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Every lesson in Expect Less, Perform More comes with a set of assignments that turn the audio into change on the course. Read the introduction and the first three assignments from Module 1, free.

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Expect Less, Perform More: Assignment Workbook cover
  • 01Expectation Free sample
  • 02Trying too hard
  • 03Letting go of bad shots
  • 04Collapse after a great start
  • 05Pressure without calm
  • 06The high of success
  • 07The ritual trap
  • 08The scorecard is a lie
  • 09The myth of consistency
  • 10Integration

Introduction

Before You Begin

This is not a workbook for passive readers. It is a workbook for change.

Expect Less, Perform More is not a course about confidence, mindset or motivation. It takes apart the identity that has silently governed your performance, and rebuilds the system you play with, think through and react from.

Each of the ten modules in the course comes with a set of assignments. They are not filler exercises; they are deliberate disruptions. Every assignment is designed to challenge the assumptions, illusions and emotional contracts you have made with the game. Completed seriously and with full honesty, they begin to rewire the system your golf is produced from.

This workbook is your confrontation zone.

There are no motivational affirmations here, only serious performance work. You are here because something inside knows the current system is not enough. This workbook is where you begin to change it.

How to use this workbook

  1. Listen first. Complete each audio module before opening its assignments.
  2. One assignment at a time. Each one has a purpose, clear steps and what to produce.
  3. Write it down. Use a notebook, journal or notes app. The writing is where the change happens.
  4. Take it to the course. Many assignments are completed during practice or a round.
  5. Come back to it. Reread your answers, challenge them, and notice how your language changes.

Module 01

The Trap of Expectation

Each assignment in Module 1 is designed not to inform, but to reform. This is not a workbook for collecting insights — it is a workbook for reprogramming the system behind performance.

Each task is structured to dismantle expectation-based distortion, rewire emotional perception and develop the capacity to function without internal collapse. Complete them seriously. They are designed to change how your nervous system relates to performance.

In this module

  1. Defining Performance Expectation
  2. The Hidden Contract
  3. Performance Collapse Timeline
  4. Identity Statement Under Pressure Full workbook
  5. Nervous System Audit Full workbook
  6. The Score-Driven Narrative Full workbook
  7. The Expectation Map Full workbook
  8. Alternate Identity Invocation Full workbook
  9. Rewriting the Success Criteria Full workbook
  10. Declaration of Performance Freedom Full workbook

Module 1 · Assignment 1

Defining Performance Expectation

Purpose

To clearly identify and articulate the unconscious expectations you carry into performance situations.

What to do

  1. Write a 500-word essay titled: “What I Expect From Myself — and Why It Breaks Me.”
  2. Describe the emotional tone of your expectations (e.g., pressure, fear of letting down others, identity validation).
  3. Identify three sources of these expectations (e.g., upbringing, culture, previous success/failure).
  4. Conclude with how these expectations distort your perception during performance.

What you’ll produce Typed essay, minimum 500 words.

Review your work for Depth of insight, honesty, clarity of expectation mapping, evidence of reflection.

Module 1 · Assignment 2

The Hidden Contract

Purpose

To uncover the unspoken emotional contract you’ve made with golf or your performance domain.

What to do

  1. Answer the following in 300–500 words:
    • “What do I believe I’m owed if I try hard enough?”
    • “What do I believe failure says about who I am?”
    • “What is the emotional transaction I expect from success?”
  2. Identify whether you’ve linked your self-worth to any of these outcomes.

What you’ll produce Structured written response to each prompt.

Review your work for Self-awareness, recognition of emotional investment, willingness to confront irrational belief.

Module 1 · Assignment 3

Performance Collapse Timeline

Purpose

To create a visual and written timeline of a collapse under expectation pressure.

What to do

  1. Choose one tournament or performance situation where you collapsed.
  2. Create a timeline (chronological or psychological) showing the emotional, cognitive, and behavioural breakdown.
  3. Annotate the timeline with internal thoughts, physical responses, and key triggers.

What you’ll produce Visual timeline + 300-word reflective summary.

Review your work for Precision in identifying patterns, clarity of trigger points, connection to system failure.

That’s the free sample

Get all 100 assignments with the course

The full workbook comes with Expect Less, Perform More: ten audio lessons and ten workbooks, with lifetime access.

  • 10 audio lessons
  • 100 assignments
  • ePub & PDF workbook
  • Lifetime access
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