20 Seconds of Courage
This is a challenge I’m going to start doing in my own life, so I thought I’d share it with you.
It’s the 20 SECONDS TO COURAGE challenge.
Whether it’s:
• Choosing an apple over a cookie, a glass of water over a coke, exercising over watching TV
• Doing a task you’ve been dreading
• Making a phone call you’ve been avoiding
• Having a difficult conversation
• Taking action on a project
You can use the 20 SECONDS TO COURAGE challenge to help you out.
Take 20 SECONDS to muster up the STRENGTH, MOTIVATION and COURAGE to make CHOICES that immediately move you in the direction you want to go.
Our lives are made up of many small choices.
• What to eat.
• What to drink.
• What to do next.
• What to say
• Where to go.
• Who to spend time with.
• How to spend your time
Each decision we make moves us in a certain direction.
Are your choices leading you in the
direction of your dreams, goals and values
or away from them?
We often tend to avoid doing things that are uncomfortable and raise our anxiety.
We like to stay in our comfort zone.
After all, it’s comfortable!
Here’s how to implement the 20 second challenge.
STEP ONE: Identify the ‘thing’ you want to do.
• Exercise
• Have a difficult conversation
• Eat healthy food
• Ask for a raise
• Make a phone call you’ve been avoiding
• Apply for a new job
• Tackle a project you’ve been procrastinating
• Improve a relationship
STEP TWO: For 20 seconds, put all your energy and focus into building up the courage to immediately take an action step towards the thing you need to do.
• Give yourself a 20 second pep talk in the mirror.
• Repeat “I can do it”
• Repeat Nike’s Mantra “JUST DO IT”
• Put on a great pump you up song, jump around and psyche yourself up
• Don’t think about what happens after you get started-just use this 20 seconds to get motivated and pumped up to go.
STEP THREE: Immediately take one small action step towards the ‘thing’ you want to do
• Dial that phone number.
• Put on your exercise clothes
• Grab an apple and bite into it
• Get out of bed
• Don’t think-just “Do It”
REMEMBER: Take Action FAST before you back out
• Don’t feel like it??? Do it anyway.
• Scared? Do it scared!
• Don’t let that internal voice talk you out of it-You know–the one that says:
“You can’t do it”
“It will be too hard”
“Do it later”
“Oh, just give in”
A life where you get what you want and deserve can begin with having courage just 20 seconds at a time.
In order for change to happen,
you have to do something different.
If you keep doing the same thing,
you will keep getting the same results.
Change can happen as the result of making small different decisions 20 seconds at a time.
• Courage to do the things that scare you.
• Courage to do the things you don’t feel like doing
Is often the only way to get what you want out of life.
Pick something you want to do but either you’ve been too SCARED to attempt it or you just haven’t been DISCIPLINED to change your habit.
Muster up 20 SECONDS OF COURAGE and take one small action step to get you started.
What’s the first thing you are going to
muster up 20 seconds of courage to do?
If you’d like to find out how personal life coaching can help you, Contact Fay for a FREE, NO OBLIGATION 30 minute consultation.
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Fay Prairie is a personal life coach and speaker specializing in relationships and POSITIVE, empowering mindsets.
She helps set you free from stress, anxiety, worry, negativity, and depression, so you can be a Better You, have Better Relationships and live a Better Life!
Contact Fay to set up a FREE 30 minute call to
discover how Personal Life Coaching can help you to begin making positive changes in your life!
E-mail: fay@fayprairie.com
Call: 507-829-0181
Fay also provides workshops and trainings for businesses and schools. Check out her speaking page.
