Conquer Your Fears and Take Action Today: Practical Exercises Inside

I’m enjoying Sydney’s autumn with crisp morning walks, pumpkin soup, and outdoor workouts.

 

Fun (read: risky) experiment I conducted this week: I cut off my afternoon coffee for 4 days in a row.

 

I believed that morning light, movement, morning coffee, and diet would provide enough energy and alertness for the day.

 

Result? Sleep was great (according to my Apple watch). I felt good in my work and workout performance as well; yet life didn’t seem to be as fun without my afternoon brew.

 

I identified the 3 reasons I wanted to reach for extra caffeine boost:

  • Boredom
  • Need a change of scene (esp. when I was outside in-between work – I adore cafe vibes)
  • Felt like I needed something hot or sweet after lunch (but desserts/fruits were not options)

 

Nothing about “I felt tired, I could use another cup of coffee”.

 

Sometimes the stories you tell yourself are just BS.

 

You can always make new decisions.

Today in 7 minutes or less, you’ll learn:

✔️ The quickest mood-booster

✔️ How to confront and conquer your fears

✔️ The benefits of sensory deprivation

Doable ideas 💭

Change your physical state to change your mood.

 

When we’re not in motion, we feel stagnant.

 

Our mind might start creating problems.

 

I bought a stand-up desk years ago for precisely this reason. I changed my position every deep work session. During breaks, I did a couple of squats to shake off the dull feeling I got from work.

 

On cooler mornings like now in Australia, there are days I don’t feel like showing up. But after a couple of push ups I usually feel ready to conquer the day.

 

Try it.

Reflections 🪞

What’s the worst that could happen? And is it really as bad as I’m imagining?

Mindfulness 🧘🏻‍♀️

I want to talk about fear this week.

 

Recently, I’ve begun to understand my fears better: the fear of the unknown, of people’s opinions, of losing my identity and familiarity, as well as the fear of failure and rejection.

 

In situations like this, I always think about what my role models might advise. These people, including Tim Ferriss, Steven Bartlett, Grace Beverley, and Ali Abdaal, are individuals I look up to. They have accomplished goals like mine and offer unique viewpoints that I find enlightening.

 

First of all, I did the fear-setting exercise.

 

I identified all my fears, considered the worst case scenario, reminded myself that things weren’t as bad as they seemed, and made a list of possible actions to reduce risks.

my fear setting exercise in Apr 2024

Even though I left my job in accounting, I’m still cautious. I haven’t done anything brave in the last 4 years.

 

Can we look fear in the eye?

 

So now I called out all my fears. I defined the worst case scenario and came up with solutions to mitigate risks.

 

It’s all about getting comfortable with the discomfort at this stage.

 

If we consider fear as a way to keep us safe – from dangers, damage to our self-worth, losing who we are, and changes to what we know… – we can begin to behave differently.

 

Despite every fibre in our body screaming and protesting, we can own up the courage – i.e. fear walking, and go ahead anyway.

 

Your current vs future self

 

Second of all, I do a “future self” exercise every year or so. I have an ideal self in mind in the next 2-3 years. That visualisation serves as a general direction for decision making.

This has been crucial for me as I tend to make rash decisions when I feel a sense of lack or vulnerability. Having reminders of who I want to become provides clarity on what actions to take, or not take.

 

Do something every day that your future self will be thankful for.

 

Every decision we makes compounds and has a ripple effect.

 

Your gut feeling echoes louder than fear

 

We all know deep down what we really should do.

 

Looking back at my 5 years in accounting, I realise now that I should have left, instead of searching for another job in the same field.

 

I was scared of the unknown and financial insecurity.

 

I experienced burnout and constant unhappiness because I stayed in that situation.

 

Until you address that persistent voice, you’ll remain confined and constantly plagued by fear and worry.

 

Take the leap

 

Overcoming fear is an ongoing journey.

 

You will gain confidence and clarity as you take more action.

 

To esse your mind while you try to jump off the cliff, here are some reflection questions:

  • Are you aware of your gut feeling and emotions?
  • How can you practise being intuitive to your feelings and accept them as they come and go?
  • What’s the smallest action you can take today to get closer to where you want to be?

 

Hope this helps.

Ideas Worth Pondering 🧠

Personal confidence comes from making progress toward goals that are far bigger than your present capabilities.
– Benjamin Hardy

Video This Week 🎥

I documented my recent float therapy trip.

 

As a music therapist who’s constantly being bombarded by noise and sensory overloading, having time to literally unplug from the world is a luxury.

 

This might be my favourite sensory deprivation routine.

 

Find out more here:

 

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