Master Resilience Training (MRT)
*CORE COMPETENCIES* - answer
What are the 6 Core Competencies to MRT? - answer1) Self-Awareness
2) Self-Regulation
3) Optimism
4) Mental Agility
5) Strengths of Character
6) Connection
A person who is willing to take calculated, necessary risks, and to capitalize on
opportunity is what type of person? - answer A resilient person
What is the definition of resilience? - answerThe ability to *grow and thrive* in the face
of challenges and *bounce back* from adversity.
What are some examples of myths about resilience? - answer- Never show emotion
- Only about the individual
- Must handle everything on your own
- Always act fast
- Always fully composed
- You have it or you don't
- Resilient people never burn out
Which core competency is being described?
The ability to identify your thoughts, emotions, behaviors and physiology, particularly
counterproductive patterns; remaining open and curious. - answerSelf-awareness
Which core competency is being described?
The ability to regulate impulses, emotions, and behaviors in order to achieve goals;
expressing emotions appropriately and stopping counterproductive thinking. -
answerSelf-regulation
Which core competency is being described?
The ability to hunt for what is good while remaining realistic, maintain hope and
confidence, and fighting the negativity bias; focusing on what is controllable as opposed
to what is not controllable; have faith in self and team. - answerOptimism
Remember it's a *style of thinking*
What are some advantages to being an optimistic thinker as opposed to a pessimistic
thinker? - answer- Happier, less depression
,- Healthier (*live 9 to 10 years longer!)
- Are seen as better leaders
- Have stronger relationships
- Do better in sports and perform better under pressure
- Are more successful in school and work
Which core competency is being described?
The ability to take other perspective and think FAT (flexibly, accurately, and thoroughly)
about situations; the willingness to try new strategies when current ones aren't working.
- answerMental Agility
Which core competency is being described?
Knowing your top Character Strengths and how to use them; identifying and cultivating
the Character Strengths in others. - answerStrengths of Character
Which core competency is being described?
Creating strong relationships; communicating positively and effectively; developing
empathy and being willing to give help and seek help. - answerConnection
*14 MRT SKILLS* - answer
Which MRT skill is a process to *deliberately* energize, direct, and sustain behavior to
ensure progress? - answerGoal Setting
Which core competency is built by Goal Setting? - answerSelf-regulation
What type of motivation would you be using if the task at hand is enjoyable? -
answerIntrinsic
What type of motivation would you be using if you were using rewards/punishments or
guilt/shame as a source or motivation? - answerInstrumental
What type of motivation would you be using if your source of motivation is valuing the
behavior or self-identifying with the behavior? - answerInternal
Which type of motivation (Instrumental or Internal) has the greatest benefits? -
answerInternal;
It decreases anxiety, enhances concentration, increases positive emotion, increases
effort and persistence, provides satisfaction, and fulfills the need for autonomy.
What are the 4 benefits to goal setting? - answerActivate behavior
Direct behavior
Adjust behavior
Sustain behavior
, In regards to goal setting, how many steps are there in the process? (What are they?) -
answer7
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)? -
answerEnd State
What is the keyword associated with step 2 of goal setting (Know where you are right
now)? - answerEnergize
What is the keyword associated with step 3 of goal setting (Decide what you need to
develop)? - answerPriorities
What is the keyword associated with step 4 of goal setting (Make a plan for steady
improvement)? - answerSMART 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)? -
answerWIN (*W*hat's *I*mportant *N*ow)
What is the keyword associated with step 6 of goal setting (Commit yourself
completely)? - answerMaintain Motivation
What is the keyword associated with step 7 of goal setting (Continually monitor
progress)? - answerIPR (*I*n *P*rocess *R*eview)
What is the purpose of an Action Statement in goal setting and what criteria should they
meet? - answerIndicate 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? - answerThe provide confidence, motivation, and energy to complete your
action statements. They should meet the P3 criteria.
*P*urposeful (intent)
*P*roductive (content)
*CORE COMPETENCIES* - answer
What are the 6 Core Competencies to MRT? - answer1) Self-Awareness
2) Self-Regulation
3) Optimism
4) Mental Agility
5) Strengths of Character
6) Connection
A person who is willing to take calculated, necessary risks, and to capitalize on
opportunity is what type of person? - answer A resilient person
What is the definition of resilience? - answerThe ability to *grow and thrive* in the face
of challenges and *bounce back* from adversity.
What are some examples of myths about resilience? - answer- Never show emotion
- Only about the individual
- Must handle everything on your own
- Always act fast
- Always fully composed
- You have it or you don't
- Resilient people never burn out
Which core competency is being described?
The ability to identify your thoughts, emotions, behaviors and physiology, particularly
counterproductive patterns; remaining open and curious. - answerSelf-awareness
Which core competency is being described?
The ability to regulate impulses, emotions, and behaviors in order to achieve goals;
expressing emotions appropriately and stopping counterproductive thinking. -
answerSelf-regulation
Which core competency is being described?
The ability to hunt for what is good while remaining realistic, maintain hope and
confidence, and fighting the negativity bias; focusing on what is controllable as opposed
to what is not controllable; have faith in self and team. - answerOptimism
Remember it's a *style of thinking*
What are some advantages to being an optimistic thinker as opposed to a pessimistic
thinker? - answer- Happier, less depression
,- Healthier (*live 9 to 10 years longer!)
- Are seen as better leaders
- Have stronger relationships
- Do better in sports and perform better under pressure
- Are more successful in school and work
Which core competency is being described?
The ability to take other perspective and think FAT (flexibly, accurately, and thoroughly)
about situations; the willingness to try new strategies when current ones aren't working.
- answerMental Agility
Which core competency is being described?
Knowing your top Character Strengths and how to use them; identifying and cultivating
the Character Strengths in others. - answerStrengths of Character
Which core competency is being described?
Creating strong relationships; communicating positively and effectively; developing
empathy and being willing to give help and seek help. - answerConnection
*14 MRT SKILLS* - answer
Which MRT skill is a process to *deliberately* energize, direct, and sustain behavior to
ensure progress? - answerGoal Setting
Which core competency is built by Goal Setting? - answerSelf-regulation
What type of motivation would you be using if the task at hand is enjoyable? -
answerIntrinsic
What type of motivation would you be using if you were using rewards/punishments or
guilt/shame as a source or motivation? - answerInstrumental
What type of motivation would you be using if your source of motivation is valuing the
behavior or self-identifying with the behavior? - answerInternal
Which type of motivation (Instrumental or Internal) has the greatest benefits? -
answerInternal;
It decreases anxiety, enhances concentration, increases positive emotion, increases
effort and persistence, provides satisfaction, and fulfills the need for autonomy.
What are the 4 benefits to goal setting? - answerActivate behavior
Direct behavior
Adjust behavior
Sustain behavior
, In regards to goal setting, how many steps are there in the process? (What are they?) -
answer7
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)? -
answerEnd State
What is the keyword associated with step 2 of goal setting (Know where you are right
now)? - answerEnergize
What is the keyword associated with step 3 of goal setting (Decide what you need to
develop)? - answerPriorities
What is the keyword associated with step 4 of goal setting (Make a plan for steady
improvement)? - answerSMART 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)? -
answerWIN (*W*hat's *I*mportant *N*ow)
What is the keyword associated with step 6 of goal setting (Commit yourself
completely)? - answerMaintain Motivation
What is the keyword associated with step 7 of goal setting (Continually monitor
progress)? - answerIPR (*I*n *P*rocess *R*eview)
What is the purpose of an Action Statement in goal setting and what criteria should they
meet? - answerIndicate 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? - answerThe provide confidence, motivation, and energy to complete your
action statements. They should meet the P3 criteria.
*P*urposeful (intent)
*P*roductive (content)
