30 Days of Resilience

Based on the 10 Resilience Facets, Rose Brooks Center presents 30 days of resilience and wellness opportunities.

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Points and How to Track

Participants will receive ONE point each for completing the daily resilience opportunities listed below.

Gain more daily bonus points by:

1. Drinking water each day. Recommended: 30 to 50 ounces – an amount equal to about four to six glasses of water.

2. Walking for 10 minutes each day.

The points work like this –

Resilience = one point.
Resilience + Water or Walk = three points.
Resilience + Water + Walk = ten points.
Pssst, our Google sheets make tracking super easy!

Of Course There Are Prizes!

Every week, the two individuals with the most points will each win a $25 Target gift card.

At the conclusion of the 30-day challenge, the three highest point earners will each win a $50 Target gift card.

Google Tracking Sheet Links

Your Google tracking sheets are at the end of each week below. Each form will walk you through tracking your points!

Print a Hard Copy

If you’d like to print a hard copy of the tracking sheet to help you keep score, download and print from the link below.

:: Tracking Sheet – Hard Copy PDF ::


Daily Resilience Opportunities

Tuesday, 6/1

  • Complete the Resilience Self Assessment. You can download it below to print or view it to write down your assessment. We’ll take it again at the end of the 30 days.

    25 extra points if you complete the assessment!

    Wednesday, 6/2

    • Drink More Water. You’ve probably heard that thirst can masquerade as hunger. But did you know that it can masquerade as fatigue as well? Make sure that you keep a water bottle with you at all times and that you take frequent drinks from it throughout the day. **Ability to replenish yourself

        Thursday, 6/3

        • Create a List. Create a task list for the day and work towards completing the list. **Sense of hardiness

                Friday, 6/4

                • Zoom! Zoom or Face time with a friend or family member to talk (someone who does not live with you). **Sense of coherence 

                        Saturday, 6/5

                        • Music! Listen to your favorite upbeat song. This can be used as a tool when feeling stressed, upset, or just feeling down. Jam out today and replenish yourself! **Ability to replenish yourself

                              Sunday, 6/6

                              • Because LOL. There’s a reason people say laughter is “the best medicine.” Chuckling and giggling benefit our emotional and physical health. Your plan of action: Watch a funny movie or a comedy on television — those favorite reruns or comedy shows you always go back to again and again may actually be good for your heart and mind. If you don’t have anything in mind, just Youtube some blooper reels. That should do the trick! **Ability to care for yourself

                                  Monday, 6/7

                                  • Engage in Positive Self-Talk During Stressful Moments. Tell yourself, “This is a transient situation. I will find the best way to handle this. Everything will be okay.” Do not let negative, fear-based voices get in the way of consoling yourself with kindness. **Ability to calm yourself

                                        Tuesday, 6/8

                                        • Reach Out. Reach out to someone you’ve become disconnected from or you haven’t been in touch with for a while. You can call, text, email, send a postcard or letter, PM them, etc., and let them know you’re thinking of them. **Social support

                                              Wednesday, 6/9

                                              • A Gratitude Journal. Consider beginning the daily practice of keeping a gratitude journal. Today, at the end of the day, write down what you are grateful for (at least 5 things).  **Sense of hope
                                                • GO THE EXTRA MILE: 20 points if you can do this everyday for the rest of the week.

                                                    Thursday, 6/10

                                                    • Watch a Tedx Talk! Prescribing hope-changing outcomes with optimism. Click on or copy/paste the TedTalk link here: https://www.youtube.com/watch?v=QPZ1ThCcWt4.  **Sense of optimism
                                                      • Scientists and physicians have long known that fear, stress, and pessimism can cause illness and even kill us. But could the converse also be true? Could we cure ourselves with optimism? Dr. Allan Hamilton, a Harvard-trained brain surgeon and the author of the award-winning book, The Scalpel and the Soul: Encounters with Surgery, the Supernatural, and Healing Power of Hope, explores the emerging science of how our brains may be hard-wired to empower us with hope and why looking for the silver linings may actually make the clouds disappear.

                                                          Friday, 6/11

                                                          • Self-Love Haiku. Write an empowering self-love haiku (5 syllables, 7 syllables, 5 syllables). **Ability to support yourself without judgement

                                                                Saturday, 6/12

                                                                • Time for a Break. Take a 24-hour social media break. And we mean, from everything: Facebook. Twitter. IG. Snap. TikTok. You can do it! **Ability to support yourself without judgement
                                                                  • GO THE EXTRA MILE: Give yourself 20 bonus points if you take a 24-hour social media break – on a weekend!

                                                                      Sunday, 6/13

                                                                      • Use Conscious Breathing. As soon as stress hits, immediately take a few deep, slow breaths. Breathing helps you expel tension so it doesn’t lodge in your body. **Ability to calm yourself

                                                                            Monday, 6/14

                                                                            • Too Much Clutter? Take time today to declutter a junk drawer either at home or in the office. **Sense of coherence 

                                                                                  Tracking Sheet
                                                                                  June 8 – 14

                                                                                  Week 2 (all tracking sheets are due by Wednesday, June 16 at 5pm)

                                                                                        Tuesday, 6/15

                                                                                        • Connect with Colleagues. Reach out to 3 colleagues and let them know what you appreciate or admire about them. If you have been at Rose Brooks Center for a while, challenge yourself and reach beyond your closest work buddies. **Social support

                                                                                              Wednesday, 6/16

                                                                                              • Make a Hope Map.  Take a piece of paper and fold it into three sections, then open it up again. On the far right third write the heading “Goals.”  Below that, note a goal you are hoping to achieve. On the far left third, write “Pathways.” Write at least three pathways you’ll need to initiate to reach your goal. In the middle third of the page, write the heading “obstacles.” Write at least one obstacle for each pathway you’ve written down that may thwart your hopes. Finally, around the edge of the paper, write down what you can do to maintain your motivation and willpower to complete the pathways, achieve you goals and realize your hopes. How will you make the journey enjoyable? Which strengths will you use? Who will encourage you? How will you measure your progress? **Sense of hope

                                                                                                    Thursday, 6/17

                                                                                                    • Give 100% to Right Now. Be present in a meeting today without checking email or phone. Now, we know in our work that sometimes phones are a necessity, so perhaps an alternative challenge is to take notes during a meeting today. (If you don’t have a meeting today, try to do this challenge tomorrow and give yourself the points).  **Sense of hardiness

                                                                                                        Smilies stickers on blue background

                                                                                                        Friday, 6/18

                                                                                                        • Build Your Emotional Vocabulary. How many emotions can you name? Try going through the letters in your name and think of one emotion for each letter. **Ability to express emotions

                                                                                                              Saturday, 6/19

                                                                                                              • Notice the Positive. When you take the time to notice positive moments in your day, your experience of that day becomes better. Try writing down one thing each day or week that was good. Even if the positive thing is tiny (“It was a sunny day”). It’s real, it counts and it can start to change your experience of life. **Ability to care for yourself

                                                                                                                  Sunday, 6/20

                                                                                                                  • My Emotions Are Mine. Writing is a super therapeutic way of releasing emotions. Write without thinking, don’t worry about the grammar, and write whatever comes to your mind. Whatever you write here is for you emotional health and no one else has to see it. **Ability to express emotions

                                                                                                                      Monday, 6/21

                                                                                                                      • Use Your Physiology. Today, make a sticky note to remind yourself to sit up straight instead of slumping in your chair. As you move around, walk with purpose (a brisk walk if you are able) and be sure to lift each step off the ground, trying not to drag your feet. **Ability to replenish yourself

                                                                                                                        Tracking Sheet
                                                                                                                        June 15 – 21

                                                                                                                              Tuesday, 6/22

                                                                                                                              • Do the Loving Kindness Meditation. This is available online, just google “loving kindness meditation” for over 9 million responses. Also, this meditation is available on meditation apps such as Insight Timer. We’ve also included a simple to follow example below. Or, if you are familiar with it, you may want to do it without any aid. If so, say it for yourself, someone close to you, someone you struggle with, and the world. **Sense of optimism
                                                                                                                              1. Carve out some quiet time for yourself (even a few minutes will work) and sit comfortably. Close your eyes, relax your muscles, and take a few deep breaths.
                                                                                                                              2. Imagine yourself experiencing complete physical and emotional wellness and inner peace. Focus on this feeling of inner peace, and imagine that you are breathing out tension and breathing in feelings of love.
                                                                                                                              3. Repeat three or four positive, reassuring phrases to yourself. These messages are examples, but you can also create your own:
                                                                                                                                • May I be happy
                                                                                                                                • May I be safe
                                                                                                                                • May I be healthy, peaceful, and strong
                                                                                                                                • May I give and receive appreciation today
                                                                                                                                  • GO THE EXTRA MILE: 25 points if you can do this everyday for the rest of the challenge

                                                                                                                                Wednesday, 6/23

                                                                                                                                • Close Your Eyes. Approximately 80% of sensory stimulation comes in through the eyes, so shutting them every now and then gives your brain a much-needed break. You can use this to combat a stressful situation, or just to take a moment to reduce anxiety and/or allow your mind to rest. **Ability to calm yourself

                                                                                                                                  Thursday, 6/24

                                                                                                                                  • Buy Yourself Flowers. Because you are worth it! **Ability to support yourself without judgement 

                                                                                                                                    Friday, 6/25

                                                                                                                                    • Good Food. Good Friends. Share a meal with someone you love or are close to – by zoom if necessary. Tell them about the 30-day challenge and why you chose them. **Social support
                                                                                                                                      • 20 bonus points if you cook the meal for them.

                                                                                                                                      Saturday, 6/26

                                                                                                                                      • Walk It Out! Walking has many health benefits. For your next meeting, talk and walk with a co-worker or client. Or take an evening walk with your spouse, child, or alone. Walks are even crucial when you are the most busy and/or working on a deadline. Walks remind us to breath and gain perspective. **Ability to care for yourself

                                                                                                                                        Sunday, 6/27

                                                                                                                                        • Let’s Talk About Enjoyment! People generally like to feel happy, calm, and good. You might express these feelings by smiling, laughing, or indulging yourself. Today, we are going ot focus on enjoyment. You might feel enjoyment when:
                                                                                                                                          • you feel close and connected to people you care about
                                                                                                                                          • you feel safe and secure
                                                                                                                                          • you feel relaxed and at peace

                                                                                                                                          Learning different ways to express enjoyment can help you experience it! Some words you can use to describe different kinds of enjoyment include:

                                                                                                                                          • happiness
                                                                                                                                          • love
                                                                                                                                          • relief
                                                                                                                                          • contentment
                                                                                                                                          • amusement
                                                                                                                                          • joy
                                                                                                                                          • pride
                                                                                                                                          • excitement
                                                                                                                                          • peace

                                                                                                                                        Practice this today in conversations with those around you! **Ability to express emotions

                                                                                                                                          Monday, 6/28

                                                                                                                                          • Let’s Get Physical! Set a physical activity goal today. It could be taking a brisk walk around the parking lot or neighborhood. Google some ideas and make it happen today. **Sense of hardiness

                                                                                                                                            Tuesday, 6/29

                                                                                                                                            • Hope Floats. Below are hopeful things others may want to hear, while in the moment. Practice these phrases by repeating them out loud, to help you remember. And then add them to your conversations with friends, family, co-workers and clients. Try one today! **Sense of hope• You are all right.
                                                                                                                                              • I can help you.
                                                                                                                                              • Let’s just get through this crisis.
                                                                                                                                              • We can handle this.
                                                                                                                                              • Let’s just do this one thing.
                                                                                                                                              • Let’s take on one thing at a time.
                                                                                                                                              • Let’s do this and call it an act of hope.
                                                                                                                                              • We haven’t figured out how to solve this yet, but we are working on it.
                                                                                                                                              • We don’t know enough about this yet but we are working on it.

                                                                                                                                            Wednesday, 6/30

                                                                                                                                            • Assessment, Part II. Complete the resilience assessment again and see if there were any changes. You can download it below to print or view it to write down your assessment.
                                                                                                                                            • 25 extra points if you complete the assessment!

                                                                                                                                            Tracking Sheet
                                                                                                                                            June 22 – 30