references from within

Double up on your promises to people you otherwise would not and listen to yourself. You tell yourself of the effort and make the decision to follow through or otherwise do. This deliberation can take seconds, or require more contemplation. Your worth is determined by the results of having said something that has no real value; not only to you, but also to the person you were referring to. By doubling up on promises, you can test yourself and the value of your word. If you fail, and we all do from time to time, then you can adjust more often and learn to close your mouth at the appropriate times when your words may actually mean something.