Module 4: Part 1 Change Your Relationship With Your Work Through Optimal Engagement

Welcome to Module 4 – Part 1

The objectives for this week are to:

  1. Remove obstacles to better work engagement
  2. Increase your resilience so you can recover from stress faster and stay engaged in your work
  3. Build routines and habits that will help you be more optimally engaged


  • Engagement is how you express yourself through your work on a cognitive, emotional, and physical level.
  • There are three types of poor engagement: (1) overly-engaged: when demands are high, control is low, and you put everything you have into doing your best work and trying to get it all done; (2) engaged-exhausted: this is associated with feeling worn out, having a low sense of control, and low self-efficacy; (3) disengaged: this is a sign of burnout and it happens when demands are so low that you feel underchallenged.
  • Optimal engagement is work-related well-being.
  • There are three dimensions associated with engagement: (1) activation: this ranges from exhaustion to vigor. The key is to focus on pleasant tasks; (2) identification: this ranges from cynicism to dedication and is about how inspired and challenged you feel by your work and how proud you are of your efforts; (3) absorption: this is about being immersed in your work that time passes quickly and you have difficulty detaching yourself from the task (similar to “flow”).
  • Although biology plays a role in resilience, you can build up your resilience with a growth mindset, by finding meaning in things that happen, eliminating attribution errors, increasing social connectedness, setting clear and consistent boundaries, and learning life skills.
  • By building up routines and habits, you build up your resilience and can bounce back from adversity more quickly as a result.
  • When you are in crisis mode, focus on breathing, grounding and progressive muscle relaxation. When you can, work to reframe your thinking.

This Week’s Tasks


  • Organizing your space
  • Reviewing your day and jotting down notes
  • Practicing gratitude
  • Eliminating energy drains
  • Focusing on what you can control

Create resilience-increasing routines: Start small and build up over time

  • Exercise of moderate difficulty for 30 min x 4/week. Not exercising is like taking a depressant.
  • Meditate for 15 min/day x 6-7/week
  • Sleep 8 hours
  • Yoga: it’s a mind-body exercise that builds strength and flexibility
  • Drink water throughout the day
  • Prime your environment with positive and motivating influences (e.g., pictures of your family, memorability, art, quotes)

Make sure to check out the resources for this week:

Good luck!