In this activity, you’ll test your ability to apply High CQ strategies in fast-paced, real-world situations. You’ll face three rapid-fire stress scenarios and have to respond quickly using the tools you’ve learned.

Each scenario will push you to think on your feet, apply your stress management skills, and develop an insightful takeaway for each. The catch? You’ve got 5 minutes total to complete all three!


Set a timer



Before starting, set a 5-minute timer on your phone. Once the timer starts, dive into the scenarios below. You’ll need to come up with a solution fast, using the CQ tools.


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Scenario A: Deadline Dash
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You’re five minutes away from an important deadline. Suddenly, your internet connection slows to a crawl. You’ve been racing to finish a report and now feel panic rising as the clock ticks down.


Your task:

• Jot down one quick action you’ll take to troubleshoot the situation (e.g. use mobile data, reschedule the deadline, or focus on completing offline tasks).
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• Bonus question: If you could reframe the situation as a learning opportunity, what would it be


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Complete this in 1 minute.


CQ tip: Use paced breathing to quickly calm yourself (inhale for 4 seconds, exhale for 6).
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Scenario B: The Hot Seat
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You’re in a team meeting, and the project manager suddenly asks you a tough question you weren’t prepared for. All eyes are on you, and the pressure builds as you scramble for an answer.


Your task:

• Pause for 3 seconds before answering. What are you going to say to buy yourself time?
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• Write down one sentence that helps you reframe the pressure to keep your cool.


Complete this in 1 minute.


CQ tip: Use mirror listening. Reflect back part of the question to gain clarity (e.g. “Just so I’m clear, you’re asking about the timeline, correct?”).


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Scenario C: The Blame Game

A heated discussion breaks out during a team call. Two colleagues start blaming each other for a project mishap, and you’re stuck in the middle of the argument. Both are waiting for you to take a side.


Your task:

• How would you redirect the conversation to collaboration instead of blame? Write a short sentence you’d use.
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• Think of one creative solution you could propose to resolve the issue (e.g. hold a follow-up brainstorming session or delegate tasks differently).


Complete this in 2 minutes.


CQ tip: Quickly apply the “Name it to tame it” technique to neutralize the tension (e.g. “It sounds like we’re all frustrated right now. Let’s refocus on solving the issue”).

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Wrap-Up Reflection‍

‍When the timer goes off, spend 1 minute answering these reflection questions:

• Which scenario did you find the hardest to manage?
• What CQ strategy worked best for you?
• If faced with these situations in real life, what would you do differently?