60 – second workouts: How to improve your skills (without breaking out in a sweat!)

Want to learn how to be more resilient without being overwhelmed?

I’m with you.

As a busy person, I don’t like to add too much to my workload.

Even after all these years I also don’t like to look silly. I worry about standing up there and saying look at me. As if I know everything and others don’t.

I guess I still have imposter syndrome. Somehow, like I don’t belong here.

Know that feeling?

But learning to be more adaptable has been worth every moment.

Language makes us more human. The details of our stories may be different, but the themes in our lives resonate with all of us.

Let me show you an amazing way to broaden your awareness and skills.

It only takes a moment for each one.

But, the impact can be profound.

Sounds good?

The world of word workouts

Word workouts are one of the best workout exercises to hone your skills. And, you learn how to develop your skills by digging into the meaning and adaptability within words that span generations.

Plus, you learn how to improve how you communicate meaning.

So, let me show you how to approach this fun little task.

Uncover over 200 60 Second Resilience Workouts in this collection. Each quotation helps you on your journey towards greater skills.

A note of caution. I believe that over-rehearsal, or over-using these workouts, may limit your potential for sustainable skills. And, cause you to get stuck in aspirations.

Consider how each workout relates to you and your individual circumstances.

I suggest that you spend only 60 seconds of reflection time on each saying or heading. Some you may like. Others will simply just not fit where you are, today.

Reflect, learn and simply move on.

Always keep in mind the saying from the Mission Impossible Series:

The value of these workouts “will self-destruct in 60 Seconds.”

What Difference Can I Make?
You might think that you are too small to make an impact on your organization. You might even doubt that you can impact or influence others. However, as the Dalai Lama said, “too small to have an impact, try going to bed with a mosquito in the room”. You’ll soon see that we all can make a difference.

Break Your Own Barriers
It is amazing that the biggest barriers are built by us.

“If only I studied, I would have gone to college”, and “If I wanted the promotion I would have got it”. “If only, If only”.

The resilient employee doesn’t create barriers, they break them down. What are your barriers?

Get Into The Firing Line
We are not saying to put yourself at risk of losing your job.

Instead, we are saying not to get too comfortable that you’ll miss opportunities.

The resilient employee moves outside their comfort zone to see their potential explode.

Get Excited About Your Dream
Get excited and enthusiastic about your own dream.

This excitement is like a forest fire – you can smell it, taste it, and see it from a mile away.
Denis Waitley

Reputation
Along with success comes a reputation for wisdom.
Euripides

Trust In Yourself
Keep steadily before you the fact that all true success depends at last upon yourself.
Theodore T. Hunger

Forgiveness
The more a man knows, the more he forgives.
Catherine The Great

Feel The Fear
It was a high counsel that I once heard given to a young person, “Always do what you are afraid to do.”
Ralph Waldo Emerson

Two Minds
The man of wisdom is never of two minds, the man of benevolence never worries, the man of courage is never afraid.
Confucius

Excellence
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
Aristotle

The Limits of Possible
The only way of finding the limits of the possible is by going beyond them into the impossible.
Arthur C. Clarke

Striking When The Iron Is Hot
Do not wait to strike till the iron is hot; but make it hot by striking.
William B. Sprague

Will Do
Knowing is not enough – we must apply. Willing is not enough – we must do.
Johann Wolfgang von Goethe

The Idea Factory
The ability to convert ideas to things is the secret to outward success.
Henry Ward Beecher

Managing Your Time Well
The ability to concentrate and to use your time well is everything if you want to succeed in business – or almost anywhere else for that matter.
Lee Iacocca

Yes, You Can
They can because they think they can.
Virgil

Measure
The significance of a man is not in what he attains but in what he longs to attain.
Kahil Gibran

Opportunities
A wise man will make more opportunities than he finds.
Francis Bacon

Winning
Winning isn’t everything, but wanting to win is.
Vincent Lombardi

Keep Going
Press on! A better fate awaits thee
Victor Hugo

Captain Of The Ship
We are still masters of our fate. We are still captains of our souls.
Winston Churchill

Managing Objections
Nothing will ever be attempted if all possible objections must first be overcome.
Samuel Johnson

Stop Competing With Yourself
The only competition you will ever have is the competition between your disciplined and undisciplined mind.
James A. Ray

Does Your Job Manage You?
It is amazing how many of us are managed by our job. You have all the control that you need – just remember that you alone are in charge of your future. The resilient employee takes small great steps for change.

Tough Love For Tougher Times
Resilience is about waking up to your reality. The resilient employee is already awake.

Baby Steps To Great Change
Rome was not built in a day and your behavior will not change overnight. Be patient and like a child take baby steps.

Wobbles and falls are expected but get straight back up again.

Decide To Be Successful
People begin to become successful the minute they decide to be.
Harvey Mackay

Enthusiasm
Nothing great was ever achieved without enthusiasm.
Ralph Waldo Emerson

Mental Attitude
Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
Thomas Jefferson

Our Desire For Praise
We are all motivated by a keen desire for praise, and the better a man is, the more he is inspired to glory.
Cicero

Belief
The thing always happens that you really believe in, and the belief in a thing makes it happen.
Frank Lloyd Wright

Hesitation
He who hesitates is lost.
Proverb

Understanding
One who understands much displays a greater simplicity of character than one who understands little.
Alexander Chase

Getting Back Up Again
Our greatest glory is not in never falling but in rising every time we fall.
Confucius

A Loving Heart
A loving heart is the truest wisdom.
Charles Dickens

The Brave
Fortune favors the brave.
Publius Terence

Inspiration
Without inspiration the best powers of the mind remain dormant, they is a fuel in us which needs to be ignited with sparks.
Johann Gottfried Von Herder

Getting Out
The best way out is always through.
Robert Frost

Success
Success is the sum of small efforts, repeated day in and day out.
Robert Collier

When Thinking Is Not Enough
You cannot plough a field by turning it over in your mind.
Unknown

Inventors – One And All
We are all inventors, each sailing out on a voyage of discovery, guided each by a private chart, of which there is no duplicate. The world is all gates, all opportunities.
Ralph Waldo Emerson

What Is Work To You?
Work spares us from three evils: boredom, vice, and need.
Voltaire

Flexible Commitment
Stay committed to your decisions, but stay flexible in your approach.
Anthony Robbins

Don’t Wait Too Long
Without a sense of urgency, desire loses its value.
Jim Rohn

Enjoy The Journey
Don’t forget to have some fun.

Serious personal change requires humor.

The resilient employee understands that humor allows you appreciate the perspective of others.

Set A Great Example
A recognition of the folks at SAGE leaders.
Set a great example to yourself and others.

Help Others
You’re not alone in this journey.
Help others as more than likely they can also help you.

Believe In Yourself
The first step in getting respect is giving it to yourself.

The resilient employee has this belief.

Keep Learning
Appreciate your skills but recognize the importance of ongoing development.

Confident Desire
When you want something badly enough, you will develop the confidence and the ability to overcome any obstacle in your way.
Brian Tracy

Not Starting Too Fast
To climb steep hills requires a slow pace at first.
Shakespeare

Success In Life
If you wish for success in life, make perseverance your bosom friend, experience your wise counsellor, caution your elder brother, and hope for your guardian genius.
Joseph Addison

Being Wise
How prone to doubt, how cautious are the wise!
Homer (not Simpson)

The Thorn of Wisdom
On every thorn, delightful wisdom grows. In every rill a sweet instruction flows.
Edward Young

Risk-Taking
Take calculated risks. That is quite different from being rash.
George S. Patton

Experience
Experience is the child of thought, and thought is the child of action.
Benjamin Disraeli

Patience
Impatience never commanded success.
Edwin H. Chapin

Hope
For hope is but the dream of those that wake.
Matthew Prior

Scared
The first and greatest commandment is, Don’t let them scare you.
Elmer Davis

Talent
The talent of success is nothing more than doing what you can do, well.
Henry W. Longfellow

A Question Of Will
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.
Vincent T Lombardi

The Best Of Everything
Most things I worry about, never happen anyway.
Tom Petty

It’s Hot In The Kitchen
At first, change can be a really scary and hot place to be.

Never Thought Of That
You’re not the only one with great solutions.
Try other people’s ideas as you might learn something.
The resilient employee is not afraid to listen and learn.

Don’t Give Up Too Soon
Don’t give up at halftime. Concentrate on winning the second half.
Coach Paul “Bear” Bryant

Breaking Old Habits
Habits are safer than rules; you don’t have to watch them. And you don’t have to keep them, either. They keep you.
Dr. Frank Crane

The Critic
You shouldn’t criticize: It’s an easy habit to acquire and an impossible one to break. It robs your soul of the character.
John Grisham

Let Go Of The Past
The past is gone and should only be learnt from
The resilient employee knows that the here and now is where we live and the future is a place that we will never reach.

Wake-up, Wake-up, Wake-up.

Don’t Be Afraid Of New Challenges
Get out of your comfort zone.

Be Honest
Don’t sugarcoat things.
Resilience is about learning to cope and bounce back from reality.
It sure saves a lot of time if you are honest with yourself and others.

Start Again
It is a rare gift to be able to start again.
No baggage, just a chance to enjoy the journey.

Take Ownership Of Your Emotions
No one can make us angry.
People can say and do things to us but it is still up to us as individuals to do what we want with our emotions in response to those things.
Unknown

Action Leadership
Leadership is action, not position.
Donald McGannon

The Idea Factory
The ability to convert ideas to things is the secret to outward success.
Henry Ward Beecher

Get Up Again
Our greatest glory consists not in never falling, but in rising every time we fall.
Oliver Goldsmith

Sweat And Toil
Without sweat and toil, no work is made perfect.
Latin Proverb

Great Works!
Great works are performed not by strength, but by perseverance.
Samuel Johnson

Perseverance
Perseverance is king.
Josh Billings

Hard Work
Those who would attain any marked degree of excellence in a chosen pursuit must work, and work hard for it, prince or peasant.
Bayard Taylor

Speed
There is more to life than increasing its speed.
Mahatma Gandhi

Energy
Energy and persistence conquer all things.
Benjamin Franklin

Leadership
A leader is a dealer in hope.
Napoleon Bonaparte

A People Process
Processes don’t do work, people do.
John Seely Brown

The Art of Creation
Nothing great is created suddenly, any more than a bunch of grapes or a fig.
Epictetus

A Word Of Advice
The man who removes a mountain begins by carrying away small stones
Chinese Proverb

Keep Going
It does not matter how slowly you go so long as you do not stop.
Confucius

Important Thing In Life
The important thing in life is to have a great aim and to possess the aptitude and the perseverance to attain it.
Johann Wolfgang Von Goethe

Success
Success in life is a matter, not so much of talent or opportunity as of concentration and perseverance.
C. W. Wendte

Leadership
There go the people. I must follow them for I am their leader.
Alexandre Ledru-Rollin

Just Be
You have to “be” before you can “do,” and do before you can “have.”
Zig Ziglar

Today, Tomorrow.
You are today where your thoughts have brought you, you will be tomorrow where your thoughts take you.
James Allen

One Step At A Time
The elevator to the top is out of order; therefore, you must take the stairs, one at a time.
Zig Ziglar

Common Sense and Perseverance
The greatest results in life are usually attained by simple means and the exercise of ordinary qualities. These may for the most part be summed up in these two skills: common-sense and perseverance.
Owen Feltham

How To Succeed
The surest way not to fail is to determine to succeed.
Richard Brinsley Sheridan

Winners
Failures do what is tension relieving, while winners do what is goal achieving.
Dennis Waitley

Time Matters Too
Constant dripping hollows out a stone.
Lucretius

Value
Try not to become a man of success but a man of value.
Albert Einstein

Purpose
Nothing contributes so much to tranquillising the mind as a steady purpose – a point on which the soul may fix its intellectual eye.
Mary Shelley

Failure
A failure is a man who has blundered but is not able to cash in on the experience.
Elbert Hubbard

You Do It Your Way
There is only one success – to be able to spend your life in your own way.
Christopher Morley

The World We Live In
We don’t live in a world of reality, we live in a world of perceptions.
Gerald Simmons

The Secret
The secret of success is to know something nobody else knows.
Aristotle Onassis

The Emperor’s New Clothes
Distrust any enterprise that requires new clothes.
Henry David Thoreau

Sweet Success
Success is sweet – the sweeter if long delayed and attained through manifold struggles and defeats.
A. Branson Alcott

Difference
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.
Vince Lombardi

Happiness
Happiness does not depend on outward things, but on the way we see them.
Leo Tolstoy

Good Fortune
Success is the good fortune that comes from aspiration, desperation, perspiration and inspiration.
Evan Esar

The Formula
I cannot give you the formula for success, but I can give you the formula for failure, which is:
Try to please everybody.
Herbert Bayard Swope

Things Change
You cannot step twice into the same river, for other waters are continually flowing on.
Heraclitus

One Step At A Time
The shortest way to do many things is to do only one thing at a time.
Richard Cech

Imagination
Imagination is more important than knowledge.
Albert Einstein

Strike Two
Success does not consist in never making blunders, but in never making the same one a second time.
Josh Billings

Be Ready
The secret to success in life is for a man to be ready for his opportunity when it comes.
Earl of Beaconsfield

Don’t Take Yourself So Seriously
If at first, you don’t succeed, try, try again. Then quit. There’s no use being a damn fool about it.
W. C. Fields

Reinventing The Wheel
The worst thing you can try to do is cling to something that is gone or recreate it.
Johnette Napolitano

Ask Questions
Don’t assume anything – ask questions.
Be Your Authentic Self
Who else can you be – believe in yourself.

Bounce Back
Resilience is all about your capacity to bounce back.
Bounce, Bounce, Bounce.

Stop Feeling Sorry For Yourself
We can all feel sorry for ourselves at times.
Sometimes we may even be justified in having this emotion and it can even help us learn.
Staying in this state for too long is definitely bad for us.

The Blame Game
It is always someone else’s fault.
“We would have won but …”
Break the cycle of ‘buts’ and set a great example today.

Welcoming Adversity
Constant success shows us but one side of the world; adversity brings out the reverse of the picture.
Charles Caleb Colton

What Others Say About You
Dare to risk public criticism.
Mary Kay Ash

Guilty By Association
By associating with wise people you will become wise yourself.
Menander

Learn From Others
A wise man learns by the mistakes of others, a fool by his own.
Latin Proverb

Wisdom
No man was ever wise by chance.
Seance

The Art Of Living
The art of living lies less in eliminating our troubles than in growing with them.
Bernard M. Baruch

Silence
Silence does not always mark wisdom.
Samuel Taylor Coleridge

Take Heart
The seat of knowledge is in the head, of wisdom, in the heart.
William Hazlitt

Practice
Of all parts of wisdom, the practice is the best.
John Tillotson

Practice 2
Do you leave time for yourself?
If not, why not?

Listen To Others
Others have great ideas too.
You’re actually not always right.
The resilient employee actively listens and learns from others.

Do The Right Thing
Sometimes the right idea is not the easy step or is what you’ll get recognition for.
It should always be about what is right and not who is right.

Is Winning At All Costs Worth It?
What if winning impacts others
The resilient employee doesn’t create barriers, they break them down.

On Regret
It is easy to get into the positive and not have any regrets.
Regret is a natural emotion.
Learn how to use it.

Windows Of Wonder
A man’s mind, stretched by new ideas, can never go back to its original dimensions.
Oliver Wendell Holme

Work And Ambition
If the power to do hard work is not talent, it is the best possible substitute for it. Ambition by itself never gets anywhere until it forms a partnership with work.
James Garfield

A Good Character
Some people often complain that they are not beautiful, or that they do not get along well with others. Actually, getting along with others is not based on one’s appearance, but on one’s character. Good character is something we have to work at.
Venerable Master Cheng Yen

Be The Change
If one desires a change, one must be that change before that change can take place.
Gita Bellin

Stop Judging Others
It is amazing how many of us sit around judging others.
The resilient employee doesn’t judge others, they learn from them.

The Conformist
No one can possibly achieve any real and lasting success or “get rich” in business by being a conformist.
J. Paul Getty

Ssssssssh!
Never say more than is necessary.
Richard Brinsley Sheridan

Effort
Effort only fully releases its reward after a person refuses to quit.
Napoleon Hill

All The Way
Much we learn only to forget it again – to stand by the goal, we must traverse all the way to it.
Rückert

Greatness
Great men are the modellers, patterns, and in a wide sense creators, of whatsoever the general mass of men contrived to do and attain.
Carlyle

Failure
I was never afraid of failure, for I would sooner fail than not be among the best.
John Keats

Opportunity
Wherever we look upon this earth, the opportunities take shape within the problems.
Nelson A. Rockefeller

Time
There is time for everything.
Thomas A. Edison

Let People Surprise You
Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity.
George Patton

Laborious Genius
Genius begins great works – labor alone finishes them.
Joseph Joubert

Can’t Avoid Everything
It is foolish to fear what you cannot avoid – Stultum est timere quod vitare non potes.
Publius Syrus

Candlelight
It is better to light one candle than to curse the darkness.
Chinese Proverb

Peace
Nothing can bring you peace but yourself.
Ralph Waldo Emerson

Governance
No man is good enough to govern another man without that other’s consent.
Abraham Lincoln

Command
What you cannot enforce, Do not command.
Sophocles

Failure
There is no failure except in no longer trying.
Elbert Hubbard

Limiting Failure
One who fears failure limits his activities. Failure is only the opportunity to more intelligently begin again.
Henry Ford

Speaking When Angry
Have you ever spoken when angry and regretted it afterwards?
Next time breathe and hold that silence.
There is plenty of time to speak when you have calmed down.

Bounce Back
That it will never come again is what makes life so sweet.
Emily Dickinson

Successful Failure
Failure teaches success.
Japanese Saying

Simply Hard Work
People sometimes attribute my success to my genius; all the genius I know anything about is hard work.
Alexander Hamilton

Live In The Present
Forget the past and live the present hour.
Sarah Knowles Bolton

Believe In Yourself
If they can make penicillin out of mouldy bread, they can sure make something out of you.
Mohammed Ali

No Regrets
Accept everything about yourself; I mean everything. You are you and that is the beginning and the end — no apologies, no regrets.
Clark Moustakas

Time To Start
A journey of a thousand miles begins with a single footstep.
Confucius

Reap What You Sow
Sow an act, reap a habit; Sow a habit, reap a character; Sow a character, reap a destiny.
George D. Boardman

Express Gratitude
Thank those that help you.

Ready For Change
Everything changes but changes itself.
John F. Kennedy

Well Worth It
I attempt an arduous task, but there is no worth in that which is not a difficult achievement.
Ovid

Good
Not the maker of plans and promises, but rather the one who offers faithful service in small matters.
This is the person who is most likely to achieve what is good and lasting.
Johann Wolfgang von Goethe

The Dream Machine
Dreams seldom materialize on their own.
Dian Fossey

Experience
Experience teaches slowly, and at the cost of mistakes.
James A. Froude

Moving Forward
I demolish my bridges behind me…then there is no choice but to move forward.
Fridtjof Nansen

Cause And Effect
Shallow men believe in luck, and strong men believe in cause and effect.
Ralph Waldo Emerson

Progress
If we all worked on the assumption that what is accepted as true were really true, there would be little hope of advance.
Orville Wright

Accept Who You Are
Accept yourself and others will accept you.

Get Busy Living
Life belongs to the living, and he who lives must be prepared for changes.
Johann von Goethe

The Mission
Make your life a mission – not an intermission
Arnold Glasgow

Know What Is Important
Do you?
Take some time to think about what is important to you.

Be Yourself
I really don’t have a goal to be the greatest coach in the business. I just try to achieve the best with the talent God has given me. If I do that, I’m satisfied.
Tom Landry (Champion Pro Football Coach)

The Mission 2
The only people who achieve much are those who want knowledge so badly that they seek it while the conditions are still unfavorable. Favorable conditions never come.
S. Lewis

Something To Work Towards
Give yourself something to work toward – constantly.
Mary Kay Ash (founder of Mary Kay Cosmetics)

On Happiness
Happiness grows at our own firesides and is not to be picked in strangers’ gardens
Douglas Jerrold (1803-1857)

Seeing The Positives
People deal too much with the negative, with what is wrong. Why not try and see positive things, to just touch those things and make them bloom?
Thich Nhat Hanh (Vietnamese Buddhist Monk, Teacher)

Mind Exercise
Difficulties strengthen the mind, as labor does the body.
Seneca

On Imagination
Imagination is the eye of the soul.
Joubert

On Imagination II
Imagination is more important than knowledge.
Albert Einstein

There Is More To Life Than Work
Explore interests outside of work.

Upside Down And Back-To-Front
Life can only be understood backwards – but it must be lived forwards.
Kierkegaard

When To Fail
There is the greatest practical benefit in making a few failures early in life.
Thomas Henry Huxley

You Can’t Win Them All
Winning isn’t everything.

I Am The One
I am only one – but still, I am one. I cannot do everything, but still, I can do something. I will not refuse to do something I can do.
Helen Keller

Judge Not
If you judge people, you have no time to love them.
Mother Teresa

You’re Not The Only One That Adds Value
It is easy to think that you are the only one who adds value.
Wake-up, Wake-up, Wake-up

Dreams
Dreams – A microscope through which we look at the hidden occurrences in our soul.
Erich Fromm

Forgiveness
The best thing to give your enemy is forgiveness. To an opponent, tolerance. To a friend, your heart. To your child, a good example. To a father, deference. To your mother, conduct that will make her proud of you. To yourself, respect. To all men, charity.
Francis Maitland Balfour

The Rough Road
It is a rough road that leads to the heights of greatness
Seneca

Give Credit Where It Is Deserved
Don’t claim credit when it is not yours.

On Happiness II
Happiness is like a butterfly which, when pursued, is always beyond our grasp, but which if you will sit down quietly, may alight upon you.
Nathaniel Hawthorne

Love
Love is a fruit in season at all times and within reach of every hand.
Mother Teresa

Where To Look
Do not look where you fell, but where you slipped.
African Proverb

Credo
It Takes A Village
African Proverb

On Information
I hold onto information. It is my power.
Is this a good idea?

An Announcement
It is not whether your words or actions are tough or gentle; it is the spirit behind your actions and words that announces your inner state.”
Chin-Ning Chu

I’m Not Always Right
Yes, I am?

Catherine Fitzgerald, M.A. in Health Promotion

Catherine Fitzgerald is a health promotion specialist, training professional, educator, and entrepreneur. Catherine received her bachelor’s degree in Early Childhood Studies and a Masters in Health Promotion from University College Cork. Catherine is also the co-founder of Oak Innovation.

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