Chapter 8: Building Resilience
Life’s going to throw lemons—so let’s make the best lemonade stand the world has ever seen.
Tough times are inevitable. Maybe it’s a bad day, a tough month, or a year that feels like a decade (looking at you, 2020). But resilience—the ability to bounce back like a rubber band—is what separates the quitters from the comebacks.
This chapter is your personal resilience bootcamp. Let’s build those mental muscles so that when life knocks you down, you pop back up faster than a Weeble. (Yes, Weebles wobble, but they don’t fall down.)
Techniques for Staying Motivated During Tough Times
When the going gets tough, the tough don’t just “get going.” They lean on strategies that keep their spirits high and their focus intact. Here are two powerhouse techniques to keep you steady when the storms roll in:
1. Gratitude Practice:
Gratitude is like a magic potion for your brain—it shifts your focus from what’s going wrong to what’s going right.
Take 5 minutes every day to jot down three things you’re grateful for. They can be big (a supportive friend) or small (the way your coffee smelled this morning).
Why It Works: Gratitude rewires your brain to notice the good stuff, even when life feels bleak. Plus, it’s hard to wallow when you’re busy appreciating the little wins.
2. Self-Compassion:
Talk to yourself like you’d talk to a friend. Would you tell your bestie, “Wow, you’re a total failure”? Of course not! So why say it to yourself?
Practice kindness when you stumble. Instead of thinking, “I’m such a mess,” try, “This is tough, but I’m doing the best I can.”
Why It Works: Self-compassion isn’t just warm and fuzzy—it’s scientifically proven to boost resilience and motivation. It’s like giving yourself a hug without the awkward arm placement.
Exercise: Create a “Resilience Toolbox”
You wouldn’t build a house without tools, right? Well, resilience is no different. Let’s stock your personal “Resilience Toolbox” with strategies and supports to help you weather any storm.
Step 1: Brainstorm Your Tools
What activities help you feel calm and centered?
Examples: Taking a walk, journaling, listening to your favorite playlist.
Who can you lean on for support?
Examples: A friend, mentor, or the group chat that never lets you down.
What mantras or affirmations keep you motivated?
Examples: “This too shall pass,” or “I’m tougher than I look.”
Step 2: Write Them Down
Create a list of at least five strategies or supports. Bonus points if you turn
it into a cute, printable poster for your fridge or desk.
Step 3: Use It
When the tough times hit, pull out your toolbox and use it. Don’t just admire
it—actually lean on those tools.
Example Resilience Toolbox:
Morning gratitude journaling.
“Take five” breathing exercises when stressed.
Call Sarah (she always makes me laugh).
Take a walk in the park with my dog.
Reminder: “I’ve gotten through worse before, and I’ll get through this too.”
Final Thought: Bounce Back Like a Pro
Resilience doesn’t mean life gets easier—it means you get stronger. With the right tools, a little gratitude, and a lot of self-compassion, you can face tough times with grace and grit.
And hey, when life hands you lemons, don’t just make lemonade—open a whole lemonade empire. Now, let’s talk about staying on track and celebrating your wins. You’re almost at the finish line!