Building Resilience at Work and Home

Principle

This quote stood out to me the second I saw it.

And it got me thinking:

Stress is a given in life, there’s no avoiding it, so how can we actually build real resilience against it - for better health, family bond and workplace leadership.

In search of the answer, I came across 2 mental models.

Here’s a distillation of each, crafted into actionable wisdom for you.

Let’s get into it…

1) Mindful Pauses

From the Boston Consulting Group:

”Social psychologists Laura Kiken and Natalie Shook found that mindfulness predicts judgment accuracy and insight-related problem solving, and cognitive neuroscientists Peter Malinowski and Adam Moore found that mindfulness enhances cognitive flexibility.”

Picture this:

You’re two coffees deep.

Deadlines, demands, and life’s curveballs are coming at you fast and furious.

Your brain's about to short-circuit.

Here’s where we pull the brakes.

Why?

Because our brains aren’t designed for non-stop operation.

Science and sanity back this up.

Think of it like this: mindful pauses are your brain’s pit stops.

You’re pausing strategically to recharge and come back stronger.

Application at Work:

Ink It In

First things first, schedule those pauses.

Don’t wait for a "good time"—mark it on your calendar.

Every 90 minutes, clock out mentally for 5-10 minutes. It might feel strange if you’re not accustomed to this but trust me, your brain will thank you.

Move to Reset

Stand up, stretch, take a lap around the office or do a quick set of squats.

Get that blood flowing.

It’s like rebooting your computer—things just run smoother afterward.

Application at Home:

Tech Timeout

Set an hour each night where screens are off-limits.

Read, cook, chat with family, or just stare at the ceiling.

It’s your time to disconnect and let your mind wander.

Time in Nature

Make a daily appointment with the outdoors.

A quick walk, a moment with your plants, or just a deep breath of fresh air.

It’s a simple reset button for your brain.

2) "Two is One, and One is None" - Jocko Willink

Jocko Willink, a former Navy SEAL, drills this into everything he does.

The SEAL team’s mantra of redundancy isn't just for high-stakes operations; it’s a powerful resilience strategy for everyday life.

Application at Work:

Double Down on Deadlines

Got a project due Friday?

Aim to finish by Wednesday.

It’s your buffer—the safety net that catches you when life throws a curveball.

Skill Swap

Pair up with a buddy and teach each other a key skill or part of your role.

It’s fun, it builds bonds, and it bulletproofs your team against unexpected absences.

Application at Home:

Home HQ

Keep an emergency kit and a list of essential contacts in a designated spot.

When things go south, you’ll know exactly where to turn.

Plan B Budget

Start a side savings account for surprise expenses.

Even a little bit each month adds up to a lot of peace of mind.

To get started, check out my 50/30/20 Rule cheat sheet below:

Further Learning

If you’re interested in learning more about building real resilience against stress, here are my 3 recommendations:

"Mindfulness in Plain English" by Henepola Gunaratana

A no-nonsense guide to starting a mindfulness practice that sticks.

"Extreme Ownership" by Jocko Willink and Leif Babin

Seal the deal on leadership and resilience with lessons from the battlefield applied to life and work.

A discussion with Jocko Willink & Tim Ferriss:

Concluding Thoughts

As I said, stress is a given in life.

But with an intentional application of these 2 mental models - you’re almost guaranteed to build real resilience against it.

That’s better for your health, your families bond and your workplace leadership.

Quick Recap of the 2 mental models:

• Mindful Pauses

• Two is One, and One is None

Keep this in mind:

Until next week,

P.S. A huge welcome to the new subscribers that joined us this week!