Fear Setting: Step by Step
I shared using fear setting before and it is part of my regular routine. Recently, I do a fear setting session about once a month.
Tim Ferris’ talk on fear setting is a great way to get the why one would do fear setting. For me, getting the how to do fear setting helps when I need to do a fear setting session.
Mindful Ambition has a great entry and this post takes inspiration from that article.
Things you need
As an exercise, you need basic things:
- three sheets of paper to write on
- something to write on
- pen
- timer
- 30 - 60min of quiet alone time
- comfortable space to write
Three stages
The fear setting activity has three stages: define fears, benefits of any actions, and cost of inaction.
Define Fears
On a page, split to three columns: define, prevent, and repair.
For each fear, define it. I like to list out all fears that I would have about my current life. Anything at all.
- What’s the worst that could happen if you take action
- Get specific
- Define your worst nightmares
- Rate 1-10 for impact
After defining each of your fears, move onto the prevent column
- What specific actions could you take to reduce the likelihood of these situations happening?
- Consider big and small actions
After finding ways to prevent the situation, look at ways to repair it.
- If this situation does happen, what would you need to do to get back to where you are? (or get back on the ‘right track’?)
Summary of Defining Fears page
| Define | Prevent | Repair |
|---|---|---|
| * What’s the worst that could happen if you take action | * What specific actions could you take to reduce the likelihood of these situations happening? | * If this situation does happen, what would you need to do to get back to where you are? (or get back on the ‘right track’?) |
| * Get Specific | * Consider big and small actions | |
| * Define your worst nightmares | ||
| * Rate 1-10 for impact | ||
Potential Benefits of Taking Action
On the next page, write down the positive benefits of even an attempt, or partial success at taking action, then write down the impact of each.
| What might be the benefits of an attempt, or partial success |
|---|
| - benefit 1 (x/10) |
| - benefit 2 (y/10) |
| - another benefit (z/10) |
| - i.e. failing small |
Consequences of Inaction
Consider the costs of inaction (emotional, physical, financial, etc.) over three time frames: 6 months, 1 year, and 3 years.
On the last page, make three columns for each time frame:
What are the costs of Inaction? (emotional, physical, financial, etc.)
| 6 months | 1 year | 3 years |
|---|---|---|
| - an emotionsl cost of inaction | ||
| - a physical cost of inaction | ||
| - a financial cost of inaction |
Timer
I like to have a timer to do two things:
- make sure I spend enough time on each page (i.e. at least 10min each)
- make sure I don’t spend too much time on a page
Get Comfortable
It’s important to have a comfortable place to write and think. You really want to get inside yourself and get all of your fears out onto the page.