I’m scared to have a hard conversation at work. How can I journal to decide if speaking up is really more important than my fear?

Try a Value-Over-Fear check-in. 1) Name the fear: “I’m afraid of…” (one sentence). 2) Name what matters: “What I care about more is…” (respect, clarity, fairness, growth, health, etc.). 3) Costs: Two bullets each for the cost of staying silent vs. the cost of speaking. 4) Minimum courageous action: One small, honest sentence you can say (write it verbatim). 5) Support: One boundary or ally that helps you feel safe (time limit, agenda, manager, HR). In the Stoic app, capture these five lines and reread the “one sentence” before the meeting so you act from values, not adrenaline.

Rejection in my job search makes me freeze. How do I use this quote to keep going without pretending I’m not scared?

Use a Courage Ladder entry. 1) Write the fear story in two lines (no censoring). 2) Write the value that outweighs it (security, purpose, independence). 3) Rank actions from easiest to boldest (1–5): e.g., tweak resume, send one application, ask for feedback, reach out to a stranger, interview practice. 4) Circle only level 1–2 for today—15–20 minutes max. 5) Debrief after: one thing that went better than feared, one refinement for tomorrow. In Stoic, log today’s rung and tag it so you can see steady, small wins build courage.

When anxiety spikes, can you give me a quick 3‑minute journaling script to choose what matters over avoidance?

Try the 3-Minute Courage Compass. Minute 1—Notice: Name the physical sensations and the fear in one line. Minute 2—Orient: Write “More important than fear right now is…” and list 1–2 values or needs. Minute 3—Move: Choose one 5–10 minute action that serves those values (time-box it), plus a kindness to yourself after (water, breath, short walk). End with a cue you can say out loud: “I feel fear, and I will do the next valued step.” Save this as a quick note in Stoic so it’s easy to reuse during spikes.