1/10 or 10/10? The 30-Second Mind Trick to Prepare for Anything
- Sep 13, 2025
- 4 min read
Anxiety is often a story we tell ourselves about the future.
It’s the dread of an upcoming job interview, the tension before a difficult conversation, the worry about a performance review.
Our minds race, painting vivid pictures of disaster. We imagine stumbling over our words, being rejected, or facing criticism. We get so caught up in this mental horror film that we enter the situation already defeated.
But what if you could prepare for any outcome—good, bad, or indifferent—in just 30 seconds?
At Refresh Coaching, we believe in practical tools that put you back in the driver's seat of your own experience. Our 'your life, your work, your way' philosophy is about equipping you with the mindset to navigate uncertainty with grace and confidence.
This simple visualisation technique does exactly that, and it’s accessible to everyone, from the boardroom to the breakroom.
The Mental Tug-of-War
Typically, when we face an unknown, our brain does one of two things: it either catastrophises (imagining the worst-case scenario, the 1/10) or it engages in wishful thinking (fantasising about the perfect outcome, the 10/10). Both are traps.
Focusing only on the 1/10 outcome floods your body with cortisol, the stress hormone. You go into the situation defensive, tense, and primed for failure. You’re so scared of things going wrong that you can’t perform at your best.
Focusing only on the 10/10 outcome sets you up for disappointment. If anything less than perfection happens, you feel crushed. You haven’t prepared for nuance, for unexpected questions, or for a reality that is simply… average.
The truth is, life rarely delivers a perfect 1 or a perfect 10. Life happens in the shades of grey in between. The magic of this technique is that it prepares you for that entire spectrum.
The 30-Second Scenario Prep
Here’s the exercise. Pick an upcoming event that is causing you some anxiety. It could be asking for a pay rise, a first date, giving a speech, or even a dental appointment.
Now, give yourself just 15 seconds to vividly imagine the 1/10 outcome.
Go all in. For the pay rise meeting, imagine your boss laughing in your face. Imagine them listing all your faults and telling you you’re lucky to even have a job. Feel the heat in your cheeks, the sinking feeling in your stomach. See it, feel it, experience it in your mind. 15 seconds. That’s it.
Now, shake it off. Take a deep breath.
Next, give yourself just 15 seconds to vividly imagine the 10/10 outcome.
Your boss is overjoyed you asked. They tell you they were already planning to give you an even bigger raise. They praise your work, call you an invaluable asset, and you walk out of the room feeling like a superhero. Feel the elation, the pride, the excitement. See it, feel it. 15 seconds.
The Aftermath: Finding Your Centre
What have you just done? In 30 seconds, you have mentally experienced the two most extreme poles of possibility. You’ve touched the absolute worst and the absolute best. And here’s the crucial part: you survived both.
The panic of the 1/10 scenario has been felt and released. It’s no longer a terrifying unknown, but a possibility you’ve already visited and walked away from.
The euphoria of the 10/10 has been enjoyed, but you recognise it as the best-case scenario, not the only acceptable outcome.
Now, you know that what will actually happen is almost certainly somewhere between these two extremes. Your brain is no longer fighting the unknown. It is now prepared for a range of possibilities.
Maybe your boss will say, "I appreciate you bringing this to me. The budget is tight right now, but let's review this again in six months."
Maybe they will offer you a small increase, but not what you hoped for.
Maybe they will ask for a detailed list of your accomplishments to consider it.
None of these outcomes are the 1/10 disaster or the 10/10 fantasy. They are real-life scenarios.
But because you have already anchored yourself by visiting the extremes, you can now walk into that meeting feeling centred, grounded, and ready for whatever comes. You’re not braced for impact, nor are you floating on a cloud of hope. You are present, prepared, and ready to respond to reality as it unfolds.
Applying This, Your Way
This technique is universal.
For the cashier facing a long queue of impatient customers: The 1/10 is being shouted at and making a mistake. The 10/10 is every customer being lovely and the manager giving you a bonus. The reality is a stressful but manageable shift, and you’re now prepared for it.
For the parent about to have a tough conversation with their teenager: The 1/10 is a shouting match and slammed doors. The 10/10 is a tearful hug and perfect understanding. The reality is likely a difficult, slightly awkward conversation that opens a door. You’re ready for that.
For the entrepreneur pitching to investors: The 1/10 is being laughed out of the room. The 10/10 is getting full funding on the spot. The reality is probably a series of tough questions and a “we’ll get back to you.” You’re prepared to handle it with poise.
By taking just 30 seconds to bookend the possibilities, you free yourself from the anxiety of the unknown. You empower yourself to walk into any situation not with fear or fantasy, but with a quiet confidence that says, “Whatever happens, I’m ready.” That is the essence of shaping your life, your way.
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