InnerWork · Course 01 · 21 days

Confidence

Guided audio on the moments before you speak, choose or begin.

This course is about the moments before you speak, choose or begin: the rehearsing, the shrinking and the waiting for permission that can come first. It sees confidence as a way of meeting a moment, not a performance of certainty.

Across 21 counted days, the tracks ask you to notice what you already know how to do, to let uncertainty be present, and to picture taking the next step anyway. Your session ratings show how you rated yourself before and after each listen; what you make of them is yours.

What the tracks practise

• Noticing the rehearsal that comes before speaking or choosing
• Letting uncertainty sit beside you without taking it as a verdict
• Taking a next step while some doubt remains

Three tracks

• Guided hypnosis · 27 min

  Guided hypnosis on the pause between feeling unsure and deciding you cannot meet the moment.

• Guided affirmations · 23 min

  Spoken lines about capability that does not wait for applause.

• Guided visualisation · 10 min

  A guided scene of speaking, choosing and beginning, at your own pace.

Twenty-one days

Days 1–3 play in order. From day 4, choose any. One counted day per date: a day counts once three-quarters of a track has played, and a missed day is noted, never taken from you. Before and after each listen you rate your confidence from 0 to 10, and the app shows you the line over the weeks.

21 days

Questions

Is guided hypnosis safe?

The tracks are guided listening: a state of focused attention in which you stay aware and in control, and you can stop at any time. InnerNote is for reflection and routine, not a medical service, and it does not diagnose or treat any condition. If you have a diagnosed condition, speak to your clinician first.

Do I need headphones?

Headphones help. Press play, put the phone down, and the track continues on the lock screen and over AirPlay.

What if I miss a day?

The course waits. Days are counted, not calendar days: a missed day is noted and never takes a counted day away, and the next listen is the next counted day.

Where should I listen?

Somewhere you can sit or lie down undisturbed. Don't listen while driving or doing anything that needs your attention.