The Social Freedom Field Manual
The Definitive Guide to Breaking Through Internal Resistance and Unlocking Your True Potential
Unlock the Secrets to Mastering the Life Skill of Social Freedom!
Learn Our Unique Approach to Building Confidence, Overcoming Resistance, and Living Authentically
In this essential resource you'll learn:
How to effectively practice our exercises to make sure they boost
your confidence and capabilities
How to set realistic expectations, create a personalized training plan, and measure your progress
Strategies for defining success, avoiding burnout, and maintaining the skills you'll build
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Start Reading Today and Unlock the Confident, Authentic, and Fearless Version of Yourself You've Always Wanted to Be!
Don't Start Your Journey to Unshakeable Confidence Without Knowing How to Get There!
The Social Freedom Field Manual Answers the What? Where? When? Why? & How? of Building Courage
This book offers an in-depth explanation of The Courage Community's distinctive brand of Social Freedom, including our core values, training principles, and how to integrate them into your busy life.
The book is broken down into easily digestible sections, providing detailed instructions and insights on topics such as:
- The mindsets required for successful training
- Warming-up and preparing beforehand
- How to build and implement your practice sessions
- Troubleshooting expected pitfalls
- Overcoming emotional roadblocks
- And much more!
Click to Read Table Of Contents
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BOOK 1: The Social Freedom Field Manual
Part I - Who We Are How We Help
Coach Mike’s Background
What To Expect From Our Coaching Relationship
OUR MISSION VISION
The Courage Community Mission Statement
The Courage Community Vision Statement
Coach Mike’s Personal Mission Statement
OUR VALUES GOALS
The Main Goal
At The Center Of The Core…
The Core Values of The Courage Community
The Levers
Emergent Values
Mistakes Are Expected! Imperfection Is OK! Just Keep Striving!
Part II - Social Freedom
Preparing For The Road
The Billionaire Baker
The Free Slot Machine
What Is Social Freedom?
What Social Freedom is NOT
Social Freedom Is Authenticity Practice
Social Freedom Is Self-Amusement
How Social Freedom Training Works
What Social Freedom Looks Like
Dating
Friendships
Romantic Relationships
Family Coworkers
Career Development Entrepreneurship
Why You Don’t Have Enough Social Freedom
Social Freedom’s Impact On Skill Building
Confidence Is Contextual
Coach Mike’s Social Freedom Story
Part III - How to Build Any Skill
THE SIMPLIFIED PROCESS
Here Is The Simple -Step Formula For Building ANY Skill
The Hard Part of Skill Building
Defining Skills, Skillful, and Unskillful
THE REALISTIC PROCESS
Step 1: Thoroughly Describe The Skill Why You Want to Build It
Step 2: Select A Proven Teaching Resource
Step 3: Prepare Your “Beginner’s Mind”
Step 4: Follow The Process Until Success
Step 5: Maintain Your Skills
Now That You Know The Truth, How Do You Feel?
Part IV - Social Freedom Training
Things People Say Before Social Freedom Training
Things People Say After Social Freedom Training
Let’s Get Specific: Building the Skill of Social Freedom
Is This Book All I’ll Ever Need?
DEFINING TRAINING PRACTICE
Training Analogues: Fitness The Martial Arts
Social Freedom Training Is Going To The Gym
Social Freedom Training Is Emotional Martial Arts
BEFORE YOU TRAIN
Scheduling Prioritizing Training
Scheduling
Prioritizing
How To Build Your Unschedule
Sounds Great! But What’s The Catch?
OK, So How Do I Categorize Social Freedom Training?
Improving Your Unschedule
Training Locations
Where To Practice Social Freedom Exercises
Where To Practice Authentic Behavior
How To Create A Social Freedom Exercise
Excuses? We Can't Think of Any!
How To Measure Success
The Phases of Social Freedom Training
Baseline: Define What You’ll Compare Yourself To
Phase 1: One Exercise Per Training Session
Phase 2: Increase Your Efforts
Phase 2.1 Increase Quantity:
Phase 2.2 Increase Authenticity:
Phase 3: Optimize Your Routine
Phase 4: Get Spontaneous
Setting Proper Training Goals
S.M.A.R.T. Goals for Social Freedom
THE TRAINING METHODS
Habits > Motivation and Discipline
The Mini Habits Method
Mini Habits And The Ego
How Mini Habits Evolve
The Downsides Of Mini Habits
Intense Exposure Training
The Speed of Intense Exposure Training
The Downside of Intense Exposure Training
Exposure Training, Not Exposure Therapy
THE TRAINING SESSION
Training Partners
Warming Up
Warming-up The Body
Exercise
Breathing
Warming-Up The Mind
Meditation
Visualization
Find Internal Inspiration
Seek External Encouragement
Use Our Warm-up Exercises Collection
Do Easier Versions Of Your Intended Exercises
Talk To Your Coach
Combine Multiple Techniques For Even Greater Impact
The Story of Unsociable Stephanie
How Much Warm-up Do You Need?
How To Use Visualization For Social Freedom Training
Guided Visualization
Beating Up The Egregore
How To Build Your Training Session
Step 1: Set Your Session Length
Step 2: Know What You’ll Practice
Step 3: Select A Number Of Repetitions
Option 1: A Set Number of Repetitions - Best for Phase 2.1
Option 2: Repeat Until Numb / Unlimited Repetitions - Best for Phase 3+
Option 3: Spontaneous Repetitions - Best for Phase 4
Step 4: Make Your Attempts, Modify With Mini Habits
Step 5: The CRUCIAL Last Step – Retrospectives And Timely Feedback!
Example Training Sessions By Phase
Phase 1 Session: 60 Mins Example
Phase 1 Session: 30 Mins Example
Phase 2.1 Session: More Exercises Example
Phase 2.2 Session: Authentic Behaviors Example
Phase 3 Session: Optimized For Authenticity Example
Phase 3 Session: Chasing Numbness Example
Phase 4 Session: Spontaneous Example
How To Train Spontaneously
How To Tell If You Are Making Progress
Avoiding Burnout
Diminishing Returns
SAFETY
How to Train Safely
Deescalating a Bad Situation
Problems Are Incredibly Rare!
MAINTENANCE
How To Keep Your Skills Sharp
Maintenance Activities
Don’t Hide From Us!
IT’S TIME…
Part V - Basic Troubleshooting
SETTING EXPECTATIONS
Unrealistic Expectations
Expecting To Achieve Total Fearlessness
Expecting Success Without Feedback
Expecting A Quick Fix
Expecting To Achieve Perfection
Expecting To Control The Outcome
Expecting To Learn Verbal Sparring
Expecting To Mirror Another Person’s Exact Results
Expecting To Be Treated Harshly, Shamed, Or Made Fun Of
Expecting To NOT Be Called Out, Or Put On The Spot, Or Challenged
Realistic Expectations
Early Struggles To Expect
Early “Wins” To Expect
What To Expect When It Finally “Clicks”
COMMON PITFALLS
Not Setting Proper Goals
Overwhelming Yourself
Overthinking
Not Having A Plan
Not Tracking Your Progress
Not Committing Enough
Not Being Flexible
Neglecting Self-Care
Not Warming-up Properly
Neglecting Technique
Not Drilling
Using Multiple Systems At The Same Time
Thinking You Can Do This Alone
MENTAL ROADBLOCKS
Negative Thinking
Limiting Beliefs
Counterfactuals
Defense Mechanisms
Level 1: Pathological Defenses
Level 2: Immature Defenses
Level 3: Neurotic Defenses
Level 4: Mature Defenses
Self-Regulation Strategies
Flawed Reasoning
Logical Fallacies
Invalid Arguments
Irrelevant Arguments
Deceptive Arguments
Cognitive Biases
Cognitive Distortions
Inappropriate Perspectives
Inappropriate Generalizations
Inappropriate Responsibility
Inappropriate Conclusions (Making Assumptions)
Inappropriate Reasoning (Flawed Logic)
Influences
Family
Culture And Society
Education
Peers
Media
TRAINING PATTERNS
Online-Only Members
The Fully Committed Community Member
The Partially Committed Community Member
Goal-Specific Members
Bootcamp Customers
Pattern A
Pattern B
Pattern C
Pattern D
Pattern E
Pre-Training Patterns
Talkative
Silent
Active
Inactive
TRAINING FAQ
Can This Really Get Me Over My Fear Of Rejection?
Is Social Freedom Hard To Achieve?
This Sounds Hard. Do I Really Need To Work This Hard?
Is This A One-Size-Fits-All Approach?
Do I Have To Do This Forever?
Do I Really Have To Be Consistent For Longer Than I Think I Need? What Happens If I Stop Practicing Too Soon?
Do I Really Have To Follow The Process Exactly? What Happens If I Skip Steps Or Try To Take Shortcuts?
What Happens If I Ignore Or Can’t Implement Your Advice And I Backslide All The Way Down To My Initial Baseline?
It Seems Like You Downplay The Importance Of Discipline. Is It True That I Don’t Need Discipline?
Will This Make Me More Attractive For Dating?
Will This Get Me A Better Job?
Will This Reduce My Anxiety?
Will This Relieve Depression?
Does This Help With Anger Issues?
Can I Do This If I Am Neurodivergent? What If I Have ADHD or Autism?
Does This Support My Sobriety?
What Is The Difference Between The Students That Struggle And The Ones That Don’t?
Why Do Some Students Get Better Results Than Others?
Why Did I Stop Making Progress? Why Haven’t I Made Further Progress? What Creates A Skills Plateau?
What Can I Do If My Progress Stops Or Slows Down?
Am I Causing Harm By Doing Social Freedom Exercises?
Am I Wasting People’s Time By Doing An Exercise On Them?
Do I Really Have To Do Social Freedom Exercises? What Happens If I Skip Them?
What Usually Happens To People Who Join The Community From Most Active To Least Active?
What Usually Happens To People Who Do The Bootcamp?
How Do I Make The Fastest Progress Possible?
How Do I Make The Fastest Progress Possible If I Can’t Afford The Bootcamp?
What Is Beast Mode?
What If I’m Struggling To Do The Exercises And I’m Starting To Get Discouraged With Not Getting Results?
What Happens When Brute Force Doesn’t Work?
Should I Go To Therapy?
WHEN TO READ THE REST OF THE BOOKS
BOOK 2: The Philosophy of The Courage Community
Part VI - Our Training Philosophy
IMPORTANT DISCLAIMERS
Frustration vs. Anger or Clinical Depression
The “We Make Mistakes Too” Disclaimer
Therapy vs. Coaching
Freedom of Speech
FRUSTRATED, ANXIOUS, LAZY, VICTIMS
Frustration vs. Discouragement
Anxiety Means You’re In The Right Place
What If I’m Too Lazy For This?
Do You Have A Victim Mentality?
THE LEARNING PROCESS
Spaced Repetition
Same Actions, Same Results, Different Actions, Different Results
Focus on the Process, Not the Results
Nonattachment is NOT Detachment
Dating
Relationships
Business
School/Work/Sports/diversonal Achievements
Immerse Yourself
Progress Isn’t Linear
HEALING VS. COPING MECHANISMS
Body work
Parts work
PERFECTIONISM
Normalizing Imperfection
Growth vs. Fixed Mindsets
The Benefit of Self-Acceptance
Negativity Bias
The Reverse Paranoid
Imposter Syndrome
The Dunning-Kruger Effect
PHYSICAL IMPACTS OF TRAINING
Sympathetic and Parasympathetic Responses
It's OK To Take A Break And Regroup
Your “Body Budget” and H.A.L.T.
LUCK
You Underestimate The Role Of Luck In Your Life
Luck vs. Skill
Chance Favors The Prepared Mind, And Fortune Favors The Bold
EFFORT
Trying To Not Be Wrong Is Very Different From Just Trying
To Me, By Me, As Me, Through Me
Work vs. Effort
Effort Vs Discouragement
Any Day You Train Is A Good Day
The Broken Arm Analogy
There Is No Failure Until You Totally Give Up
You’re Always Doing Your Best
How Bad Do You Want It?
PERCEPTION
F@#k Your Feelings / Feelings (And Thoughts) Aren’t Facts
Logical vs. Emotional Reasoning
Beginner's Mind
Knowledge into Beliefs
Human Belief Is Example-Based
Perception Is Reality
What Is The Value of “Your Truth”?
Confabulating Your Narrative
ABUNDANCE VALIDATION
The Abundance Mentality
Advice Or Validation?
We Need Some External To Build Internal
THE POWER OF YOUR IDENTITY
What Is Your Identity?
How to Build A Diverse Identity
How This Protects You
Act “As-If”: Claim The Identity Of Your Better Self
THE PARADOXES
Humans Are Paradoxical
The Paradox Of Change
The Paradox of Choice
The Paradox of Judgement
The Paradox of Experience
The Paradox of Calibration
THE FEARS
Fear or Love?
Vague vs. Specific Fears
What Should You Actually Be Afraid Of?
Existential Fears
Fear of Rejection and Failure
Fear of Embarrassment and Harsh Judgment
Fear of Success
Fear of Change
Fear of Hope
End
The Courage Community Resource Library
The Social Freedom Field Manual is hosted inside our online resource library (aka The Social Freedom Gym). That means there is nothing to download. After purchase you will receive an email with login instructions. Simply login to the library, click on the cover of the book, and start reading!
The resource library is also the place where you can find all of our Social Freedom exercise collections, mini-courses, seminars, and more! For only a few more dollars you can have the book — which teaches you how to train — AND gain access to an abundance of training materials so you can follow our recommendations on precisely what to train.
You may be asking, "Do I need your exercises to make full use of the book?"
No! The book tells you what "counts" as a Social Freedom exercise, and how to make your own. It was written to give you everything you need to make progress.
However, it's been our exeperience that students most often prefer our exercises at the start of their Social Freedom journey. It helps cut down on training resistence when you don't have to come up with them yourself. Imagine the difference between a workout that was given to you by a professional coach, versus coming up with what to do all alone.
Aside from making it easier to start training, our exercises also tend to give students greater peace of mind knowing that we've thought them through for you. We include advice on safety, and how to best perform the challenges, so you know you're getting the most out of your practice sessions.
If this sounds interesting to you, head over to the resource library page to see what else we have instore, or enroll in The Social Freedom Gym today!
Resource Library
Access Our Social Freedom Exercise Collections, Seminars, Books, and More!
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Hey, there! Coach Mike here. Claim your reward for scrolling all the way down here. Read the first 22 pages of the Field Manual right now!
Preview My Writing Style & Get a Feel for Our Community Culture
Discover What a Billionaire Baker & a Free Slot Machine Have to Do with Social Freedom
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