This can be anything.  For building trust with yourself, you can chose a promise in any aspect of your life - and your confidence will grow elsewhere too.  Its not mutally exclusive.  Which is pretty awesome.  

Even though I am a "Personal Trainer" I set promises each week related to all aspects of my life, and its amazing how by keeping them in one part of my life, it interacts with another.

Your promises can be:

- To eat 5 vegetables every dinner time
- To write that Blog post to build your business
- To workout 2x this week
- To read one of Adam's Blogs: https://www.thegymstarter.com/blog
- To walk 8k steps each and ever day
- To create more time for your partner
- To be more present with your loved ones

This is the beauty of the promise.  

Whatever your goal in this crazy thing called life is...

You can make a promise that aligns to that goal.

This is a psychological tool I use a lot with myself and with my clients.  In fact I go into it more in my article: 6 Easy Steps To Stay Consistent With Diet and Exercise.


It is defined as:
"A bright-line rule (or bright-line test) is a clearly defined rule or standard, composed of objective factors, which leaves little or no room for varying interpretation. The purpose of a bright-line rule is to produce predictable and consistent results in its application"

And the idea is that you work set yourswelf up with bright lines that have an accessible barrier to entry, and will give you the most bang for your buck.

Its simple: Make sure your bright lines take you closer to your goal by the end of the week.

Little activites and actions that chop the goal down into bitesize chunks.

For Fat Loss I might make my Bright Lines:

5 moments with food each day
4 moments of exercise in the week
3 litres of water a day
2 Zone 2 Cardio Sessions a week

Or it could be:

- Hit my calorie window every day
- Step Goal
- Workout Goal

In my business I have goals of:

- X emails each day
- Reply to all Weekly Forms from clients
- Social Media once a day
- Work on a Blog Post throughout the week
- Create a new onboarding video for my clients

By ticking these off over a week or each day, I am moving closer to my goals in my fitness and my business.

These Bright Lines are my minimum expectation.

Heck, if I over deliver - thats not going to do me any harm - but if I under deliver I also know I am not working to my potential.

These are my personal standards that I set for myself, and therefore others can expect them from me too.  This way I know that I am a man of my word, and those who put thier faith and trust in me to look after them haven't misplaced their feelings.

The more consistent I am, and you will be too, with these promises - the more your confidence will grow, day in and day out.

This is the beginning of "enjoying the process" and controlling the controllables.  Focussing on actions, not results.