Build Your Brave Muscle in Just 90 Seconds a Day
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The 90-Second Habit That Builds Your Brave Muscle Daily
By Sam Penny | Coach for the Brave
“Bravery isn’t something you’re born with. It’s something you build.”
Every week in The Bravery Digest, I share one actionable insight to help you lead braver — in business, life, and leadership. This week’s idea is a simple, powerful habit I use myself and coach others through daily.
Why Bravery is a Practice — Not a Personality Trait
We often think of bravery as something reserved for heroes or high-stakes moments. But in reality, the bravest people I know don’t wait for the “right moment” — they take small, consistent steps into discomfort.
Bravery builds like muscle. And that’s where the 90-Second Courage Habit comes in.
The Habit: One Brave Action. Every Day. 90 Seconds.
Here’s how it works:
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Ask yourself each morning:
What’s one brave action I can take today?
Something you’ve been putting off. Something that stretches you.
Not huge — just meaningful. -
Set a timer for 90 seconds. Act.
No overthinking. No overplanning.
Just movement. Send the email. Make the call. Have the conversation. -
Repeat daily. Watch what happens.
What Makes This Work?
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It’s short enough to be doable.
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It builds momentum before fear has time to catch up.
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It trains your brain to seek courageous action — not avoid it.
Try It Today:
What’s your brave action for today?
Commit to it. Set your timer. Move before fear convinces you otherwise.
Let’s build that brave muscle, one day at a time.
— Sam Penny
Coach for the Brave
PS:
In the next edition of The Bravery Digest, I’ll share The Fear-to-Fuel Framework — how to turn hesitation into clarity and motion. Keep an eye out.