M.R.T. Competencies: Self-awareness, Self-regulation, Optimism, Mental Agility, Strengths of Character, Connection         

Identify, plan for and commit to the pursuit of a goal that results in more optimal performance, sustained motivation, and increased effort.

7 Steps of Goal Setting

Step 1: Define your goal
Step 2: Know where you are right now
Step 3: Decide what you need to develop
Step 4: Make a plan for steady improvement
Step 5: Pursue regular action
Step 6: Commit yourself completely
Step 7: Consistently monitor your progress


Hunt the Good Stuff to counter the Negativity Bias, to create positive emotion, and to notice and analyze what is good.

Record three good things each day and write a reflection next to each positive event about one or more of the following topics:

• Why this good thing happened
• What this good thing means to you
• What you can do tomorrow to enable more of this good thing
• What ways you or others contribute to this good thing


Identify your Thoughts about an Activating Event and the Consequences of those Thoughts.

Separate the A (Activating Event) from your T (Thoughts) from the C (Consequences: Emotions and Reactions) in order to understand your reactions to a situation

Thought Themes: Loss, Danger, Trespass, Inflicting harm, Negative comparison, Positive contribution, Appreciating what you have received, Positive future, Hope/Energizing, taking action

Emotions/Reactions: Sadness/Withdrawal, Anxiety/Agitation, Anger/Aggression, Guilt/Apologizing, Embarrassment/Hiding, Pride/Sharing, planning future achievements, Gratitude/Giving thanks, paying forward, Hope/Energizing, taking action


Take control of your physical state, bring your focus to the present moment, and perform optimally.

2 Components of Deliberate Breathing:

• Rhythmic Breathing: Breathe deeply to a slow cadence, focus on your breathing, and unlock muscle tension during exhalation

• A.T.C. Control: Work towards proficient at exerting control over our Thoughts, Emotions, and physical reactions


Identify and correct counterproductive patterns in thinking through the use of Mental Cues and Critical Questions.

Use the Mental Cues and Critical Questions to identify information you missed because of the Thinking Trap

Jumping to conclusions: Slow down-What is the evidence?
Mind Reading: Speak up- Did I express myself? Did I ask for information?

• Me, Me, Me: Look outward-How did others and/or circumstances contribute?

• Them, Them, Them: Look inward- How did I contribute?

• Always, Always, Always: Grab control- What's changeable? What can I control?

• Everything, Everything: Get specific- What is the specific behavior that explains the situation?
• What specific area of my life will be affected


Identify and evaluate core beliefs and core values that fuel out-of-proportion emotions and reactions.

Use the "What" questions in any order to help identify the Iceberg:

• What is the most upsetting part of that for me?
• What does that mean to me?
• What is the worst part of that for me?
• Assuming that is true, what about that is upsetting to me?

 Once you've identified your Iceberg, think about...whether you still believe/value this iceberg and consider whether or not the Iceberg is overly rigid in some situations. Whether your iceberg is getting in your way in some situations and specific actions you would take if you want to change your Iceberg. What you can do to change your emotions or reactions to make these types of situations go better for yourself and others. Whether there is a more direct conversation you need to have with someone and what the conversation is about.

Accurately identify what caused the problem and identify solution strategies.

Identify your thoughts about why the problem happened, identify other factors with critical questions, test them for accuracy, and then identify solution strategies:

Step 1: What's the problem you're trying to solve?
Step 2: What caused the problem?
Step 3: What did you miss?
Step 4: What's the evidence?
Step 5: What really caused the problem?
Step 6: What can you do about it now? Fight the Confirmation Bias: Distance yourself from your thought, ask fair questions to gather the evidence for and against your thought, and consult with others.


Stop catastrophic thinking, reduce anxiety, and improve problem-solving by identifying the Worst, Best, and Most Likely outcomes of a situation.

Identify the Worst, Best, and Most likely outcomes of a situation in that order and develop a plan for dealing with the Most likely outcomes:

Step 1: Describe the Activating Event
Step 2: Capture the Worst case thoughts and ask, "And then what happens?" or "What else?"
Step 3: Generate best case thoughts and ask, "And then what happens?" or "What else?"
Step 4: Identify Most Likely outcomes
Step 5: Develop a plan for dealing with Most Likely outcomes


Change the focus away from counterproductive thinking to enable  greater concentration and focus on the task at hand

Take your mind off of counterproductive thoughts by using games that:
• Require your full attention
• Are hard and fun
• Can be done within a few minute


Shut-down counterproductive thinking to enable greater concentration and focus on the task at hand.

Fight back against counterproductive thoughts by using Sentence Starters:

• That's not completely true because...(Evidence)
• A more optimistic way of seeing this is...(Optimism)
• The most likely implication is...and I can...(Perspective)
Avoid the common Pitfalls: Dismissing the grain of truth, minimizing the situation, rationalizing or excusing one's contribution to a problem, and weak responses.


Identify Character Strengths in yourself and in others to build on the best of yourself and the best of others

Identify your top character Strengths and those of others and identify ways to use your strengths to increase your effectiveness and strengthen your relationships

VIA Character Strengths (based on the work of Dr. Christopher Peterson)

Appreciation of beauty and excellence, Bravery, Capacity to love, Caution, prudence, Citizenship, teamwork, Creativity , Curiosity , Fairness, Forgiveness, Gratitude, honesty, Hope, Humor, Industry, perseverance, Judgement, critical thinking, Kindness, Leadership, Love of learning, Modesty, Perspective, Self-control and self-regulation, Social intelligence, Spirituality, sense of purpose, Zest


Use Character Strengths in yourself and others to overcome challenges, increase team effectiveness and strengthen your leadership.

Identify the Character Strengths you will use and the specific actions those Character Strengths will lead to:
• Name the Character Strengths that was used or will be used
• Use your Character Strengths to be a more effective leader
• Draw on Character Strengths of team members for complex challenge


Identify and evaluate core beliefs and core values that fuel out-of-proportion emotions and reactions.

Use the IDEAL Model to communicate assertively:
• I=Identify and understand the problem
• D=Describe the problem objectively
• E=Express your concerns and how you feel
• A=Ask the other person for his/her perspective and ask for a reasonable change
• L=List the positive outcomes that will occur if the person makes the agreed upon change


Accurately identify what caused the problem and identify solution strategies

Create "winning streaks" by using Effective Praise to name strategies, processes, or behaviors that led to the good outcome. Active Constructive Responding is a style of responding to someone's good news. It is the only style that strengthens the relationship. ACR is based on the work of Dr. Shelly Gable.

Constructive, Active:
Joy Multiplier-Authentic interest, elaborates the experience
Constructive, Passive:

Conversation Killer- Quiet, understated support; conversation fizzles out

Destructive, Active: Joy Thief- Squashing the event; negative focus

Destructive, Passive: Conversation Hijacker - Ignoring the event, changing the conversation to another Topic