Build Brave Muscle in Just 90 Seconds a Day

The 90-Second Habit That Build Brave Muscle Daily

By Sam Penny | Coach for the Brave

“Bravery isn’t something you’re born with. It’s something you build.” - It's time to build brave muscle.

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:

1. 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.
2. Set a timer for 90 seconds. Act.
   No overthinking. No overplanning.
   Just movement. Send the email. Make the call. Have the conversation.
3. Repeat daily. Watch what happens.

What Makes This Work?

• It’s short enough to be doable.
• It builds momentum before fear has time to catch up.
• 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.