Guided Reflection Prompts

Use the following questions to explore your experiences, emotions, strengths, and strategies. Take your time and write in depth.

1. Describe a recent challenge or difficult situation you faced. What happened, and why did it feel overwhelming?

1. What emotions did you notice during this challenge? How did each emotion show up in your thoughts or actions?

1. Reflect on your personal strengths. Which of these strengths did you draw on (or wish you had drawn on) to navigate this situation?

1. What coping strategies did you use to manage your feelings or the situation itself? If you didn’t have a strategy in the moment, what might you try next time?

1. Identify a moment during this challenge when you felt a surge of resilience or perseverance. What triggered that response, and what did you learn about yourself?

1. Thinking ahead, how can you apply the lessons you’ve learned here to future obstacles or stressors?

1. Based on your reflections, what is one specific goal you can set to support your growth and resilience? Why is this goal meaningful to you?

Feel free to revisit these prompts anytime you need clarity or encouragement. Remember, deep reflection builds lasting resilience.

Resilience in the Rain

Luis tightened his running shoes as heavy clouds gathered overhead. Tomorrow would be the regional track meet—the biggest race of his high school career. For months, he’d trained before sunrise, pushing his body through drills and long sprints. He imagined the finish line, the roar of the crowd, and the pride of crossing as champion.

But yesterday, during a late-evening run, Luis felt a sharp pain in his ankle. He stumbled and fell onto the wet pavement, heart pounding. When he limped home, the swelling had already started. In that moment, his dream felt as fragile as the raindrops hitting his back.

That night, Luis sat at his desk and wrote in his journal. He described his disappointment, fear of letting his team down, and worry that all his effort had been wasted. The act of writing helped him untangle his thoughts: he realized that setbacks were part of any journey and that he could still choose how to respond.

Over the next week, Luis followed his coach’s guidance: rest, physical therapy exercises, and cross‐training on a stationary bike. Each morning before practice, he repeated small routines—light stretches and positive self‐talk—reminding himself that progress wasn’t always measured in miles run.

Race day arrived damp and overcast. Luis’s ankle throbbed, but he stood at the starting line determined. When the gun sounded, he ran steadily, honoring every step he could take. He didn’t finish first, but he crossed the line with a personal best for the distance he managed, and a deep sense of achievement.

As he caught his breath, Luis realized the race had taught him more than speed. He had learned to adapt, to seek support, and to believe in his strength even when the path was steep. And in that moment, he understood that true resilience isn’t about never falling—it’s about rising again, no matter how hard it rains.

Goal-Setting Planner

Use this worksheet to craft 1–2 SMART goals based on your reflections and insights. Fill in each section thoughtfully.

1. Specific

What exactly do you want to accomplish? Why is this goal important to you?

2. Measurable

How will you know when you have achieved this goal? What metrics or milestones will you track?

3. Achievable

What steps, skills, or resources will help you reach this goal? Do you have the support you need?

4. Relevant

How does this goal align with your values, needs, and longer-term objectives?

5. Time-bound

What is your target deadline? What are short-term checkpoints you can set along the way?

Action Plan

Use the table below to break your goal into actionable steps. Identify deadlines, supports, and possible obstacles.

Reflection & Check-In

How will you celebrate your progress? When and how will you review or adjust this plan?