A reflection writing exercise created by Tim Ferriss.
”Not all our fears are unfounded, but we shouldn’t conclude that before doing a close examination.”
- Tim Ferriss
Fear-setting is a little like goal-setting but with a dark side…
The practice of Premeditatio Malorum, which translates to the pre-meditation of evils, is a Stoic exercise involving the contemplation of potential adversities or losses associated with an action. It is a structured introspective exercise designed to provide clarity in decision-making when fear becomes an obstacle and clouds our judgment.
Best-selling author and renowned entrepreneur Tim Ferriss, shares this exercise in his viral Ted Talk Why you should define your fears instead of your goals.
The 3 parts involved in fear-setting are laid out below.
Part 1: “Defining Fear = Conquering Fear”
A) On a blank piece of paper, create three columns. Prepare to list 20 items for each column.
Define |
Prevent |
Repair |
B) Articulate Your Fears in the “Define” column:
Think about a certain action you are afraid to take. With as much detail as possible, describe all your apprehensions about taking that action, without self-censorship.
Calculate your darkest scenarios, doubts, and speculative “what-ifs.”
Ask yourself: What is the worst-case scenario? What are the negative consequences?
C) Gauge the Impact of Undesired Outcomes:
Evaluate the potential consequences of each worst-case scenario on a scale of 1 to 10. (1 = minimal impact, 10 = a life-altering outcome.)
D) Mitigation Strategies in the “Prevent” Column:
Identify strategies to decrease the likelihood of each worst-case scenario defined in column 1.
Ask yourself: What minor or substantial actions can I take to prevent or reduce the probability of these negative outcomes?
E) Damage Control in the “Repair” column:
Outline approaches to repair the damage in case any of the feared outcomes happen. Develop actions and plans that can rectify the situation and help you regain control over your path.
Ask yourself: If the worst-case scenario happens, what can I do to repair it? Who can I ask for help?
“Has anyone else in the history of time, less intelligent or less driven, figured this out?” – Tim Ferriss
Part 2: Focus on the Benefits of Taking Action
F) Acknowledge Positive Outcomes:
On a new page, write down what might be the benefits of making an attempt or achieving partial success in taking action.
Ask yourself: Would I develop skills? Would I feel good about myself? Build confidence? Consider even the smallest steps and their potential positive impact.
G) Gauge the Impact of Success:
On a scale from 1 to 10, assign significance to the potential positive impact of these successes. (1 = minimal impact, 10 = highly significant or transformative impact.)
"If you’re afraid to lean into good news, wonderful moments, and joy – if you find yourself waiting for the other shoe to drop – you are not alone. It’s called ‘foreboding joy’ and most of us experience it. No emotion is more frightening than joy, because we are inviting disaster. We start dress-rehearsing tragedy in the best moments of our lives in order to stop vulnerability from beating us to the punch. We are terrified of being blindsided by pain, so we practice tragedy and trauma. But there’s a huge cost."
Dr. Brené Brown
“The risk of a wrong decision is preferable to the terror of indecision.”
- Moses Maimonides, The Guide for the Perplexed
Part 3: Assess the Cost of Inaction
H) On a new piece of paper, create another three columns.
6 months |
1 year |
3 years |
We often focus on what might go wrong if we try something new, but what might go wrong if we change nothing at all?
In this step, Ferriss encourages us to ask ourselves “If I avoid this action or decision, and decisions and actions like it, what might my life look like?”
Write down the drawbacks and expenses of remaining stuck in the status quo for each column. Get detailed emotionally, financially, physically, relationally, etc.
Fearce Bonus questions (not included in Ferriss’ Fear-setting exercise)
What actions would I take if failure was impossible?
This encourages creative thinking and bold decision-making by removing the fear of failure, and fostering innovation and exploration.
What would I still choose to do if I knew I was not going to achieve the outcome I wanted?
This places value on the pursuit of goals and passions for the sake of the experience, even when faced with the certainty of not achieving the desired outcome.
“Success and failure are both imposters.”
- Krishnamurti
Both success and failure are not permanent or absolute conditions. Instead, they are transient and subjective experiences that should not define one’s sense of self or worth.
The term “impostors” implies that success and failure can be deceptive, reminding us not to become overly attached to either of them. Can success really be called success if we have to sacrifice our wellbeing to achieve it? Can failure really be called failure if we learn from it?
Remember, failure is just data. This philosophy can help us to look beyond societal expectations and self-judgments, and savor the value of our character, effort, and inherent worthiness.
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