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Index
Title Page
Copyright
Dedication
Preface by Bonnie St. John
1 INTRODUCTION TO MICRO-RESILIENCE
Elaine’s Story
A Universal Condition
Defining Resilience
The Five Frameworks
Micro Supports Macro
Micro-Resilience in Action
2 REFOCUS YOUR BRAIN: THINK, ORGANIZE, AND EXECUTE MORE EFFECTIVELY
Greg’s Story
The Science
The Prefrontal Cortex and Executive Brain Function
Change and Evolution
Multitasking is NOT the Answer
The Solutions
Zone Refocus:
Create an Island in the Stream
Change the Culture
Tips
Off-Load Refocus:
Don’t Hold It All in Your Head
Tips
Decision Refocus:
Watch the Timing, Reduce the Quantity
Tips
Exercise Refocus:
Use Movement to Improve Thinking
Tips
Refocus Your Brain: Conclusion
3 RESET YOUR PRIMITIVE ALARMS: STOP YOUR EMOTIONS FROM BEING HIJACKED
Kathleen’s Story
The Science
The Amygdala Hijack
Prevent the Hijack (or Reduce the Response)
Awfulizing: Hijacked for No Reason
The Solutions
Labeling Reset:
Call It by Name
Tips
Conscious Relaxation Reset:
Interrupt the Stress Response
Tips
Sensory Reset:
Use “Smells and Bells”
Tips
Power Pose Reset:
Reduce Fear and Boost Confidence
Tips
Reset Your Primitive Alarms: Conclusion
4 REFRAME YOUR ATTITUDE: SPIRAL INTO THE POSITIVE
Priya’s Story
The Science
The Benefits of Positivity
The Solutions
Joy Kit Reframe:
Apply First Aid to Your Emotional Cuts and Bruises
Tips
ABCDE Reframe:
See Things from a Different Perspective
Cynthia’s Story
Tips
Reversi Reframe:
Turn Your Obstacles Upside Down
Tips
PPP→CCC Reframe:
Change Pessimism to Optimism
Tips
Daily Reframe:
Improve Your Average
Tips
Reframe Your Attitude: Conclusion
5 REFRESH YOUR BODY: INCREASE YOUR FUEL EFFICIENCY
Stan’s Story
The Science of Hydration
Hydration Affects the Other Micro-Resilience Frameworks
The Hydration Solutions
Hydration:
Tips
The Science of Glucose Balance
The Glucose-Balance Solutions
Low-Glycemic Snacks
Tips
Refresh Your Body: Conclusion
6 RENEW YOUR SPIRIT: TAP INTO THE POWER OF PURPOSE
The Bricklayers’ Story
Emily’s Story
The Science
The Solutions
Values Detective Renew (Macro):
Examine Your Own Story
Tips
Detective’s List of Questions
Life Goals Renew (Macro):
Prioritize Your List
Tips
Tagline Renew (Macro):
Articulate Your Purpose
Tips
Touchstone Renew (Micro):
Keep Purpose in View Every Day
Allen’s Touchstone Renew
Sylvia’s Touchstone Renew
Tips
Schedule Renew (Micro):
Tailor Your Calendar to Your Sense of Purpose
Tips
Flow Renew (Micro):
Diagram Your Energy Levels
Tips
Renew Your Spirit: Conclusion
7 PUTTING IT ALL TOGETHER
Josh’s Story
Josh’s Techniques
Tips
Beth’s Story
Putting It All Together: Conclusion
Afterword
Acknowledgments
Praise for Micro-Resilience
Appendices
MICRO-RESILIENCE CHECKLIST: WHAT DO YOU WANT TO TACKLE FIRST?
MICRO-RESILIENCE TECHNIQUES: A QUICK REFERENCE GUIDE
Newsletters
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