Courageous Action Toolkit
You’ve made it this far – which means you’re not just reading about confidence, you’re building it. This Toolkit is your next step.
It’s a collection of practical, downloadable tools to support your journey. Everything here is designed to help you put the ideas from Courageous Action into practice – to move from intention to action, one small step at a time.
Inside, you’ll find:
- Guided audio practices to calm your body and steady your mind
- Breathing and grounding technique videos
- Printable worksheets to support reflection and progress tracking
- Confidence-boosting checklists and resources you can use again and again
This Toolkit is just for readers of Courageous Action, and it’s here to help you take action in your real, everyday life – whether that means breathing through nerves before a meeting, preparing to speak up, or celebrating your progress out loud.
Browse. Download. Try one small thing today. Your confidence is built through action – and you’ve already begun.
Tu trouveras les ressources en français en bas de page.
A 5-minute calming body scan to help you release tension and reset your nervous system.
This practice gently guides your attention through the body, softening areas of tightness and bringing you back to a state of balance. Use it before a meeting, presentation or big conversation to steady your breath, calm your nerves and arrive with a centred presence.
Featured in Chapter 5.
A quick, effective breathing technique to calm your nerves fast – especially helpful when you're already in the spotlight.
Introduced in Chapter 4.
Use this rhythmic 4x4 breathing technique to regulate your nervous system and focus your attention.
Featured in Chapter 4.
A high-energy playlist to boost your mood, motivation and vocal energy before speaking or showing up in a bold way.
Curated to lift your state, sharpen your focus and help you step into the room with presence and impact.
Recommended in Chapter 5.
A 4-minute guided visualisation to mentally prepare for a moment where you want to feel clear, present and grounded.
This practice helps you slow down, centre yourself and picture success, so you step into your moment with calm clarity and confidence.
Practiced in Chapter 5.
A worksheet to help you notice and reframe unhelpful inner dialogue before or during a confidence challenge.
This practice supports you in shifting your mindset, steadying your nerves and choosing thoughts that help you show up with clarity and self-trust.
Suggested in Courageous Action Time, for Chapter 6.
A practical checklist of questions to ask before speaking at a new venue, covering tech, stage setup, audience layout and more.
Designed to help you feel calm, prepared and in control.
Mentioned in Chapter 7.
A 6-minute guided visualisation to mentally rehearse your upcoming courageous action.
This exercise helps you vividly picture yourself succeeding. By engaging your senses, you train both mind and body to respond with calm, clarity and confidence, so when the real moment arrives, it already feels familiar.
Recommended in Chapter 8.
A menu of real-life, confidence-building actions organised by situation and difficulty level.
From speaking up in a meeting to celebrating yourself publicly, each action is designed to stretch your comfort zone step by step. Choose one that fits your moment, take action, and reflect on what you learn, building confidence through practice, not perfection.
Originally featured in Appendix A.
Stay motivated and track your progress with this simple weekly reflection page.
A gentle nudge to keep showing up, notice your wins and keep momentum as you build confidence step by step.
Inspired by the optional practice in Appendix A.
A collection of all the Courageous Action Time prompts from Courageous Action, brought together in one place for easy reference and reflection.
Designed especially for ebook readers, this resource gives you space to note what you try, what you notice, and what helps you move forward. Use it alongside the chapters as you read, or return to it whenever you want to refocus, restart, or build momentum.
Reste motivé.e et suis tes progrès grâce à cette page simple de réflexion hebdomadaire.
Un petit coup de pouce pour continuer à avancer, remarquer tes victoires et garder l’élan pendant que tu construis ta confiance, pas à pas.
Inspiré de la pratique optionnelle présentée dans l’annexe A.
Un recueil de tous les Temps d’Action Courageuse issus de Action Courageuse, rassemblés en un seul endroit pour faciliter la consultation et la réflexion.
Conçue spécialement pour les lectrices et lecteurs de l’eBook, cette ressource te donne l’espace pour noter ce que tu essaies, ce que tu observes, et ce qui t’aide à avancer. Utilise-la en parallèle des chapitres pendant ta lecture, ou reviens-y chaque fois que tu as besoin de te recentrer, de repartir ou de retrouver ton élan.
Check-list du speaker : une liste pratique de questions à poser avant d’intervenir dans un nouveau lieu, couvrant la technique, la configuration de la scène, l’installation du public et bien plus encore.
Conçue pour t’aider à te sentir calme, préparé.e et en contrôle.
Mentionnée au chapitre 7.
Une fiche de travail pour t’aider à repérer et reformuler un dialogue intérieur peu aidant, avant ou pendant un moment où ta confiance est mise à l’épreuve.
Cette pratique t’aide à ajuster ton état d’esprit, apaiser tes nerfs et choisir des pensées qui te permettent de te présenter avec clarté et confiance en toi.
Suggérée dans le Temps d’Action Courageuse du chapitre 6.
Un menu d’actions concrètes pour renforcer ta confiance, organisé par situation et par niveau de difficulté.
De prendre la parole en réunion à te célébrer publiquement, chaque action est conçue pour élargir ta zone de confort, étape par étape. Choisis celle qui correspond à ton moment, passe à l’action, puis prends le temps de réfléchir à ce que tu apprends, en construisant ta confiance par la pratique, pas par la perfection.
Présenté à l’origine dans l’annexe A.
Télécharger la Banque d’Actions