Free preparation worksheet
Start with the words.
A few details are enough. Build an opening, make it sound like you, and take it into your conversation.
1. Set the scene
2. Make it sound like you
An opening is a starting point. Keep what feels natural and change the rest.
Rehearsal needs an account. Start with eight free coaching messages, no card required. Review your draft before sending.
Before the real conversation
Think of one likely objection, where you can be flexible, and when you’ll follow up.
Need a moment before you start?
These optional tools are here when you need them.
Walk through a preparation checklist
What are you preparing for?
Choose your event type for a customized preparation flow
Presentation
Prepare for speaking to a group
Important Meeting
Prepare for a high-stakes meeting
Networking Event
Prepare for a networking situation
Difficult Conversation
Prepare for a challenging discussion
Take a breathing break
Breathing Exercise
Take a moment to center yourself with guided breathing
Box breathing is used by Navy SEALs and first responders to manage stress in high-pressure situations. The equal timing activates the parasympathetic nervous system.
Research Sources
“Slow breathing techniques improve autonomic functions and reduce anxiety”
“Controlled breathing reduces cortisol and increases attention”
“Tactical breathing is standard training for military and law enforcement”
— Grossman & Christensen, On Combat, 2008
Try a grounding exercise
5-4-3-2-1 Grounding
A research-backed technique to engage your senses and anchor yourself in the present moment
Ready to ground yourself?
This exercise takes about 1-2 minutes and helps calm anxiety by engaging all five senses.
This technique originates from trauma-informed care and Dialectical Behavior Therapy (DBT). By engaging all five senses, it interrupts rumination and anchors attention to the present moment.
Research Sources
“Grounding techniques are effective for reducing dissociation and anxiety symptoms”
— Najavits, L., Seeking Safety, 2002
“Sensory grounding activates the prefrontal cortex and reduces amygdala reactivity”
— van der Kolk, The Body Keeps the Score, 2014
“Distress tolerance skills (including grounding) reduce emotional dysregulation”
— Linehan, M., DBT Skills Training Manual, 2015
“Present-moment awareness techniques reduce anxiety and improve emotional regulation”
“Mindfulness-based interventions show significant effects on anxiety disorders”