
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How to do it: Find the thing that is bothering you and write it down on a piece of paper. Then draw two columns - one for what is in your control and one for what's outside of your control. When you're done both lists, look at the items that are OUTSIDE your control and cross them all out. You can't do anything about them. Move onto the other list and get to work.