One of my limits when it comes to weight loss success is my fear. I am afraid to do so many different things. Afraid I will hurt myself, afraid to leave the house, afraid this is all for nothing, afraid that others will think badly of me, afraid I can’t do it, and the list goes on and on. I limit myself from being successful daily just because of my fears.
So today’s journal prompt is all about fear……
I borrowed this from a popular podcaster named Tim Ferris and my trainer so this is not something I created myself but I loved doing this writing prompt and wanted to share it today because I think a lot of people could benefit from it!
I have created a free PDF if you would like to just print it out or you can just write this out in your journal.
In your journal across the top of the page write:
What if I _______?
Fill in the blank with a goal or decision you are currently working on and fear is holding you back. Example: I wrote What if I lose weight?
Next, write down how you will feel if you accomplish this goal. Write out why it is important to you and will make your life better.
Now you are going to make a chart with three columns.
Column 1: Picture the worst thing that could happen
Column 2: How do I reduce the chances of that happening
Column 3: If it happens how do I repair/bounce back from it
In the first column write down everything that could go wrong, all your fears, try to come up with as many as you can (10-15).
In the second column write down the steps you need to take to avoid the items in column one from happening. Write as many steps as you need for each fear.
In the third column write down what you will do if your fear comes true to stick to your goal and get back on track.
I could fail at losing weight. I plan to exercise daily, go to all follow-up appointments with my doctor, meet with my trainer, stick to the diet plan, avoid cheating, and go to food-addiction counseling weekly. If my fear comes true and I don’t lose weight then I will ask my doctor or nutritionist for help, seek advice from my trainer, and address any emotional issues in counseling to bounce back.
Once you have completed this exercise you will have a clear and concise outline of all of your fears, how you can overcome them and your plan if they do come true. It helps you to visualize your fears and develop a good plan to avoid or cope with them. It also helps to make them feel more manageable.
“The fears we don’t face become our limits.” -Robin Sharma
Once you have completed this comment below with your goal and your top fear. I would love to see what others are struggling with. Feel free to support and comment on others’ goals and fears.