The Confidence Test

Month Three | Week Four

Should goals be things I know I can accomplish or should they be scary?

Action vs. Goals.


What’s the difference between taking action and setting goals? Should I set goals that I know I can achieve to build confidence or should I set goals that are bigger and scarier?


If you’re pursuing a goal you know you can do, it’s the wrong goal” – Kobe Bryant


Goals are scary, they should be impossible for your current self. Goals provide direction and FORCE you to grow. As a result, missing goals will happen from time to time, the reward is in chasing them.  Setting bigger goals, means you will grow more by trying to pursue them, you will stretch your imagination further, and you have more opportunity to improve confidence.


Actions are simple. They are behaviours that we can control. Things that we either do or don’t do… Actions should be the simplest possible step in the right direction (towards the desired goal). Set actions in line with the one week goals. Provided the 1 week goals are in line with the 1 month, and the 1 month is in line with the 3 month – you’ll be on the right track!


Sometimes, carrying out the actions perfectly still won’t get you to the right place. That’s ok. Instead of being intimidated by this, we use it as feedback and an opportunity to learn and adjust course. This way, we are improving every week.


IMPORTANT: Don’t try to change course too often. Wait until the end of the week to decide if the behaviours are going to get you where you want to go (for the most part). If you adjust too often, you end up getting fixed on the results.


Accommodating the least motivated version of yourself. Remember the transition curve from M1W3? Go back, review it.
Most people are incredibly motivated when they sign up for my 1:1 coaching. Often times they wait until something bad has happened like a heart attack or they realize they gain a lot of weight.  With that high level of motivation people set incredibly ambitious action plans (e.g. someone who hasn’t run in 6 years will plan to run 30 minutes per day).  These action plans quickly fizzle out once the huge burst of motivation wears out.  Instead, actions should be something incredibly achievable, the smallest possible step in the right direction.


How to tell if the actions are right?


The confidence test.

Ask yourself, “How confident am I that I can do ‘x’ behaviour every day for two weeks, on a scale of 1-10?”. The answer should be either a 9 or 10. If not, you’ve set too challenging of an action plan.  In that case, simplify it or break it into smaller steps.  The goal here is to either start a habit, or build on a habit… not create the end product over night.


This week you’re going to turn your 1 month goal into weekly goals, and weekly goals into daily actions. One helpful tip is to think of your goals in terms of “habits”. What habits does your future self have that you don’t currently have? Then you can work to break these habits down into the smallest possible step for you to get started/improve form last week.


Current Routines:




  • 3 wins from the day and why they’re important to you
  • The time you will wake up tomorrow
  • One important thing you will do immediately after your Future Self Journaling (eat the frog!)
  • 1 challenge you faced or thing that didn’t go your way






  • 5-10 minutes of future self journaling (Write about your 1 year self. Who are you and what is your life like if you are on track for your 5-10 year goals!?)
  • Do your one important thing (eat the frog)

Your Assignment

1. Last weeks morning and evening routines (repeat)




2.  Use your 1 month goals to create weekly goals from your 1 month goal (2 max, anything else is BONUS). These are still goals. They should be somewhat realistic but force you to stretch above what your currently doing to accomplish it.




3. Determine 1 action that can be repeated daily (or most days) that are completely within your control and ability to do.


4. Test these with the confidence test (how confident are you, 1-10, that you can do these every day for 2 weeks?). DO THESE THINGS and write them down in your journal as wins each time you do them!

TIP: Think of the monthly goal and weekly steps in terms of “habits”. What habits does your future self have that you don’t? Break those habits down into the smallest possible starting point (or improvement from last week).



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