Resilience Quarterly Notion Template

👩‍🚀 Why Do I Need This?

Whilst navigating times of heightened uncertainty, our modus operandi is to regulate our own nervous systems & learn how to turn challenging setbacks into fuel for thriving in our personal + professional worlds.

“Resilience is the process of growth ~ you can either intentionally set aside time to reflect, or wait for a stressful situation to knock you into overwhelm.”

It’s common to hear that we ‘should’ learn to be resilient, yet far from being an innate character trait, this 'adaptive capacity is a skill that must be practised ~ requiring intentional reflection & dedicated self-enquiry.

🙋‍♂️ This Template Is For You If...

- You desire fresh perspectives in order to be more intentional in both your personal and professional life.

- You believe that your grounded presence is a valuable gift to others when they are going through turbulent times.

- You have a strong desire to mine challenges + setbacks for insights to ensure that you’re continually growing.

- You may have experienced burnout or overwork in the past and desire to avoid falling back into old patterns.

- You are willing to set aside at least 90 minutes every three months to commit to this process & step into the arena of courageous self-inquiry.

🔍 What is Included in the RQ Template? ~

📝 Two Quarterly Reflection Areas ~

1 // 👀  Reflecting Backwards // review the previous quarter to document wins as well as mine personal + professional challenges for insights & take-aways

2 // ⛰️  Reflecting Forwards // look ahead to the next quarter to set clear intentions and work with one resilience deep dive area.

📝 Plus Six Resilience Deep Dive Areas ~

a // 🏡  Re-Examine Your Environment // a structured invitation to re-examine the spaces you spend the most time in through the lens of your nervous system.

b // 🫁  Identify Internal Stressors // an invitation to explore the question: in what ways are you complicit in creating the conditions for your nervous system that you say you don’t want?

c // 🌬️  Expand Self-Regulation Protocols // eight examples of self-regulation protocols that leverage your biology to effectively down-shift your nervous system.

d // 👪  Build Support Scaffolding // work with a simple framework for identifying blind spots in support structures and taking action on filling the gaps.

e // 🔭  Schedule Time for Rejuvenation // designing your weeks, months and years to think ahead and pencil in rejuvenating experiences.

f // 👀 Cultivating Internal Awareness // prompts for morning check-ins & interoception to decide how you wish to align your intention with your levels of energy.

🙋‍♂️ Who Created This? –

Jonny Miller designed & teaches the 5-week Bootcamp ‘Nervous System Mastery’ & co-authored the Emotional Resilience in Leadership Report.

He has spent thousands of cumulative hours researching, training & mentoring high-performers + professionals — hailing from Slack, Google, Twitter & Harvard Business School.

Learn more about Jonny or subscribe to his Curious Humans podcast here.

"I got 99 problems but learning to regulate my nervous system solved like 93 of them." – NSM Student