Building Confidence and Taking Back Control: My 3 Step Formula скачать в хорошем качестве

Building Confidence and Taking Back Control: My 3 Step Formula

Build Self-Confidence: The Simple 3-Step Formula (Standards, Small Promises & Repeating When It’s Hard) In this episode of the Nickel Graham Podcast, I explain why I don’t believe confidence is something we’re born with — it’s something we build through repeated actions, especially in health and fitness. I share an unfiltered story about my daughter placing fifth at a higher-level gymnastics competition and how that setback actually built her resilience. I connect that experience to how women develop self-trust, competence, and identity — not through constant wins, but through showing up consistently, even when things don’t go perfectly. I also break down the most common confidence blockers I see: breaking promises to yourself, avoiding discomfort, chasing motivation, relying on external validation, and only taking action when you feel good. I talk about how diet culture and rigid plans slowly chip away at confidence by setting unrealistic standards and reinforcing all-or-nothing thinking. Finally, I teach my simple three-step confidence formula: Decide the standard (focus on behaviours, not outcomes). Reduce the size of the promises you make to yourself. Repeat those behaviours. Especially when it’s inconvenient. I finish by challenging you to choose one small daily non-negotiable this week and commit to it, no matter what. Like and subscribe to keep up to date with more valuable insights and actionable advice How You Can Work With Me... Join my free online community 'Thriving Women' https://nicolagrahamfitness.com/thriv... Check out my group online coaching membership 'Thrive Lifestyle' https://nicolagrahamfitness.com/thriv... Interested in 1-1 online coaching? Drop me a DM via my Instagram www.instagram.com/nicolagrahamfitness Want to get in touch? Send me an email via nicolagrahampodcast@gmail.com 00:00 Confidence Isn’t Fixed 01:31 Gymnastics Setback Lesson 04:45 Resilience Over Medals 07:29 Participation Trophies Debate 09:04 Real Talk Confidence Formula 12:31 Three Layers of Confidence 13:54 Diet Culture Breaks Trust 15:56 Small Actions Build Identity 18:37 Why Confidence Gets Crushed 20:43 Stop Breaking Promises 22:01 Small Promises Build Trust 24:14 Snowball Momentum Method 25:04 Stop Chasing Motivation 25:53 Quit External Validation 27:59 Show Up When Low 29:43 Confidence Formula Overview 30:42 Step One Set Standards 33:26 Step Two Shrink Promises 36:52 Step Three Repeat Inconvenient 38:45 Identity Through Repetition 41:28 Weekly Challenge And Wrap