Resilience By Design: How to Survive and Thrive in a Complex and Turbulent World

✍ Scribed by Mike Weeks, Ian Snape

• Publisher: Wiley
• Year: 2021
• Tongue: English
• Leaves: 419
• Edition: 1
• Category: Library

✦ Synopsis

Discover how to transform stress and other unwanted states into resilience, clarity, and improved wellbeing with this insightful new book 

Resilience By Design: How to Survive and Thrive in a Complex and Turbulent World delivers the world’s most detailed and research-backed how-to manual to integrate advances from neuroscience and complexity theory with real world expertise, providing practical techniques that you’ll want to use every day. Alongside well explained scientific theory, each chapter contains dramatic, real-life stories of people from frontline services, elite sports, and everyday survivors who learned to thrive in high pressure, demanding, and often deadly situations.

You’ll discover how resilience isn’t just the ability to tough it out; it’s dependent upon an interconnected set of skills, techniques, creative processes, and new understandings of how we think, act, and interact with our environments and each other.

If you or someone you care about experiences unwanted stress, anxiety, decision fatigue, overwhelm, or burnout, by applying the step-by-step techniques in this book, you’ll learn to develop resilience, clarity, improved energy, wellbeing, and overall performance.

You’ll also learn:

• There’s no such thing as an inherently stressful situation, workplace, or event.
• How to appreciate and benefit from the hidden information in your unconscious signals and intuitions
• How to adapt your decision making to meet the challenges of uncertainty, from the complicated and complex, to the outright chaotic
• When to define your limits and ‘line in the sand’ so that you never expose yourself to unmanageable risk or potential burnout
• What is it to, ‘Know Thyself’, through techniques that change perspective and bring clarity even in uncertain, turbulent times
• Techniques that can be easily taught to people you care about
• Lifelong resilience and being at your best is available to each of us, no matter what life throws at you.

Resilience By Design was derived from the experiences of hundreds of people on the frontline of emergency services, defense, Olympic level sports, business, art, science, and many other areas of expertise—from firefighters and paramedics to social workers and athletes. This book is written for students and teachers, parents and children, caregivers and patients, athletes and coaches, managers and employees, entrepreneurs, and fortune 500 CEOs, and anyone who wishes to know how to survive and thrive in an ever more complex and turbulent world.

✦ Table of Contents

Title Page
Copyright Page
Table of Contents
About the Authors
About This Book
Acknowledgments
Chapter 1 Resilience
Stressed or Confused?
The Inside-Out Upside-Down View of Workplace Stress
Correlation is Not Causation
Lifestyle Risk Factors Can Add Up
Resilient People Create Healthy Workplaces and Lifestyles
Resilience By Design
The Four Choices Model
Failure To Bounce
Resilient At My Best
And what support do you need?
Make Space to Learn
Chapter 2 Sensemaking
Learning to navigate
The case against reality
Weighing up perceptions
Filtering through the senses
We see what we expect to see
More monkey business
Pain is real and all in the (embodied)_mind
How long does the now last?
Where is your attention now?
Memory and the senses
They went this way
Know thyself
Metaphors are a bridge between The conscious and the unconscious
Crossing The Bridge
The cat plays with a ball of string
Smashing narrative
Is this really your last chance?
Chapter 3 Thinking
Your operating system is ready to update — please plug in!
The legacy of H.M.
Monkey see, monkey do
Left brain interpreter
Tongue drop
Multiple brains
Thinking and the divided brain(s)
Thinking about thinking can be complicated…and even complex!
Adaptation and the neuroplasticity advantage
Old dogs can learn new tricks
Figuring it out
Ooda loop
Let’s not oo-oo-oo
Thinking in hierarchies
Deductive, inductive, and abductive thinking
Creativity exercise
From internal conflict to teamwork
If you’re going to be a turkey, be a wild turkey
Chapter 4 State
From solid state to digital
Bodyscan
Exploring the structure of thoughts
We don’t catch emotions like we Catch flu
Analogue emotions
Beliefs about stress
Let’s get physiological
The pain of innocents
Chain of excellence
High-performance breathing
Working with the signal to breathe
Solar panel
Nervous system
Biochemistry
The human microbiome
Embodied visualization
Your state of is mind
Chapter 5 Perspectives
Placing attention
First position
Second position
Third position
Developing first position
Developing second position
Developing third position
Where's mary?
Making the most of Different perspectives
Chapter 6 Context
Pig in mud, or fish out of water?
Cynefin framework
From confusion to cynefin
What’s your preferred habitat?
No one can manage time — we can only Manage attention
Optimizing for task mode
Optimizing for creative mode
Rat park
If rats can choose, so can we
On the inside
Leave your baggage at the doorstep
The doorstep pattern
Interconnectedness
It’s a jungle out there
Chapter 7 Signals
Dot dot dot dash dash dash Dot dot dot
A distress signal is internationally Recognized as a call for help
Don’t madicate the messenger
That feeling inside
When there’s no line in the sand?
If you’re not quite feeling it… Start_with yes, no, or maybe
Who lives and who dies in the Death_zone?
Cognitive biases override signals
The everest pattern
Is that other guy ok?
Beyond everest into hyper-state
Pain is a signal
When the signal gets jammed
Dream on
How to respond when…
Chapter 8 Intentions
Lessons from alice
What would you like to have happen?
What kind of outcome?
Smarter outcomes
Not, but why? Instead, and what for?
Consequences: real, imagined, And unintended
What's your raison d'etre?
Managing delirium
Where am i...going?
Chapter 9 Reframing
Reframing is the art of Directing attention
The answer is 1.672 * 10^25 molecules
Looks like a duck
Believing won’t make it true
Judge the weight of evidence
The danger of having faith in science or religion
Just in case you were thinking of Joining a cult
You’ve been framed
Science has an undeserved Reputation issue
Evidence often needs rescue
Feedforward from failure
Reframing inference using evidence
Examples of reframing inference
Recalling a goat
From dark humor comes light
Reframing with intent
Be sceptical of pessimism and optimism
Let’s keep a low profile…
Chapter 10 Flow
Describing the indescribable
The neuroscience of flow
Designing games to induce flow
The alphabet game
Letting go to flow
Flowstate change format
The dark side of flow
No room for error
The last barrier to flow
Chapter 11 Rest
3 Minutes 59 And 4/10 Of A Second
There Are No Magic Metrics For When Or How To Rest
Signals To Rest And Sleep
I Feel The Need For Sleeeep
R90 Sleep Planning
Use Your Signals To Guide Your Power_naps
Fighting Sleep
Harmonizing Performance
Let There Be…Dark
Sleep Like A Vampire
Beating Insomnia
Sleep Talk
Chapter 12 Lifestyle
A resilient lifestyle is one with agency
Work-in(g) life
Involvement and Reasonable adjustment
Relationship matters
The cost of a thing
A factful perspective about wealth And health
Show me the money
Watch out for lifestyle traps
A quick guide to health literacy
Warning: the pharmaceutical industry Has serious side effects
Healthcare rules to live by
Ebbs and flows
Create a lifestyle by design
Lifestyle by design template
Nudge yourself to take a step
Life is like a box of chocolates
References
Index
EULA