Master Resilience Training (MRT) Exam Study Guide Graded A
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Course
Master Resilience Training
Institution
Master Resilience Training
*CORE COMPETENCIES* -
What are the 6 Core Competencies to MRT? - 1) 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 perso...
Master Resilience Training (MRT) Exam Study Guide Graded A 2024 -2025 *CORE COMPETENCIES* - What are the 6 Core Competencies to MRT? - 1) 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? - A resilient person What is the definition of resilience? - The ability to *grow and thrive* in the face of challenges and *bounce back* from adversity. What are some examples of myths about resilience? - - 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. - Self-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. - Self-
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. - Optimism Remember it's a *style of thinking* What are some advantages to being an optimistic thinker as opposed to a pessimistic thinker? - - 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. - Mental 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. - Strengths 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. - Connection *14 MRT SKILLS* - Which MRT skill is a process to *deliberately* energize, direct, and sustain behavior to ensure progress? - Goal Setting Which core competency is built by Goal Setting? - Self-regulation What type of motivation would you be using if the task at hand is enjoyable? - Intrinsic What type of motivation would you be using if you were using rewards/punishments or guilt/shame as a source or motivation? - Instrumental What type of motivation would you be using if your source of motivation is valuing the behavior or self -identifying with the behavior? - Internal Which type of motivation (Instrumental or Internal) has the greatest benefits? - Internal; 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? - Activate behavior Direct behavior Adjust behavior Sustain behavior In regards to goal setting, how many steps are there in the process? (What are they?) - 7 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)? - End State What is the keyword associated with step 2 of goal setting (Know where you are right now)? - Energize What is the keyword associated with step 3 of goal setting (Decide what you need to develop)? - Priorities What is the keyword associated with step 4 of goal setting (Make a plan for steady improvement)? - SMART 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)? - WIN (*W*hat's *I*mportant *N*ow) What is the keyword associated with step 6 of goal setting (Commit yourself completely)? - Maintain Motivation What is the keyword associated with step 7 of goal setting (Continually monitor progress)? - IPR (*I*n *P*rocess *R*eview) What is the purpose of an Action Statement in goal setting and what criteria should they meet? - Indicate 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? - The provide confidence, motivation, and energy to complete your action statements. They should meet the P3 criteria. *P*urposeful (intent) *P*roductive (content) *P*ossibility (content) What is the main purpose of priority areas in goal setting? - To bridge the gap between where you are now and where you want to be.
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