Resilience (6-4)

6-04 Resilience

https://positivepsychology.com/resilience-activities-exercises/

Resilience is more than bouncing back from adversity; it’s about growing by learning from life’s challenges. Resilience activities help develop the capacity to adapt, recover, thrive, and flourish during hard times.

This article expands on the science behind resilience training, exploring evidence-based resilience activities and strategies that support the development of psychological flexibility and wellbeing. We’ll explore how resilience training helps people navigate life’s difficulties and how it enhances overall life satisfaction, meaning, and purpose.

By identifying character strengths and using them to embrace vulnerabilities, resilience training helps transform setbacks, losses, and even disasters into opportunities for personal growth.

Moreover, resilience training develops a mindset that understands that challenges, setbacks, losses, and tragedy are an unavoidable part of the human experience, not a personal failing (Ketelaars et al., 2024; Zhai et al., 2021). This shift in perspective helps people meet loss and change with steadiness and compassion rather than fear or avoidance.

Learned Optimism: How to Change Your Mind and Your Life: Martin E. P. Seligman: 8601400332726: Amazon.com: Books

Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment: Seligman, Martin E. P.: 9780743222983: Amazon.com: Books

Flourish: A Visionary New Understanding of Happiness and Well-being: Seligman, Martin E. P.: 9781439190760: Amazon.com: Books

Exercise 1: Each night for a week, write down three things that went well that day and why they happened.

Exercise 2: Take a strengths inventory test or review the Gallup Strengths/Talents list.  Best $60 investment you’ll ever make.  See or just choose your top 5.  You are probably in the top 5% of people on these abilities and use them in ways that are very difficult for most other people.  For each of the 5, think of one time you used it this week.  What was the result?  How much effort was involved?  Could you apply this talent more widely or deeply tomorrow?

https://www.gallup.com/cliftonstrengths/en/253715/34-cliftonstrengths-themes.aspx

What Are the 34 CliftonStrengths Themes? | EN – Gallup

SISU:

Finnish SISU: Extraordinary Perseverance – Good News

Finland is a tiny country. 5.6 million people in a world of 8.3 billion people. One of every 1,500 people lives in Finland. About the size of metro Philadelphia or metro Atlanta. Smaller than 72 cities. Less than Miami, Singapore, Dallas or Toronto. Just 1/5th the size of Jakarta, Dhaka, Tokyo, Delhi or Shanghai!!!!

An unusual language, distantly related to Hungarian and more closely connected with Estonian.

Yet, it clearly “punches above its weight”. 5 Nobel prize winners. Retaining its independence in 1940 against a vastly superior Russian army. 480 Olympic medals. Perennial global ice hockey competitor. Paavo Nurmi, the flying Finn. 2006 Eurovision song winner. Northern lights. Reindeer.

Finland experienced massive outmigration through time. 500,000 to the US and Canada. 650,000 Finnish descendants in the US today. 140,000 to Russia. 500,000 to Sweden.

Balmy Helsinki’s average daily high is 30 in December/January/February and 69 in June/July/August.

Today we incredibly look to Finland as the “happiest” country in the world with the “best” school system! This does not compute!

The SISU attitude is considered a national treasure. Extraordinary perseverance, an action mindset, latent power, resilience, community, spiritual force, the good life. In essence, an indomitable collective will to survive and thrive despite many threats.

An example for all of the world to consider.

Sisu: The Finnish art of inner strength

Sisu: Finnish SISU Explained

Sisu: The Finnish Secret of Inner Strength and Resilience | Psychology Today

What Sisu Can Teach Us About Well-Being | Psychology Today

What Finnish Can Teach Us About Resilience | Psychology Today

Finnish fun.

The Finnish Secret to Happiness: Why They Laugh 🇫🇮✨ #funny #trending #comedy #jokes #2danimation

How to greet a Finn😎 No Finnish needed🤪👋🏻 #finland

Positivity (6-3)

6-03 Positivity / Optimism

To maintain positivity during high-stakes conversations and negotiations, you can use this structured 15-minute exercise. It combines internal grounding with tactical communication techniques to shift the dynamic from “combat” to “collaboration”. [1, 2, 3, 4]

The 15-Minute Positivity Reset

Time [2, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14]PhaseAction
0-3 minInternal GroundingPhysical Anchoring: Notice your breath and physical sensations (tension, tightness). Use the affirmation, “No matter what happens, I can handle it,” to address underlying anxiety.
3-6 minPerspective ShiftReframing the “Opponent”: Visualize the other party not as an enemy, but as a partner with their own fears and needs. Identify one shared goal you both have, such as “finding a sustainable solution”.
6-10 minTactical PrepPositive Framing: Draft 2-3 “want” or “question” phrases instead of “demands.” For example, “I wonder if you might be willing to help me out here” instead of “I need this”. Prepare to use Tactical Empathy by labeling potential negatives: “It seems like you’re concerned about the timeline…”.
10-13 minMental RehearsalActive Visualization: Imagine the conversation going well. Visualize yourself taking a conscious breath before reacting to a difficult statement, keeping your tone warm and curious.
13-15 minFinal CheckCommit to Curiosity: Set the intention to let the other person finish their thoughts completely before you respond. Acknowledge that while you can’t control their reaction, you can control your centered presence.

Key Positivity Tactics for the Conversation

  • Use Appreciation: Open with sincere small talk or express genuine thanks for the other party’s time and effort to build immediate rapport.
  • Mirror and Label: Subtly repeat the last 1–3 words of what the other person said (mirroring) and label their emotions (“It sounds like you’re feeling frustrated…”) to diffuse tension.
  • Focus on “I” Statements: Use constructive language like “I notice I’m becoming defensive” to acknowledge energy without attacking the other person.
  • Acknowledge without Agreeing: Use phrases like “This sounds really important to you” to show you’ve heard them, which creates psychological safety without making a premature concession. [8, 10, 11, 12, 13]

This 15-minute exercise, called “Flip the Script,” helps maintain positivity by replacing negative conversational habits with constructive alternatives, focusing on active listening and solution-oriented language. [1, 2, 3, 4, 5]

15-Minute “Flip the Script” Exercise

  • Minutes 1-5: Identify Negative Patterns (Individual/Small Group)
    • List 3-5 negative, defensive, or roadblock statements you often hear or use (e.g., “That won’t work,” “We’ve never done it that way,” “It’s not my job”).
  • Minutes 6-12: The “Flip” (Brainstorming)
    • Rephrase each statement into a positive, constructive alternative that encourages collaboration.
    • Example: “That won’t work” $\rightarrow$ “What can we adjust to make this viable?”.
    • Example: “We can’t do that” $\rightarrow$ “I can do X, and here is what I need help with”.
  • Minutes 13-15: Practice & Commitment
    • Roleplay a 1-minute scenario using the new, positive phrasing.
    • Commit to using at least one “flipped” phrase in your next conversation. [2, 4, 5, 6]

Key Principles for Ongoing Positivity:

  • Pause & Breathe: Before reacting to a challenging statement, take a moment to regulate, avoiding immediate, emotional responses.
  • Active-Constructive Listening: Ask open-ended questions like “What can we learn from this?” to encourage growth rather than blame.
  • Label Emotions: Label negative emotions (e.g., “I feel concerned when…”) rather than acting on them to reduce their power. [5, 7, 8, 9]

[1] https://positivepsychology.com/positive-thinking-exercises/

[2] https://www.skillsconverged.com/blogs/free-training-materials/communication-exercise-eliminate-negative-talk

[3] https://www.tiktok.com/@melrobbins/video/7548506726790712631

[4] https://positivepsychology.com/positive-communication/

[5] https://positivepsychology.com/active-listening-techniques/

[6] https://www.fearlesslygirl.com/blog/the-power-of-positive-self-talk-a-guided-activity-for-girls-young-women

[7] https://www.youtube.com/watch?v=qUiWqXI5sGg

[8] https://www.youtube.com/watch?v=kNtf4kJJWg0

[9] https://brilliancewithincoaching.com/have-this-15-minute-conversation-every-week/

https://augment.org/blog/positive-thinking-exercises

https://hsi.com/blog/positive-thinking-exercises-for-the-workplace

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950

  • Don’t do that
  • We can’t do it
  • It can’t be done
  • We don’t do such thing
  • It is against our policy
  • We have never done this before
  • It has never been done
  • No one knows how to do this
  • You don’t know how this works
  • The management is clueless
  • The staff are clueless
  • They sit there all day and do nothing
  • No one cares

Authenticity (6-2)

6-02 Authenticity – Balancing Values and Tolerance

A workshop designed to balance personal values and beliefs with the need for tolerance aims to help participants navigate the tension between holding firm convictions and respecting diverse perspectives. Such workshops often utilize value-based decision-making exercises to transform abstract principles into practical, everyday behaviors that encourage coexistence without requiring individuals to abandon their core truths. [1, 2] [We’re just going to review what this kind of 60-90-120 minute exercise looks like].

Here is a structured overview for designing or facilitating this type of workshop:

1. Workshop Objectives

  • Clarify Core Values: Identify and prioritize personal values that act as a “compass” for behavior.
  • Define Tolerance: Explore the difference between tolerance (accepting others’ rights to beliefs/actions) and validation (agreeing with them).
  • Bridge the Gap: Develop skills to navigate the space between personal convictions and the need to coexist with differing opinions.
  • Reduce Defensive Reactions: Shift from knee-jerk reactions to intentional responses when encountering opposing views. [2, 3, 4, 5, 6]

2. Core Workshop Activities

  • Values Identification Exercise (Values Card Sort): Participants select their top personal values from a list to understand what is most important to them.
  • “What You Tolerate” Mapping: Participants map their own tolerance patterns (what they allow, what they ignore) to identify their real-life values, rather than just their stated values.
  • Beliefs vs. Values Mapping: Distinguish between flexible beliefs and deeply held, non-negotiable core values.
  • Scenario Role-Playing: Use hypothetical scenarios where deeply held beliefs conflict with the need for professional or social tolerance, focusing on practical resolutions.
  • Personal Action Plan: Participants create a plan to apply their clarified values to real-life situations, ensuring their daily actions align with their beliefs. [1, 7, 8, 9, 10]

3. Key Topics & Discussion Points

  • Truth vs. Tolerance: Discussions based on the concept that practitioners can stand for personal truths while practicing respect for others holding different views.
  • The Value of Diversity: Exploring how different, even contradictory, opinions lead to growth and prevent a “boring” or rigid world.
  • Setting Boundaries: Recognizing that tolerance does not mean accepting behavior that causes harm. [2, 11]

4. Setting the Scene

  • Safe Container: Establish ground rules of confidentiality and respect to allow for open dialogue on “awkward” or contentious topics.
  • Focus on Behaviors: Emphasize that the goal is not to force everyone to share the same beliefs, but to change how they act toward others.
  • Use Reflective Exercises: Start with reflection on personal, real-world experiences, such as “revisiting a moment you felt unsettled, overwhelmed, or judgmental” to trigger insights into personal values. [12, 13, 14]

5. Practical Application

Participants should leave with a drafted set of personal values and a “Personal Action Plan” detailing how to live those values while demonstrating respect for others, ensuring that the lessons go beyond self-knowledge into daily practice. [1, 15, 16]

[1] https://www.youtube.com/watch?v=d64WvMU4qQY

[2] https://www.churchofjesuschrist.org/study/ensign/2013/02/balancing-truth-and-tolerance?lang=eng

[3] https://www.youtube.com/watch?v=fDCkHfC09BM

[4] https://www.corban.edu/event/worthy-whole-workshop/

[5] https://m.youtube.com/shorts/Hd-lwuqjJrU

[6] https://www.aaronjanderson.com/blog/we-can-build-a-beautiful-city-tolerance

[7] https://blog.hptbydts.com/workshop-10-values-alignment-workshop

[8] https://www.youtube.com/watch?v=lZ9K70CSEiI

[9] https://www.youtube.com/shorts/rUOr8Aqi2h4

[10] https://www.youtube.com/watch?v=lZ9K70CSEiI

[11] https://m.youtube.com/shorts/sdPgjY_oQgk

[12] https://dpi.wi.gov/sites/default/files/imce/sspw/pdf/Ethics_and_Boundaries_Toolkit_Exploring_Personal_Values_Exercise.pdf

[13] https://www.amnesty.org/en/latest/campaigns/2021/06/ltay-toolkit-being-a-multiplier/

[14] https://www.fearlessculture.design/blog-posts/the-personal-beliefs-canvas

[15] https://www.dalecarnegie.com/en/courses/6741

[16] https://fshnkuwait.org/blog-post/draw-the-line/

https://www.mymirror.com.au/education/join-us-online-workshop-leading-with-your-values-for-confidence-balance

Maintaining Self-Respect and Boundaries (6-1)

6-01 Maintaining Self-Respect and Boundaries

This 10-minute, three-part exercise is designed to help you identify your core values, visualize firm boundaries, and practice assertive, dignified responses to boundary-pushers. [1, 2, 3, 4]

Exercise: The “Centered Conversation” Protocol (10 Minutes)

Goal: To move from passive compliance or aggressive reaction to assertive, dignified communication.


Phase 1: Clarify & Center (Minutes 1–3)

Goal: Identify your value and set your internal boundary.

  1. Identify the Threat: Think of a specific, recurring conversation where you feel your dignity or values are compromised (e.g., a boss overloading you, a relative commenting on your life, a friend oversharing).
  2. Name the Value: What value is being violated? (e.g., Respect, Autonomy, Peace, Privacy).
  3. Define the Boundary: Write down one sentence defining what you will not allow, starting with “I need” or “I am no longer willing to…”.
    • Example: “I need to keep my financial decisions private.” [6, 7, 8]

Phase 2: Visualize & Embody (Minutes 4–5)

Goal: Mentally prepare to maintain composure.

  1. Visualize the Scene: Close your eyes and imagine the person breaking that boundary.
  2. Somatic Check: Where do you feel tension? (Jaw, stomach, shoulders).
  3. Breathe and Assert: Take a deep breath. Imagine a calm, protective light around you. Mentally practice saying your boundary sentence from Phase 1, but this time, visualize yourself saying it calmly, without apologizing or explaining. [9, 10, 11]

Phase 3: Act & Refine – Scripts (Minutes 6–10)

Goal: Practice polite but firm responses. Select one of these “dignity-first” scripts to rehearse out loud:

  • The “No” without Justification: “I understand you’d like me to do that, but I cannot.”
  • The Redirection: “I appreciate your concern, but I’d prefer to discuss my choices only when I specifically ask for advice.”
  • The Boundary Reminder: “I’ve already decided on this, so I am not looking for input on it.”
  • The Time-Out: “I value our relationship, but I need to set a boundary here. I’m not comfortable with this topic, so I’m going to step away from this conversation now.” [12, 13, 14]

Tips for Success

  • Keep it Short: Do not justify, rationalize, or apologize. Less is more.
  • Accept the Discomfort: You may feel guilty when setting boundaries. Do it anyway; boundary-setting is self-care, not selfishness.
  • Stay Focused: If the person pushes back, use the “Broken Record” technique: calmly repeat your boundary in the same words. [9, 15, 16]

Reflect: How did it feel to speak your boundary out loud?

[1] https://www.youtube.com/watch?v=1lJJpwLRBxQ

[2] https://medium.com/the-ascent/a-powerful-10-minute-exercise-to-clarify-your-values-7c1d17ab40a6

[3] https://positivepsychology.com/healthy-boundaries-worksheets/

[4] https://www.therapistaid.com/therapy-worksheet/setting-boundaries

[5] https://www.healthline.com/health/gift-guide-creating-and-maintaining-boundaries-during-holidays

[6] https://www.youtube.com/shorts/RqVaizFKG7g

[7] https://positivepsychology.com/healthy-boundaries-worksheets/

[8] https://www.lifeinsightcenter.com/the-4-c-s-of-setting-healthy-bounderies

[9] https://www.youtube.com/watch?v=oA_az9uFbiE

[10] https://www.psychologytoday.com/us/blog/childhood-emotional-neglect/202302/how-to-create-your-own-healthy-boundary

[11] https://guidedresilience.com/the-power-of-connection-strengthening-your-relationships-in-divisive-times/

[12] https://www.cambermentalhealth.org/2025/05/19/therapist-approved-boundary-phrases/

[13] https://www.gentleobservations.com/post/12-powerful-boundary-setting-scripts-to-say-no-without-guilt

[14] https://momentumpsychology.com/how-to-set-boundaries-examples-and-scripts/

[15] https://www.estherkane.com/how-to-set-healthy-boundaries-in-relationships-2/

[16] https://headway.co/resources/boundaries-activity-for-group-therapy

Sample Short Difficult Conversations:

Listen to Understand (5-14)

5-14 Listen to Understand

A 15-minute workshop on “Seek First to Understand” (Habit 5 from Stephen Covey’s The 7 Habits of Highly Effective People) focuses on shifting from “listening to reply” to “listening to understand”. This practice builds trust, reduces conflict, and ensures more accurate problem-solving.

Workshop Agenda (15 Minutes)

Time [3, 6, 7, 8, 9, 10, 11, 12]ActivityDescription
0–3 minThe ConceptExplain the core principle: Listen with the intent to understand, not to reply. Use the phrase “Help me understand” to disarm others and invite detail.
3–6 minSelf-AuditIdentify the 4 Autobiographical Responses we often use instead of truly listening:
1. Evaluating: Judging/agreeing/disagreeing.
2. Probing: Asking questions from our own frame of reference.
3. Advising: Giving solutions before fully understanding the issue.
4. Interpreting: Analyzing motives based on our own experiences.
6–12 minPractice Pair-UpParticipants spend 3 minutes each in a “Listener” role:
Focus: Body language and eye contact.
Action: Summarize what you heard in your own words before responding.
Goal: Make the speaker feel heard and validated.
12–15 minThe ChallengeCommit to a 24-hour listening challenge: Pause before responding and ask one clarifying question instead of giving advice.

Key Takeaways for Participants

  • Empathic Listening: This isn’t just about words; it’s about understanding the feelings and intent behind them.
  • Psychological Safety: When people feel understood, their defenses lower, making them more receptive to your perspective later.
  • Efficiency: While it takes time upfront, it prevents the need to “back up” and fix misunderstandings later.

This facilitator guide is designed to help you lead the 15-minute “Seek First to Understand” micro-workshop. It provides a structured script and specific prompts to ensure participants shift from passive hearing to empathic listening.

Facilitator Script & Cues

PhaseFacilitator Script / ActionKey Instructional Goal
Opening (0-3m)“We often listen just to plan our response. Today, we practice Habit 5: listening to understand. When you feel the urge to jump in, use the phrase: ‘Help me understand…‘”Set the purpose and process clearly.
Concept (3-6m)“Watch for the ‘Autobiographical Trap.’ Do you judge (Evaluate), drill for info (Probe), fix it (Advise), or guess their motives (Interpret)? Those make it about you, not them.”Define barriers like the rebuttal tendency.
Practice (6-12m)“In pairs, Person A speaks while Person B listens. Person B, you cannot make your point until you restate Person A’s point to their satisfaction.”Enforce the Seek First to Understand Rule.
Closing (12-15m)“For the next 24 hours, try this: Before giving advice, summarize what you heard and ask, ‘Did I get that right?'”Launch a 24-hour listening challenge.

Practice Exercise Prompts

Ask the Speaker (Person A) to choose one of these low-stakes but personal topics to discuss for 3 minutes:

  • The “Work Hurdle”: Describe a small, recurring frustration you face at work and how it makes you feel.
  • The “Proud Moment”: Share a recent win or project you’re proud of and why it mattered to you.
  • The “Ideal Workspace”: If you could redesign your workday for maximum focus, what would it look like?

Facilitator Tips for Success

  • Model Neutrality: As the leader, maintain neutrality and active listening throughout the session.
  • Manage the “Fix-Its”: If you hear a listener offering immediate advice, gently intervene: “Remember, seek to understand the feeling before you offer the fix“.
  • Summarization Technique: Encourage listeners to use phrases like “I’m not following; could you clarify the main points for me?” to ensure they aren’t just mimicking words but understanding intent.
  • Watch Body Language: Remind participants that engagement is non-verbal—open posture and eye contact are essential.

https://www.franklincovey.com/courses/the-7-habits/habit-5/#:~:text=The%20Principle%20of%20Respect,share%20their%20perspective%20and%20emotions.

Habit 5: Seek First to Understand, Then to Be Understood® | The 7 Habits of Highly Effective People

https://www.episcopalchurch.org/make-me-an-instrument-of-peace/?wchannelid=ne7618w2t5&wmediaid=qk3nqkp795

Mirroring and Matching Communications (5-13)

5-13 Mirroring and Matching Communications

Expert Academy: How to Instantly Click With Others (7:58)

How to instantly click with others – MIRRORING TECHNIQUE

You may wish to play at 1.4x-1.7x speed

Optional video (7:35) What Not to Do

Matching and Mirroring – NLP – YouTube

https://www.smarttalktherapy.com/post/repairing-communication-in-relationships-the-mirroring-technique

Maintaining communication and connection can be one of the hardest obstacles in a marriage or long term relationship. Remembering to preserve and nurture an emotional bond is often something that falls to the wayside, especially when life’s other tasks get in the way. You might find that you’ve been having trouble connecting and seeing eye to eye with your significant other, or even with a close friend. The mirroring technique, used often in couples therapy, is a communication strategy that can serve as a guideline for reigniting meaningful and empathetic conversations. This technique is a multifaceted approach, the pillars of which include listening, reflection, accepting, and encouraging.

              The first step of the mirroring technique is active listening. While this may seem like something that would come into play automatically during a conversation, it can actually take a great deal of effort to truly listen and hear what your partner is saying. The key to this first step is giving your partner undivided attention. Some ways to do this would be to turn off your phone, turn off the television, and find a quiet space without distractions. To practice active listening, it’s important to maintain eye contact and provide your partner with assurance that you’re hearing them. To show this, you could give verbal cues such as “tell me more about that” or “I completely understand.”

The second step of mirroring involves reflection. Once your partner has shared their thoughts and feelings, and you have listened with undivided attention, a good practice is to then summarize and reflect back to them what you have heard. This is a good way to ensure that you are understanding them correctly and also make them feel validated in what they are feeling. Providing reflection and affirmation such as “it sounds like you’re feeling a lot of pressure at work” or “it sounds like that conversation with your friend really upset you” shows that you both heard and understand what your partner is telling you.

              The next step of mirroring is acceptance, which means listening and connecting to your partner without judgment or assumption. This can be a tricky step, as you want to reflect and validate without adding your own interpretation to their words. In this step, it’s important to remain curious and acknowledge their emotions using language that they themselves have used, instead of providing an alternate perspective or saying phrases like “have you thought about doing this instead” or “you shouldn’t feel that way.”

              The fourth step of mirroring is encouragement. Once you have successfully listened, reflected, and accepted what your partner has been saying to you, you can then leave space for your partner to expand upon what they were expressing. Encouraging your significant other to elaborate on what they were saying not only shows that you value their perspective, but also shows that you are genuinely curious to hear more. Some examples of encouraging phrases could be, “how have you been handling that so far?” or “what else have you been feeling about this situation?”

              There are many benefits to utilizing the mirror technique, both in couples therapy and just as an occasional exercise in your relationship. One benefit is that this technique creates a space for honest communication without judgment. It encourages partners, in both the speaker and the listener roles, to express themselves without the fear of being misunderstood or misinterpreting their partner. The mirror technique can also be very helpful in conflict resolution. During an argument, tensions and negative emotions may overwhelm the understanding part of our brains, and so this technique can create a calm environment to hear your partner from a place of empathy. Providing an element of validation can make a huge difference during conflict.

              By incorporating the mirroring technique, you can create a pattern of fulfilling dialogue and a deeper connection within your relationship. It’s important to remember that while it may sound straightforward, this technique may not always be easy, as you might not always agree with what your partner is telling you. The point of this exercise is not to come to an agreement, but to attempt to see things from your partner’s position and respect their perspective as you would want them to respect yours.

Patience and Interrupting (5-12)

5-12 Patience and Interrupting

Kevin Eikenberry (6:02)

How to Stop Interrupting

May play at 1.4x – 1.7x speed.

How To Listen Without Interrupting | by Jake Daghe | Better Marketing

If you’ve looked into this idea at all over the past few years, you’ve likely heard the very commonly toted stat by companies like Time Magazine and The Telegraph that the average human being’s attention span (8 seconds) is now shorter than that of a goldfish (9 seconds).

Optional Fun (warning swear words)

Ted Lasso: Be A Goldfish

Things We Have In Common (5-11)

Ex 5-11: Things We Have in Common

https://livestorm.co/ice-breaker-games/find-10-things-in-common

What is Find 10 Things in Common

“Find 10 Things in Common” is all about working together with your coworkers to uncover ten things everyone shares, whether it’s hobbies, favorite foods, or even weird habits. It’s a great way to build connections and get the team spirit going.

Objective: The main aim is to bond by discovering ten unique things that tie all participants together, sparking conversation and friendship along the way.

This game can be played in a small or large group!

How to play Find 10 Things in Common

  1. Break everyone up into small teams of 2-4.
  2. Each team’s mission is to come up with ten unique things that all members have in common.
  3. You can chat about anything – what you love doing, eating, visiting, or any odd habit you might have.
  4. But, there’s a twist: the commonalities have to be specific, nothing broad like “we all eat food”.
  5. After your team has found their ten things, you’ll share them with everyone else.

Crucial Conversations (5-10)

Summary of Crucial conversations – Tools for talking when the stakes are high by Kerry Patterson, Joseph Grenny, Ron McMillan and Al Swizler | Ignition Blog

Crucial conversations – Tools for talking when the stakes are high by Kerry Patterson, Joseph Grenny, Ron McMillan and Al Swizler. Summarised by Paul Arnold (Facilitator and Trainer)

http://www.amazon.co.uk/Crucial-Conversations-Talking-Stakes-ebook/dp/B000GCFEV2/ref=sr_1_2?s=books&ie=UTF8&qid=1369466031&sr=1-2&keywords=crucial+conversations

IN A NUTSHELL

Many ‘defining’ moments in life come from having crucial conversations (as these create significant shifts in attitude and behaviour). This book focuses on techniques on how to hold such conversations in a positive space when surrounded by highly charged emotions. Their findings are based on 25 years of research with 20,000 people.

Their model has essentially 7 steps:

1)  Start with the heart (i.e empathy and positive intent)

2)  Stay in dialogue

3)  Make it safe

4)  Don’t get hooked by emotion (or hook them)

5)  Agree a mutual purpose

6)  Separate facts from story

7)  Agree a clear action plan

THE BOOK

Our success in life is dictated by the quality of relationships we can engender. Some people seem better at negotiating better quality outcomes (for all) than others do – they work with people rather than through people. They are able to hold deeper, more honest conversations that create a new level of bonding and are able to transform people, situations and relationships.  By being prepared to hold these conversations (often early) they ensure clarity over responsibility, define expectations and hence maintain high levels of performance.  When we let these conversations go by, we let standards slip and unwittingly give permission for unwanted behaviour to continue.

Crucial conversations lie all around us – all the time: from performance appraisals at work,  up to discussing problems over sexual intimacy. The skills we need in the boardroom are the same skills we need in the bedroom.

Notarius & Markham (two marriage scholars) examined couples in the midst of heated rows and found people fell into one of three behaviour camps: Those who get emotionally drawn in and resort to threats/name calling; Those who silently fume; and those who speak openly, honestly and effectively. Upon analysis they found those in the third camp were more likely to stay together.

Furthermore, a study by Kiecolt & Glaser on the immune systems demonstrated that those couples who routinely failed in conducting successful crucial conversation had weaker immune systems than those who resolved their issues effectively.

When communities have been studied they found that it was not necessarily those communities with the most problems which were dysfunctional – but those communities that dealt with the issues inappropriately. Communities that embraced the issues and discussed in open honest dialogue were ‘healthier’ than those who either tried to control or ignored them.

Crucial conversations, by their very definition are important and can affect a person’s life. There are three factors that tend to define a crucial conversation: 1) Opinions differ 2) The stakes are high and 3) Emotions are high.  If handled properly they create breakthroughs. If handled badly they can lead to breakdowns. Whole relationships can hang on how these are dealt with. And the reality is many people do not deal with them well – or at all. They live in either a sub-optimal state or hope the situation will resolve itself.

This book outlines a process that leads to greater success at holding critical conversations.

1) Start with the heart

Where you come from dictates where you will get to. How we discuss something is often the real issue rather than what we are discussing.Thus we need to be in the right place ourselves and create the right space for the other person. So first we need to manage our emotions and mindset.

If we approach the situation with the wrong emotions and mindset and enter a conversation in a place of anger, resentment and revenge (having already made up our mind about someone), it is unlikely to end the way we need it to. Instead, we have to start with a positive intent and good-will for the other person.

It’s difficult to change another person but easier to change yourself. So the first principle of dialogue is to start with ourselves. We often see the issue to be with the other person, but we are also culpable. For example we often play games in relationships (e.g. ‘Salute and stay mute’, ‘Freeze your lover’ or ‘Martyr’), hiding behind sighs, raised eyebrows, hints, sarcasm or innuendo rather than confronting the issue. And when we do decide to act, we lurch to the other extreme, leading to hyperbole, overly directive and didactic communication (where we do not listen). Both extremes fail.

Thus, we need to enter the conversation being ‘open’. Our unique past experiences are bought to bear on any situation we find ourselves in – and this unique past creates meaning of that event. Hence it’s critical not to assume that our view is the only truth – after all, we may be wrong!  We must therefore ensure we understand the differing perspectives/meanings people have of an event in order to hold an effective debate.

Furthermore, we need to maintain a place of mutual respect. Realistically the only way to remain in conversation is to be authentic. Our verbal and non verbal communication will play witness to the truth (something the other person will often unconsciously sense). But how do you feel respect for a person that we don’t respect? Often feelings of disrespect come from focusing on what’s different from us. To build a level of respect we need to instead focus on areas that they are similar to us on. We all have weaknesses and it’s a case of accepting that their weakness is no weaker than our own (cf the witticism caught in this prayer: “Lord, help me forgive those who sin differently than I”).

2) Stay in dialogue

The key to critical conversations is to always stay in dialogue – If the lines of communication go down, then there is no hope for a resolution.  Only when we are talking can we get all the relevant information out in the open and this requires a 2 way flow of information.

3) Make it safe

We need to make a person feel ‘safe’ The safer they feel, the more likely they are to open up. The greater their fear the more likely they will either close down or fight back. Closing down can take one of three forms: Masking (where we pretend to agree/be listening etc); Avoiding (distraction techniques); and Withdrawing.

Being in a high risk conversation (or any conversation for that matter) requires total sensory acuity – we need to be awake to all the nuances that are taking place (the faster you spot them, the quicker you can adapt). Dealing with people is not about having a fixed plan – we need to keep the end in mind and be flexible, addressing the issues as they emerge through the dynamic exchange.

We get so drawn into the conversation we may miss the bigger picture – we focus on the words and fail to read the cues around us. Three key areas to look for: When the moment a conversation turns crucial; Signs that the other person does not feel ‘safe’ and also being aware of own style under duress (Examples for all of these include our own feelings, plus for them a tightening of eyes, change in energy and language and tone). Thus we need to be triple processing: Content, Context and Self. This often involves self-observation – as if we were watching another person.

When one senses a situation is becoming unsafe, we need to step out of the conversation (and not get caught in the game that is now in play) and instead keep focused on the end desired outcome. If we stay ‘in content’ to try to fix the safety issue then all we do is water down what we were going to say (so fail to achieve the cut-through that was required). We need to instead focus on the context. Often people have taken what’s been said and created a negative meaning out of it. This needs to be addressed often by merely restating your positive intent.  For example “Can we just switch gear for a minute? My goal here is not to make you feel guilty. My intent is purely to help us both find a way through this together”.

We re-establish safety primarily by listening. We need to demonstrate that we are willing to listen openly and respectfully to them.  This can only be done from an authentic place of compassion and curiosity. Critically we need to encourage them to tell us everything. Sometimes we want them to ‘back-fill’ the story as a way of understanding where the issue ultimately stems from (as the saying goes, ‘every sentence has a history’) Hopefully, the more you ‘pull’ from them, the more their emotions will subside. Furthermore, having listened carefully to them, they are then more open to listen to us.

There are four paths to powerful listening: AMPP

Ask (to get things rolling). Common invitations include “I’d really like to hear your opinion on…”

Mirror (to confirm feelings). Critical in this stage is our tone of voice. We play back what we sense for example “I sense you are angry..”You look unsure…”

Paraphrase (to acknowledge their story). The key here is to stay out of emotions and use their language as much as possible . We might start this off with a phrase like “Let’s see if I have go this right….”. The area we most want to cover are the meanings they have put onto things.

Prime (when we are getting no-where) – For those who go into flight, we might need to encourage them to speak by suggesting something we think they are thinking or feeling,  e.g. “I guess you think I’m being unfair…”, “I sense you are angry…”?

Sometimes we do say something wrong. We all do, so it’s no harm to admit it (authentically), apologise and then move on. If we do not do this, then respect and trust are diminished. This act of saying sorry often breaks the emotional intensity that is building up (and sets a symbolic precedent – if we apologise and show we are fallible it allows them to do the same).

Finally, if people doubt you, state your intent twice – once as a negative juxtaposed with its positive.  For example “I don’t think ……. I do think……” or “I not trying to make you feel….. I want to make you feel…”. Often this can be a powerful way of eliciting/tapping into what they are really thinking/feeling e.g  “The last thing I wanted to do was communicate that I don’t value your work.  I think your work has been excellent…”. The negative is an attempt to address the other person’s thoughts/feelings. The positive is a re-statement of the shared purpose.

4) Don’t get hooked by emotion (or hook them)

Crucial conversations are highly charged emotionally (and emotions are contagious). So how do we stay out of emotion?

The first step to controlling our emotions is to name it – is it anger? frustration? hurt? ashamed? (many of us are ‘emotionally illiterate’ – we need to hone our ability to distinguish different emotions).

“He made me so angry!” is a common cry but in reality we choose to react in that way – it is ourselves who make us angry!  Furthermore, even if we have experienced a negative emotion we also have the choice how we act. The key here is to manage the meaning (as it’s the meaning we put on the event (rather than the event itself) that creates the emotion.

It’s often the case that when one first steps into this emotionally charged situation full of positive intent, the other person is not in the same space.  They may be feeling hurt and  so will often ‘fire’ out at us.  When emotions (and words that wound) start flying around, then its easy to get ‘hooked’. To stop getting hooked there are three things we can do: 1) Keep focused on the end goal 2) Refuse to play the game (merely being aware that a game is ‘in play’ means you are less likely to get caught by it) 3) Avoid the sucker’s choice – we can often find ourselves in a situation where we think there are only two solutions – to shut up and let it go or to express ‘brutal’ honesty. The reality is both will fail. The latter because it causes the other person to close down all barriers – we will not get heard. There is a middle ground that needs to be walked.  To help find that middle ground we need to ask ourselves a more empowering question like ‘How to …….. without ……..’ (by identifying what we do want and what we don’t want to happen as a consequence of raising it).

So how do we speak honestly without offending (and risk closing them down?). It requires a mix of confidence (i.e the bravery to have the conversation in the first place); humility (to present it in a soft way, and to know that we do not know everything); and skill (to be able to stay in dialogue).

Five tools (as defined by the acronym STATE) that one can use:

Share the facts

Tell your story (i.e the meaning you are making of these facts).

Ask for the other person’s path/story

Talk tentatively

Encourage testing – The intent is to reach a shared meaning to the facts as a solid basis on which to agree next action steps.

http://www.crucialconversations.com/sus has a simple questionnaire to help better understand our own style when under stress.

5) Agree a mutual purpose

What is key is to find a mutual objective that both sides agree to. If I want one thing (and you don’t) then it’s unlikely to be a successful conversation. Thus we need to spend time to find an area we both agree on (NB – do not expect to resolve all issues in one go). The key word in ‘mutual purpose’ is mutual – it’s not about one side’s agenda.

A useful acronym (CRIB) spells out some of the key steps for developing a mutual purpose:

–  Commit to seek a Mutual Purpose – i.e. get both parties to agree to first seek a mutual purpose

–  Recognize the purpose behind the strategy – It’s recommended to first examine our motives: What do I want for me? What do I want for them? and What do I want for us? We need to keep asking ‘Why?’ for both parties as this allows us to ladder up to a higher level purpose. Once the mutual purpose has been defined it acts as a ‘North star’ that we can keep going back-to at any point the conversation gets tricky.

A manufacturing company had been on strike for months. One of the authors asked both sides to go into separate rooms and write down its goals for the company. When they came back and shared they were surprised to find out how close the two flip charts were. This allowed both parties to work closer together.

–  Invent a mutual purpose – If a mutual purpose is not easy to find, then one is required to move up to a a higher level.

–  Brainstorm new strategies – Thereafter its about finding mutual solutions.

6) Separate Facts from Story

It’s critical to separate fact from opinion as they are very different. So first one states only what is irrefutable evidence – i.e. what seen or heard (and not the meaning created from it). A hotel receipt is fact – the husband having an affair is only opinion at this stage. Facts are a safe place to start as it’s a shared basis of agreement and less likely to be as stained in emotion as opinion is. If the conversation starts to drift off-track later on, always bring it back to areas of common agreement (e.g. facts and/or shared purpose).

Having stated the facts (which one gains agreement on) one can then spell out the ‘story’ we and they created. The story is not the facts. Many stories can be produced from the same facts (depending on where we have come from in our past experiences). It is recommended to slowly pace into it as this is the area that is most likely to push the conversation off-track (so be high on sensory acuity when telling it).

We then need to pause and allow the other side to put forward their story/meaning of the facts. Critical in this is to be open and listening actively to what they say as they may well bring new evidence that shifts your interpretation of the facts. We need to keep reminding ourselves that the story is distinct from the facts – that it is after all just a story. Thus we are presenting it as a hypothesis, so we do not want to present it with the vigour and certainty of facts.

In such highly charged situations, it’s critical to discover the underlying meaning the other parties are making of the event in question (as it’s often the meaning not the event itself that triggers the emotional response).  We need to listen hard to the words they use, as many are not ‘clean’ language but emotionally laden. For example “She scowled at me” is an interpretation of a facial expression (fact).

The key is that there are other potential meanings (and hence other responses) that can be drawn from the same facts.  Create different meanings and one shapes new behaviour.

There are three stories we need to listen out for that helps us deconstruct how a person is viewing the situation. These stories tend to disempower them and shift responsibility out of their locus of control:

-Victim stories (It’s not my fault).

-Villain stories (it’s all your fault)

-Helpless stories (There’s nothing else I can do).

The key is to get the both parties to construct a bigger shared story. It is only when we have a shared meaning can we start to devise an action plan.

If we find there is still disagreement then use the ABC:

Agree – i.e. find the areas that you do agree on (e.g. a shared purpose, facts etc), often people can be in violent agreement, with just 5-10% points of difference.

Build – Our education system and culture raises us to be critical. So we are better at tearing things down than building up. Skilled negotiators use the principle of ‘Yes and…” This is especially useful if the other side has missed out a key part of the argument.

Compare – We should not set up the other person’s point of view to be wrong, but just different. Often an opening statement like “I think I see things differently…” helps.

We should then ask them to compare the two stories expressed (theirs and ours) and then invite them to compare the two to find points of commonality.

7) Agree a clear action plan

Hopefully through a shared consensus, we can now explore options for improving the situation.

Just because we have reached a point of shared meaning, it does not necessarily mean we will have a successful outcome. There are still a number of other pitfalls: 1) No decision gets made 2) The wrong decision gets made or 3) No action happens following the decision.

To help overcome this, we need to decide how to decide – it’s about agreeing the ground rules of the debate before the debate.

There are four methods of decision making:

1)  Command – Where there is a clear authority figure who are empowered to make the final decision. Sometimes this can be outside forces (e.g. economic conditions or maybe even ‘head office’). Thus the onus is more on successful execution of the decision made by others. On other occasions we may pass the responsibility of decision making over to someone else (because we do not really care what the result is or maybe because we believe the nominated person will make a better decision).

2)  Consult – Where a person vested with the power to make a decision first consults widely before making a decision. NB There is a difference between asking someones opinion and actually doing what they recommend (as there will always be different points of view expressed during consultation).

3)  Vote – The democratic way where the most votes wins.

4)  Consensus – where one seeks a position that everyone can sign up to. This can take a long time and lead to a sub-optimal compromised decision being agreed.

When choosing which way to decide there are four questions to ask:

1)  Who cares? – Don’t involve people who don’t care

2)  Who knows? – Who has the relevant expertise to help make a better quality decision?) Do not involve people who cannot add value.

3)  Who must agree? – Who are the people who could block the implementation later on if not involved in the decision making now?

4)  How many people must be involved? – Try to involve the fewest people possible.

There is a phrase that ‘everybody’s business in nobody’s business’. Without specifically tying an action to a specific person (along with a time frame, a description of key deliverable and‘standards of success’) it runs the risk of not getting done. Time spent upfront gaining agreement and clarity is time saved later on. Finally there must be a planned follow-up (as to make some accountable, you need to give them a time and place to ‘account’).

CRITICISMS

I found this book gave some really useful tips and new insights into how to handle these situations. It brings the process to life through use of everyday work and personal examples.

That said I felt it was less structured a process than I wanted (I have taken the editorial license to try to pull it together into a more coherent structure). Furthermore I missed out on a few areas I know of from my NLP training. For example it’s critical to keep focused on behaviour and not drift up to identity level (as this is more likely to bring the ego into play). Furthermore, we need to help define where the issue lies (for example is it a lack of skills? A lack of capability? A lack of understanding over expectation? Or maybe a lack of valuing it as important? Only by defining the root cause can we start to work on a more effective solution).

As often is the case with these types of books, it’s less the theory and more the practice that makes all the difference.

Finally, this book assumes that 1) We have the right to change another person 2) We are right in the change we want them to shift to and 3) We can change another person. Let the debate rumble!

Active Listening 2 (5-3)

5-03 Active Listening #2 (Optional)

https://www.skillsconverged.com/blogs/free-training-materials/active-listening-exercise-listen-carefully-and-contribute?srsltid=AfmBOooWY8Pih_f2RYYMg-3i4-uSVf2_WFTWI67Mw7NP9WpgB5o-1Dbn

Purpose

Active listening is a critical communication skill and it is important to know how to do it. This exercise has been designed in such a way that encourages delegates to pay their utmost attention while engaged in a conversation. The exercise forces delegates to stay focused throughout the activity and be ready to contribute when necessary.

Objective

Participate in a discussion one at a time while attentively listening to what everyone else is contributing.

Setup

  • Choose a topic of discussion for the activity. You can also involve the delegates in choosing the topic. For example, you can consider describing the benefits of a product or service as the subject of this exercise.
  • Get the delegates to form a circle so they can easily listen to everyone else as the exercise progresses.
  • Explain that you are going to select one person to kick start the exercise by starting to talk about the topic.
  • While the first person is talking, you can suddenly call “change”. At this point the person who was talking should stop and the person to his left should resume from exactly where the original person stopped. For example, if the sentence was incomplete, the next person must complete it and then continue talking about the subject.
  • Continue saying “change” randomly at intervals and in each case the next person carries on talking about the topic. This forces everyone to stay focused and be prepared for their turn.
  • Once you have gone through a single round, stop the exercise and ask the delegates what they thought of it.
  • Now that they have learned the format, prepare delegates for the second stage which requires even more focus.
  • Ask delegates to choose another topic as they have exhausted the previous topic and it can be better to start on a fresh subject.
  • Explain that in this stage, you are going to randomly assign a person to talk rather than going in sequence.
  • Randomly select one person to start the exercise and talk about the chosen topic.
  • State the name of another person at random to change. For example say, “Change to Katie”. Now Katie must continue from exactly where the last person has stopped.
  • Since delegates don’t know who will be called next, they must all pay attention to what has been said.
  • Make sure that you know who you have called and who you haven’t so everyone gets a chance to participate.
  • Depending on your training needs you can continue with more than one round.
  • Follow with a discussion.

Timing

Explaining the Exercise: 5 minutes

Activity: 10 min sequential stage + 10 min random stage = 20 minutes

Group Feedback: 10 minutes

Discussion

How difficult was this exercise? Was listening attentively to everyone made the conversation more focused and useful? Did this help people to contribute more as everyone was forced to remain focused? How can you use this technique at work to increase the productivity of meetings or brainstorming sessions?