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Welcome to another edition of the 1% Habits Newsletter!

This is where you’ll get up-to-date information on small wins to improve your habits, productivity, and life satisfaction. 

Let’s get to it.

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📈 Overwhelmed? Try This “Fear Setting” Trick

With the school year winding down, a lot of parents (myself included) are looking forward to summer—a season of family time, travel, and maybe a chance to catch our breath. This year, my family and I are lucky enough to have a three-week trip to Canada on the calendar. I’m genuinely excited for the adventure, the downtime, and the memories we’ll make.

But if I’m honest, there’s something looming on the other side of summer that’s been weighing on me: the start of the next school year.

The Burnout No One Talks About

Maybe you can relate to this: Over the past few months, I’ve felt burned out. Not just a little tired, but the kind of exhaustion that seeps into everything—work, family, health, even the things I normally enjoy.

Like a lot of people, I juggle multiple roles. I run a few businesses. I try to be present for my family. I do my best to stay healthy. I also coach both my son’s various sports—juggling practices, meets, games, and all the logistics that come with it. And on top of all that, I volunteer as an adult leader for a youth organization (I’ll keep the details vague for now, since I haven’t made a public announcement yet).

The truth is, I’ve reached a point where something has to give. I can’t keep saying “yes” to everything and expect to show up as my best self for anyone.

The Hardest Decision

So, after a lot of soul-searching, I’ve decided to step down from one of my adult leader positions. It’s not an easy call. I love working with the kids, and I believe in the mission. But I also know I’m stretched too thin, and continuing at this pace isn’t sustainable.

What makes this decision so tough isn’t the work itself—it’s the fear of letting people down. I worry about leaving the other adult leaders short-handed. I worry about how my decision might ripple through the group. I worry about what people might think.

It’s enough to keep you up at night.

Enter: The “Fear Setting” Exercise

When I found myself paralyzed by indecision and anxiety, I turned to a tool I first discovered in Tim Ferriss’s book, The 4-Hour Workweek. It’s called “Fear Setting,” and it’s one of the most powerful decision-making frameworks I’ve ever used.

You’ve probably heard of goal setting. This is its lesser-known (but arguably more important) cousin.

What Is Fear Setting?

Fear Setting is a structured way to confront your worst-case scenarios, challenge your assumptions, and make clear-headed decisions—even when you’re scared.

Here’s how it works:

1. Define the Worst Case: Write down, in detail, what you’re afraid might happen if you take the action you’re considering. Don’t hold back—let your imagination run wild.
   

2. Prevent: List all the steps you could take to prevent each of those worst-case scenarios from happening.
   

3. Repair: If the worst does happen, what could you do to repair the damage or get back on track?
   

4. Benefits of Action: What might be the positive outcomes if you take the action, even if things don’t go perfectly?
   

5. Consequences of Inaction: What will your life look like in six months, a year, or five years if you don’t make this change?

The magic of Fear Setting is that it forces you to move the vague, swirling anxieties out of your head and onto paper. Once you see your fears in black and white, they’re often much less scary than they seemed.

How Fear Setting Helped Me

Let me walk you through how I used this exercise for my own decision.

1. Define the Worst Case

My brain was full of “what ifs.”

● What if the other leaders are overwhelmed without me?

● What if the group struggles or falls apart?

● What if people are disappointed or upset with me?

● What if I regret stepping down and can’t go back?

2. Prevent

I realized there were things I could do to minimize these risks:

● Give plenty of notice and offer to help with the transition.

● Document my responsibilities and share tips with whoever takes my place.

● Stay available for occasional advice or support, even if I’m not officially in the role.

3. Repair

If the worst happens and the group really struggles, I could:

● Step back in temporarily if absolutely necessary.

● Help recruit or train a replacement.

● Apologize and make amends if I truly let someone down.

4. Benefits of Action

By stepping down, I’d:

● Free up time and mental energy for my family and health.

● Reduce my stress and risk of burnout.

● Be able to show up more fully in the roles that matter most to me.

5. Consequences of Inaction

If I keep going as I am:

● My burnout will likely get worse.

● I’ll be spread too thin to do anything well.

● I might start to resent the role, which isn’t fair to anyone.

When I laid it all out, the decision became much clearer. The fears were real—but manageable. The cost of not making a change was actually higher than the risk of stepping down.

When Should You Use Fear Setting?

Fear Setting isn’t just for big, life-changing decisions. It’s useful anytime fear or anxiety is keeping you stuck. Here are a few examples:

● Career Moves: Thinking about quitting your job, asking for a raise, or starting a business? Fear Setting can help you see past your worries and make a plan.

● Relationships: Want to have a hard conversation, set a boundary, or end a toxic friendship? Fear Setting can help you get clear on what’s really at stake.

● Personal Growth: Considering a big trip, a move, or going back to school? Fear Setting helps you weigh the risks and rewards.

● Health and Wellness: Want to start a new routine, see a doctor, or tackle a long-standing issue? Fear Setting can help you overcome procrastination and take action.

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How to Do Your Own Fear Setting Exercise

Here’s a step-by-step action plan you can use today:

Step 1: Pick a Decision You’re Avoiding

Think of something you’ve been putting off because of fear, anxiety, or uncertainty.

Step 2: Grab a Pen and Paper (or Open a Document)

Writing by hand can be powerful, but typing works too.

Step 3: Fill Out the Fear Setting Framework

A. Define: What’s the worst that could happen if you take this action? List every fear, no matter how unlikely.

B. Prevent: What could you do to prevent each of these scenarios from happening?

C. Repair: If the worst happens, what could you do to repair the damage or recover?

D. Benefits: What are the possible benefits of taking this action—even if it doesn’t go perfectly?

E. Consequences of Inaction: What will happen if you don’t make a change? How will you feel in 6 months or a year?

Step 4: Review and Reflect

Look at your answers. Are your fears as overwhelming as they seemed? Are there steps you can take to minimize the risks? Does staying stuck feel better than moving forward?

Step 5: Make Your Move

You don’t have to act immediately. But you’ll likely find that the clarity gained from this exercise makes the next step much easier.

Final Thoughts

We all have moments when fear and uncertainty threaten to keep us stuck. But often, the real danger isn’t in taking action—it’s in letting fear quietly run the show.

If you’re facing a tough decision, I highly recommend giving Fear Setting a try. It helped me make one of the hardest choices of my year, and I believe it can do the same for you.

Here’s to a summer of clarity, courage, and maybe even a little less fear.

Talk soon,

Steve

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