From Uncertain to Confident: A 5-Minute Reframe


I’ve been doing a lot of work around getting comfortable with being uncomfortable. With facing my fears and moving forward in spite of them.

One of my favorite tools to leverage the discomfort and get me out of the cycle of self-doubt is to do a Fear Dump. This powerful 5-minute exercise will take you from feeling uncertain to feeling more confident and powerful. I got this idea from my business coach Megan Flatt, and it works wonders!

Fear Dump Exercise

  • Set a timer for 5 minutes.
  • Write down all of your fears and uncertainties around a new idea.  Don’t censor or edit yourself, just let it ALL out!
  • At the end of 5 minutes, go through the list and ask yourself: Why is this statement NOT true?  I want you to literally cross out all the negative words in each sentence.  This act will instantly reframe the fear into a very powerful statement.

For example:

I’m afraid that I don’t have a unique message to share with people.


I have a unique message to share with people.


I’m afraid people won’t want to buy what I make.


People want to buy what I make!

Powerful, right?!

This simple exercise can help you build confidence around a new idea, give power to the positive, and help banish the uncertainties and fears that have been holding you back.

What’s one uncertainty you’re living with right now?  I’d like to challenge you to do a Fear Dump and share one of your new power statements here.

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