Assertiveness Training (DESC Script)
The DESC script is a structured formula for assertive communication that avoids both passive doormat behavior and aggressive...
10 minutes to prepare each script, practice 2-3 times per week
Body Language Power Audit
Your body posture doesn't just reflect your emotions — it CREATES them. Expansive postures (shoulders back, chest open, taking up...
2 minutes of power priming + posture awareness throughout day
Brazilian Jiu-Jitsu (Live Rolling)
Train a grappling art with live resistance two or three times a week. The point is not fitness and not self-defence — it is that...
2-3 sessions per week, 60-90 minutes each
Improv Comedy for Social Anxiety
Take an improv class to rewire your fear of judgment. Improv's core rule — 'Yes, and...' — teaches you to accept whatever happens...
2 hours per week for classes
Power Posing Before High-Stakes Moments
Hold an expansive, open body posture (arms wide, chest open, feet apart) for 2 minutes before interviews, presentations, or...
2 minutes before important moments
Public Speaking Anxiety Protocol
A step-by-step protocol for overcoming the fear of public speaking (the #1 fear in most surveys, ahead of death). Uses...
Practice as opportunities arise
Public Speaking Anxiety Protocols
Public speaking anxiety (glossophobia) affects up to 77% of the population and is the most common social fear. Research shows...
2-5 minutes pre-event preparation + weekly exposure practice
Rejection Therapy (100 Days)
Deliberately seek out rejection every day for 30-100 days. Ask for things you expect to be told no to: free coffee, a tour of a...
5-15 minutes per day for the ask
The Stranger Exercise (Social Confidence)
Talk to one stranger every day for 30 days. Not pickup lines — genuine human interaction. Ask for directions, compliment their...
2-5 minutes per day
Vulnerability as Strength (Brene Brown)
Brene Brown's research on vulnerability, shame, and courage reveals that vulnerability — the willingness to show up when you...
5-10 minutes daily reflection + real-time courage practices