INTD 247 Assignment #3: Building Personal Resilience Checklist
After completing the “How Resilient Are You?” MindTools Quiz use the following template to create a
checklist of practical strategies you will implement in the coming days, weeks, months, and years to
maintain and build your resilience in different aspects of your life. Please submit ONE specific strategy
for each of the following categories Confidence, Social Support, Adaptability, and Purposefulness.
Category
Confidence
Social Support
Adaptability
Purposefulness
DAILY
I will spend a few minutes
each morning and evening
practicing positive
affirmations. I’ll replace
negative thoughts with
empowering ones, such as
“I am capable,” “I am
worthy,” or “I can handle
whatever comes my way.”
This will reduce my selfdoubt and encourage
optimism.
I will take a few minutes each
day to connect with a friend
or family member, either in
person or virtually. This
consistent interaction
strengthens my social
network and provides a
support system for daily
challenges.
I will start each day with a
mindset of embracing
change. I'll remind myself
that change is inevitable and
can bring new opportunities
for growth. When faced
with unexpected situations
throughout the day, I'll
approach them with
curiosity and flexibility
because of my mindset.
I'll start each day by
reflecting on my purpose
and intentions. I'll think
about what I hope to
achieve and how my
actions align with my
values and long-term
goals. This daily practice
sets a positive tone for the
day ahead and reinforces
my sense of purpose.
WEEKLY
Every week, I will take a
few minutes to reflect on
and write down at least
three things I
accomplished, no matter
how minor they may seem.
Reflecting on these
achievements will help
build self-confidence by
recognizing my progress,
growth, and successes.
I will dedicate time each week
to participate in group
activities or events that align
with my interests. I may join a
club, attend a fitness class, or
volunteer for a cause I care
about. Engaging in shared
experiences fosters a sense of
belonging and expands my
social network.
I'll dedicate time each week
to trying something new,
whether it's a hobby, a
recipe, or a new exercise
routine. By stepping out of
my comfort zone regularly, I
can enhance my ability to
adapt to new situations and
develop a growth mindset.
I'll dedicate time each
week to identify and
prioritize tasks that align
with my overarching goals
and values. This proactive
approach ensures that I'm
consistently working
towards my purpose.
MONTHLY
At the beginning of each
month, I will set a small,
achievable goal. At the end
of the month, I will review
my progress and celebrate
the completion. This will
reinforce my ability to set
and achieve goals, boosting
my confidence.
Once a month, I'll organize a
gathering with friends or
family members like a potluck
dinner, game night, or
outdoor activity. Hosting
events will allow me to
strengthen existing
relationships and create new
connections within my social
circle.
At the end of each month,
I'll take time to reflect on
the challenges I faced and
the lessons I learned. I’ll also
Identify how I adapted to
these challenges and what
strategies were effective.
This reflection will refine my
approach to future
obstacles.
At the end of each month,
I will review my progress
towards my long-term
goals. I'll celebrate my
achievements and reflect
on any setbacks I've
encountered. I'll use this
reflection to adjust my
strategies and stay aligned
with my purpose as I
move forward.
YEARLY
At the end of each year, I
will take time to reflect on
my overall personal
Once a year, I will plan a
retreat or getaway with
friends or family members. It
Once a year, I’ll set one or
two stretch goals that push
me out of my comfort zone
Once a year, I will reflect
on my overarching
purpose and values. I’ll growth. I'll consider the
challenges I’ve overcome,
the skills I’ve developed,
and the successes I’ve
achieved. I'll then use these
reflections and set new
achievable goals for the
coming year. This will
promote self-awareness
and provide perspective.
may be a weekend trip to a
nearby destination or a longer
vacation. Spending quality
time together in a relaxed
setting will strengthen my
bonds and create lasting
memories.
and require significant
adaptation. I'll break the
goals down into smaller
milestones and create a plan
to achieve them. Working
towards ambitious goals
strengthens my adaptability
and resilience over time.
Evaluate whether my
current goals and activities
are still aligned with what
truly matters to me. This
reflection will recalibrate
my priorities and I'll make
any necessary adjustments
to ensure that I'm living a
purpose-driven life.
Assignment #3: Building Personal Resilience Checklist
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