The first step is to decide which change muscles you want to build. We recommend choosing one or two to focus on at first. You can do a quick self-assessment to identify where you should start.
The second step is to select, for each muscle you want to build, a simple exercise that you can do regularly. As an example, if you would like to build the Positivity muscle, taking time each day to identify one thing you are grateful for can help you shift your thinking in a more positive direction. At the bottom of this page you can find links to each of the muscles, with suggested exercises and additional resources you might find helpful in developing that muscle.
The third step is to do your exercise(s) regularly and track your progress. There are multiple apps you can use to do this; click here to learn more.
You should do these exercises even when you are not facing adversity. If you can build the muscles in ordinary circumstances, they will be easier for you to use in challenging situations.
To find exercises to build your Positivity muscle, click here.
To find exercises to build your Confidence muscle, click here.
To find exercises to build your Priorities muscle, click here.
To find exercises to build your Creativity muscle, click here.
To find exercises to build your Connection muscle, click here.
To find exercises to build your Structure muscle, click here.
To find exercises to build your Experimenting muscle, click here.