Here's what you'll learn:

• Most people overestimate what they are willing to do, but underestimate what they are able to do

• Intentions do not prove your ability, consistent reps do

• The problem with overpromising and building unsustainable plans

• Why stacking proof matters when aiming for new, unfamiliar goals

• Lessons from fitness coaching: focus on one variable for sustainability

• Example: waking up earlier in gradual steps instead of going cold turkey

• How your brain resists unfamiliarity and seeks comfort

• Importance of building small, undeniable wins to shift confidence

• The CRAFT Method for achieving goals with little or no proof:

  • C: Commit to a time horizon, avoid renegotiating the plan

  • R: Reveal your goals and action steps to others for accountability

  • A: Active curiosity, remove judgment and assumptions about difficulty

  • F: Frame if-then plans to handle predictable pitfalls

  • T: Tolerate short-term discomfort as proof of growth

• Discomfort signals you are doing something different to achieve a different outcome

• Sustainable change comes from small, intentional actions that compound over time

• Confidence expands when you prove to yourself that you can take consistent, aligned steps