The Power Of Action

By Patty Cutshall-Bailey

Fear is a natural human emotion, often serving as a protective mechanism. However, it can also become a paralyzing force that prevents us from pursuing our goals and dreams. The good news is that overcoming fear doesn’t require monumental efforts or radical changes. Sometimes, all it takes is 60 seconds of action a day. Here’s how you can start:

When fear strikes, our brain’s amygdala activates, triggering a fight-or-flight response. This reaction can be beneficial in dangerous situations but debilitating in everyday life. Taking action, even for just a minute, helps engage the prefrontal cortex—the part of the brain responsible for decision-making and rational thought. This shift can diminish the overwhelming power of fear.

Try using the 60-second rule. You could even break it down to three-20 second actions throughout the day. The 60-second rule is simple: when fear arises, commit to taking one small action immediately. This brief period can create momentum, reduce anxiety, and build confidence. Here’s how to implement it:

Identify the Fear

First, recognize what you’re afraid of. Is it a task you’ve been avoiding? A conversation you need to have? Pinpointing the fear is the first step.

Set a Timer

Use a timer or your phone to set 60 seconds. This finite period feels manageable and can reduce the anxiety associated with the task.

Take Action

In those 60 seconds, do something that addresses the fear. It could be writing an email, making a phone call, or taking a step toward a larger goal. The key is to act quickly without overthinking.

Reflect and Repeat

After the minute is up, reflect on how you feel. Often, doing something—even something small—reduces fear. You can repeat this process daily to build a habit of action.

Here are some real-life examples:

-Public Speaking If you fear public speaking, spend 60 seconds practicing a speech or talking to yourself in the mirror.

-Exercise Intimidated by starting a workout routine? Begin with a 60-second exercise like jumping jacks or stretching.

-Procrastination Overwhelmed by a large project? Spend a minute organizing your workspace or outlining the first steps.

Enjoy the ripple effect

Consistently taking small actions can lead to significant changes. This approach not only helps in managing fear but also builds resilience and confidence. Eventually, what started as a 60-second effort can expand into more substantial, fearless actions.

Fear doesn’t have to control your life. By dedicating just one minute a day to purposeful action, you can dismantle the barriers fear creates. The next time you feel fear creeping in, remember the power of the 60-second rule. It’s a simple, effective way to move from paralysis to progress, one minute at a time.